A presentation that give you some tools how to create healthy (fitness) habits.

1. Vitality
HEALTHY HABITS TO RESULT

2. Introduction
 Sebastiaan Vrijlandt
 Founder of Vrijlandt Fit & Vitaal
 Creating habits through exercise
 Business
 Personal

3. Introduction
Easy choices = hard life, hard choices = easy life
Naval Ravikant

4. Introductie
Success is the product of daily habits James
Clear

5. Vitality

6. Vitality
The power of life

7. Vitality – it’s fundamentals
 Food
 Sleep
 Exercising

8. Vitality and Dopamine
Dopamine is the reward hormone
 Food
 Sleep
 Exercising

9. Dopamine

10. Exercising
WHY EXERCISING

11. Why is it hard to keep on going with
exercising for you?
Raise your hand when you recognise this;
I travel a lot
I have less routine due to work
It takes me a lot of effort without direct
visible results
Netflix gives me also dopamine

12. Exercising
When do you call it exercising?
 Increase of heart ritmh
 Physical overload
 Muscle pain?

13. Exercising
Exercise norm:
 At least 150 minutes per week
 Strength training: twice a week for at least 20 minutes per
session

14. Exercising
Results of Exercising
 Condition ↑ Dyslipidemia ↓
 Dopamine ↑ Blood pressure ↓
 Mental balance ↑ Body weight ↓
 Stresslevel ↓

15. Exercising – question
Why exercise instead of taking medicin?
 Increases the chance of a longer independent life
 After age 30 your body is going down hill
 Muscle atrophy 0,7-1,5% p/a between 30 - 70 years
 Muscle atrophy 3,5% p/a > 70 years
ACSM Position stand: Exercise and Physical Activity for Older Adults. 2009

16. Exercising

17. Healthy Habits
HOW TO CREATE HEALTHY HABITS

18. Habits
Human behaviour is always changing. Situation to situation,
moment to moment, second to second.
 Changes that seem small and unimportant at first, will
compound into remarkable results if you are willing to
stick them for years
 Tiny changes can make a big difference

19. Habits

20. Why is it difficult to continue exercising?
 You have a new goal and a new plan, but you have not changed
your system
 Systems are about the processes that lead to those results
 Want better results? Use your goals as direction but focus on
the systems instead
Examples

21. How to create good habits
How to create a Good Habit
Cue Make it obvious
Craving Make it attractive
Response Make it easy
Reward Make it satisfying

22. How to Break a Bad Habit
How to Break a Bad Habit
Cue Make it invisible
Craving Make it unattractive
Response Make it difficult
Reward Make it unsatisfying

23. Method
 If you want to change your behaviour (in exercise), you can
simply ask yourself:
1. How can I make it obvious
2. How can I make it attractive
3. How can I make it easy
4. How can I make it satisfying

24. Healthy Habits
MAKE IT OBVIOUS

25. Make it obvious
 Before you can effectively build new habits, you need to focus on your
current habits
 Maintaining awareness of the things we actually do
 Scorecard / Habit list

26.  Scorecard / Habit list
 Focus on Vitality Fundamentals
1. FOOD: Ate junkfood 4 times this week
2. EXERCISE: Exercised 0 times this week
3. SLEEP: Slept 3 nights less then 6 hours
Make it obvious

27. Make it obvious
Start a NEW habit
 I will [BEHAVIOUR] at [TIME] in [LOCATION]
 Exercise: “I will exercise for 20 minutes at 5 p.m. in my local
gym”
 Normaly we tell ourselves, “I am going to eat healthier”, but we
never say when and where this going to happen

28. Make it obvious
Habit Stacking
 Stack your new behaviour on top of a current habit you already do
each day.
 “After [CURRENT HABIT], I will [NEW HABIT]”
 Exercise: “After I take off my work shoes, I will immediately change
into my workout clothes”.

29. Make it obvious
 Make the cues of good habits obvious in your environment
Exercise: Where you put off your working clothes you see/ find directly your
sportclothes.

30. Make it obvious

31. Make it Obvious
1. Scorebord of habits
2. Use implemention intentions
3. Habit Stacking
4. Design your environment
To break a Bad Habit
 Make the cue invisible

32. Healthy Habits
MAKE IT ATTRACTIVE

33. Make it attractive
The dopamine feedback loop
 Temptation bundling
Pair an action you want to do with an action you need to do.
Exercise: “After I pull out my phone, I will do ten burpees (need).
After I do ten burpees, I will check social media (want)”

34. Make it attractive
Habits are all about associations
 Habits are attractive when we associate them with positive feelings
Normally we will say to ourselves:
 “I need to do a work out this morning”
Instead you can say:
 “It’s time to feel less stiff and create some more energy for the rest of
the day”

35. Make it attractive
Three social groups:
 The close (family)
 Exercise: say that you are not ‘trying’ to exercise but you ‘are
exercising’
 The many (the tribe)
 Fitting in with the tribe (search a tribe which is attractive for your
habit)
 The powerfull (famous people)
 Exercise: follow famous people who are doing sports on social media

36. Make it attractive
1. Temptation bundling
2. Join a culture where your habit is the normal habit
3. Create a motivation ritual
To break a Bad Habit
 Highlight the benefits of avoiding your bad habit(s)

37. Healthy Habits
MAKE IT EASY

38. Make it easy
How long does it take to form a habit?

39. Make it easy

40. Make it easy
2 things are not endless in life: time and energy
 We are always searching how we can do things more efficient
 The bigger the effort, the more difficult the habit
 Reduce friction: when friction is low, habits are easy
 Exercise: set out your workout clothes, shoes, gym bag ahead of time

41. Make it easy
 Even when you know you should start with small steps, it is
easy to start too big
Start with the ‘Two-Minute rule’ and build it up from there = Habit
Shaping
Very easy Easy Moderate Hard Very hard
Put on your
sports clothing
Walk ten
minutes
Drive to the
gym, exercise
for 15min
Exercise for
30min at least
once per week
Exercise three
times per week

42. Make it easy
One time actions that lock in good habits:
 Food: Use smaller plates to reduce calorie intake
 Sleep: Buy a good mattress or remove your television from
your bedroom
 Exercise: Buy sports clothing that you feel comfortable in

43. Make it easy
1. Reduce friction
2. Optimize the small choices
3. Use the Two-Minute rule and go further with Habit Shaping
4. One time purchases that lock in future behaviour
To break a Bad Habit
 Increase the number of steps between you and your
bad habits. Increase friction.

44. Healthy Habits
MAKE IT SATISFYING

45. Make it satisfying
How to keep your habits?
 Habit tracking
 It feels good to notice increase in results
 You are focused on the process rather than the result

46. Make it satisfying
Habit tracking in summary:
1) Creates a visual cue
2) Inherenthly motivates due to noticing the progress
3) Feels satisfying

47. Make it satisfying
What can you do to make tracking easier?
 When ever possible, it should be automated
 Fitbit is counting steps
 iPhone  screen time

48. Make it satisfying
Habit stacking + habit tracking
 After [Current Habit], I will [Track my Habit]
 After my run, I will mark it on my calendar
 After my run, I will send person X a photo

49. Make it satisfying

50. Make it satisfying
 NEVER MISS TWICE!
Make sure you get back on track immediately, otherwise you start a
‘new’ habit
When you fall out of a car, stand up directly and you can jump in again,
if you wait to long the moment is ‘gone’

51. Make it satisfying
example

52. Make it satisfying
1. Give yourself a reward after completing your Habit
2. Use a Habit tracker
3. Never miss twice
4. The Goldilocks Rule
To break a Bad Habit
Ask someone to watch your behaviour. Make it painfull.

53. Example of creating a Healthy Habit
Goal (Direction) Run twice a week so I have more energy for my colleagues at work and a
better balance of my stress level.
Obvious After breakfast / coffee on Saturday, I will do a run in the park
Attractive After my run (need) I can read a paper (want)
Easy Before I go to sleep, I will put my sports clothing and shoes on a chair.
Goal: when I wake up, I will wear my sports clothing.
Satisfying After my run (habit) is done, I put a mark on the paper on the fridge and send
a picture of it (to person X).

54. Vitality - fundamentals
 Everybody know’s that its really important
 Different between;
 I know!
 I understand!

55. Vitality - fundamentals
When you really understand that its important, its
easier to hold on.
 Self controle
 Self-sufficiency

56. Vitality - fundamentals
There is no innovation without good self-
sufficiency of the vitality fundamentals

57. Vitality
Success is the product of daily habits

58. QUESTIONS?
Mail: Sebastiaan@vrijlandtfitenvitaal.nl
Insta: seb.vrijlandt
Twitter:
@SVrijlandt