Savvy Psychologist

More expert tips to build lasting habits that stick

Jan 29, 2025

Discover five powerful strategies to help you build and maintain habits. Learn the importance of rewarding yourself and removing obstacles along your journey. Get inspired to view setbacks as opportunities for growth, while also valuing the celebration of small wins. Stay committed through accountability and embrace the patience required for lasting change. This engaging discussion offers relatable examples to motivate you on your path to success.

06:51

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Quick takeaways

Pairing habits with immediate rewards significantly boosts motivation and helps make sticking to goals more enjoyable.

Viewing setbacks as learning opportunities fosters resilience and encourages a flexible mindset towards achieving personal growth.

Deep dives

Leveraging Immediate Rewards for Habit Formation

Pairing habits with immediate rewards can significantly enhance motivation and adherence. For instance, one individual chooses to watch a favorite TV show only while exercising on the treadmill, creating a direct linkage between the activity and enjoyable entertainment. This tactic not only makes exercising more appealing but also provides a satisfying incentive to remain committed to the goal of regular physical activity. The concept emphasizes the importance of finding personal rewards that make sticking to habits more enjoyable and fulfilling.

Strategies for Building Lasting Habits

4min

Embracing Setbacks and Celebrating Small Wins in Habit Formation

5min

In part two of this series, Monica shares five more strategies to help you stick to your goals and make lasting changes. Learn how to reward yourself, remove obstacles, stay accountable, reframe setbacks, and embrace patience with relatable examples and encouragement.

Savvy Psychologist is hosted by Dr. Monica Johnson. A transcript is available at Simplecast.

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