NAG Principle 1: Habit Building

1. NAG Workshop
Habit Building

2. Objectives of Today’s Workshop
1. Introductions
2. Overview of the NAG Core Principles
3. Deep Dive Topic – Habit Building
4. Open Discussion / Q&A
5. Homework Assignment
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3. NAG Core Principles
1. I will focus on building healthy habits.
2. I will drink water.
3. I will implement proper rest and recovery.
4. I will use the hand or plate method to determine proper portion sizes.
5. I will workout 3 times, or more, per week.
6. I will maintain a positive, ‘can-do’ mindset at all times.
7. I will take the time to set realistic, timely goals.
8. I will eat nutritious, high-quality foods.
9. I will approach health and fitness with a learning, ‘white-belt’ attitude.
10. I will focus on the journey, as opposed to the destination.
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4. Deep Dive Topic –Habit Building
● I will focus on building healthy habits
● What is a Habit?
○ “a settled or regular tendency or practice, especially one that is hard to give up”
● According to a study in the European Journal of Social Psychology, it takes about
2 month (66 days) before a new behavior becomes automatic
● Habits are formed to make processes easier to decrease workload on the brain.
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5. The Habit Loop
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6. Creating Good Habits / Breaking Bad Habits
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Creating Good Habits
1. Cue - Make it obvious
2. Craving - Make it attractive
3. Response - Make it easy
4. Reward - Make it satisfying
Breaking Bad Habits
1. Cue - Make it invisible
2. Craving - Make it unattractive
3. Response - Make it difficult
4. Reward - Make it unsatisfying

7. Identifying Triggers
1. Environment/Location
2. Time
3. Event
4. Emotional State
5. Company/People
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8. 5 Steps to Building/Maintaining Healthy
Habits
1. Start with a SMALL habit
2. Increase your habit in SMALL ways
3. As your habit increases, break it into
chunks
4. When you slip-up, get right back on
track
5. Be patient and stick to a pace you
can sustain
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9. How to track my habits?
1. Pen and Paper
2. Spreadsheet
3. Habit Tracker
4. Mobile Apps
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10. Questions / Open Discussion