Habit change

Taking steps to a healthier self

Habits—they’re something we all have. Sometimes old bad habits frustrate us as we have no idea if or how we can begin to change them. Likewise, we develop new habits that make us more productive or sleep better and we want to apply that positive behaviour to every aspect of our lives.   

The American Journal of Psychology defines a habit as, “a more or less fixed way of thinking, willing, or feeling acquired through previous repetition of a mental experience.” Being able to choose your habits is a life-changing superpower.  

Discover more about how to start changing your habits in the tabs below. 

There are five stages of change you must go through to alter habitual behaviour. You can think of them as a stairway—you must climb up a series of sometimes challenging steps to the top. We often move back and forth among the steps before getting to the final stage of maintaining change.

Each step is very different and requires specific tools to move up to the next step. It’s valuable to know how to talk people through different steps. Especially if there’s someone in your life you want to support through giving up smoking or beginning an exercise program.

1. Knowledge
Without understanding what wellness looks like in different areas of life, it’s nearly impossible to apply it effectively.

2. Self-awareness
Our website is full of tools like quizzes and self-reflections to help you gain understanding of yourself and work towards improving your habits.

3. Brainstorm options
Explore the different ways in which you could make changes. Choose the most appealing area of focus and turn it into a goal.

4. Create a SMART-ASS goal
Research from Dr. Gail Matteus has shown that by simply writing down your goals and tracking them on a regular basis, you’re 42% more likely to achieve them! We’re passionate about teaching you how to turn your regular old goal into a SMART-ASS goal that allows you to find smart ways to practice taking small steps forward.

5. Support and resources
Find different ways to seek support to stick to your SMART ASS goals.


The skill of decision making

Decision making is a skill that can help you create the life you want. Let’s think about how much decision making actually impacts your daily life. Researchers at Cornell University found that people make an average of 227 decisions per day about food alone! You can only imagine how many total decisions you make daily. What’s the criteria that makes up a good decision anyway?

  • Don’t make decisions when you are feeling pressured
  • Choose what feels right for you, not a well-meaning friend or colleague
  • Take enough time to reach the conclusion that offers you the most benefit

Decisional balance tool
Effectively using the Decisional Balance Tool can help you ascend the Stairway for Change. Focusing your thinking on the overall benefits and costs of change can help strengthen your commitment to change.


Irish playwright George Bernard Shaw said, “Life isn’t about finding yourself. Life is about creating yourself.”

Before embarking on a long trip, you need to map out the route and prepare what to eat along the way. If you leave without any of this in mind, you may find yourself getting lost, confused, cold, and hungry! Similarly, if you try to create the life you want without taking the appropriate steps, you may well lose sight of how to get there. Having a vision means you are using one of the most powerful tools in your arsenal – your imagination – to create the future you want. Check out the below steps to create a vision for your destination!

Write down a list of as many aspirations as you can think of that you’d want in this future vision. Don’t think too much about it, just write what comes to you.

Often we don’t fully understand our options as we have not taken the time to research.

Broaden Perspective
Look at your idea as part of the big picture. How will it change your life in the short and long-term?


Creating a vision to direct your life

Here are a few inspirational talks to lead you to creating a Vision. Try it out – watch them and see where they take you. There is a small description for each link, so see what sounds inspiring!

Ready to try creating a Vision? Here is a great 15 minute video that would guide you to write a little vision for yourself. It is made up of two parts:

1. Why the vision is so important and how to create it
2. A guided visualisation exercise.

You can just listen to the first part if doing the second part doesn’t resonate with you.


– The you 2.0 visioning exercise – 

If you feel you are a bit cynical about creating a vision, start here!


– How to stop backsliding – How to stop procrastinating – 

I quote this guy – Leo @ Actualized.org who has dozens of videos that are great reminders of how to get through the difficult parts of life. He is a good place to start if you find you are stuck , wanting to make change, yet not able to make the small changes you need to get things happening.

The best way to achieve your goals is to find an accountability buddy or team to support you along your journey. We all tend to do much better when working together. Choose someone who is interested in helping you, can keep a commitment, and is on your side. Avoid people who are critical or competitive.


– How accountability partners keep you commited | Simon Sinek