How To *Really* Pick Up (And Keep!) Those Habits

10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

The Healthiest Habit-Building

Why was that book “Atomic Habits” called that? It wasn’t just because it’s a catchy title…

Habits are—much like atoms—things that are almost imperceptibly small, yet when stacked, they make up the substance of many much larger and more obvious things, and also contain an immense amount of potential power.

About that power…

Habits are the “compound interest” of natural human life. Every action we take, every decision we make, makes our life (often imperceptibly) better or worse. But getting even just 1% better or 1% worse at something every day? That’s going to not just add up over time… It’ll actively compound over time.

Habits will snowball one way or the other, good or bad. So, we want to control that snowball so that it works for us rather than against us.

Thus, we need to choose habits that are helpful to us, rather than those that are harmful to us. Top examples include:

  • Making healthy food choices rather than unhealthy ones
  • Moving our body regularly rather than being sedentary
  • Having a good bedtime/morning routine rather than a daily chaotic blur
  • Learning constantly rather than digging into old beliefs out of habit
  • Forging healthy relationships rather than isolating ourselves

We all know that to make a habit stick, we need to practice it regularly, with opinions varying on how long it takes for something to become habit. Some say 21 days; some say 66. The number isn’t the important part!

What is important

You will never get to day 66, much less will you get to day 366, if you don’t first get to day 6 (New Year’s Resolutions, anyone?).

So in the early days especially, when the habit is most likely to get dropped, it’s critical to make the habit as easy as possible to form.

That means:

  • The habit should be made as pleasant as possible
    • (e.g. by making modifications to it if it’s not already intrinsically pleasant)
  • The habit should take under 2 minutes to do at first
    • (no matter if it takes longer than 2 minutes to be useful; it’ll never be useful if you don’t first get it to stick, so make your initial commitment only 2 minutes, just to get in the habit)
  • The habit should have cues to remind you
    • (as it’s not habit yet, you will need to either set a reminder on your phone, or leave a visual reminder, such as your workout clothes laid out ready for you in the morning, or a bowl of fruit in plain view where you spend a lot of time)

What gets measured, gets done

Streaks are a great way to do this. Habit-tracking apps help. Marks on a calendar or in a journal are also totally fine.

What can help especially, and that a lot of people don’t do, is to have a system of regular personal reviews—like a work “performance review”, but for oneself and one’s own life.

Set a reminder or write on the calendar / in your diary, to review monthly, or weekly if you prefer, such things as:

  • How am I doing in the areas of life that are important to me?
    • Have a list of the areas of life that are important to you, by the way, and genuinely reflect on each of them, e.g:
      • Health
      • Finances
      • Relationships
      • Learning
      • Sleep
      • Etc
  • What is working for me, and what isn’t working for me?
  • What will I do better in this next month/week?

…and then do it!

Good luck, and may it all stack up in your favor!

Don’t Forget…

Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

Recommended

  • Body Image Dissatisfaction/Appreciation Across The Ages
  • Healthy Hormones And How To Hack Them
    Hormones are essential for more than just sexual characteristics. Without them, we lack energy and experience depression. Prolactin levels affect mood and energy, especially after orgasm. Learn more about high prolactin levels in men.

Learn to Age Gracefully

Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:

  • Ending Aging – by Dr. Aubrey de Grey

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    We know about how to slow aging. We know about diet, exercise, sleep, intermittent fasting, and other lifestyle tweaks to make. But how much can we turn back the clock, according to science?

    Dr. Aubrey de Grey’s foundational principle is simple: the body is a biological machine, and aging is fundamentally an engineering problem.

    He then outlines the key parts to that problem: the princple ways in which cells (and DNA) get damaged, and what we need to do about that in each case. Car tires get damaged over time; our approach is to replace them within a certain period of time so that they don’t blow out. In the body, it’s a bit similar with cells so that we don’t get cancer, for example.

    The book goes into detail regards each of the seven main ways we accumulate this damage, and highlights avenues of research looking to prevent it, and in at least some cases, the measures already available to so.

    Bottom line: if you want a hard science overview of actual rejuvenation research in biogerontology, this is a book that presents that comprehensively, without assuming prior knowledge.

    Click here to check out Ending Aging and never stop learning!

    Share This Post

  • Keep Cellulite At Bay

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    It’s Q&A Day at 10almonds!

    Have a question or a request? We love to hear from you!

    In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!

    As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!

    So, no question/request too big or small 😎

    ❝Does anything actually get rid of cellulite? Nothing seems to❞

    Let’s get the bad news over with in one go:

    Nothing (that the scientific world currently knows of) can get rid of cellulite permanently, nor completely guard against it proactively. Which, given that it affects up to 98% of women to some degree, and often shows up not long after puberty (though it can appear at any time and often increases later in life), any pre-emptive health regime would need to be started as a child in any case.

    As with many things that predominantly affect women, the world of medicine isn’t entirely sure what causes it, let alone how to effectively treat it.

    Obviously hormones are implicated, namely estrogen.

    Obviously adiposity is implicated, because one can’t have dimples in one’s fat if one doesn’t have enough fat to dimple.

    Other hypothesized contributory factors include genetics, poor diet, inactivity, unhealthy lifestyle (in ways not previously mentioned, e.g. use of alcohol, tobacco, etc), accumulated toxins, and pregnancy.

    Here’s an old paper (from 2004); today’s reviews say pretty much the same thing, but we love how succinctly (albeit, somewhat depressingly) this abstract states how little we know and how little we can do:

    Cellulite: a review of its physiology and treatment

    However, all is not lost!

    There are some things that can affect how much cellulite we get, and there are some things that can reduce it, and even some things that can get rid of it completely—albeit temporarily.

    First, a quick refresher on what it actually is, physiologically speaking: cellulite occurs when connective tissue bands pull the skin down in places, where fat tissue has been able to squeeze through. One of the reasons it is hypothesized women get this more than men is because our fat is not merely different in distribution and overall percentage, but also in how the fat cells stack up; we generally have have of a vertical stacking structure going on, while men generally have a more horizontal structure. This means that it can be easier for ours to get moved about differently, causing the connective tissue to pull on the skin unevenly in places.

    With that in mind…

    Prevention is, as we say, probably impossible if your body is running on estrogen. However, those contributory factors we mentioned above? Most of those are modifiable, including these things that it is hypothesized can reduce it:

    Diet: as it seems to be worsened by inflammation (what isn’t?), an anti-inflammatory diet is recommended.

    Exercise: there are three things here: 1) exercises to improve circulation and thus the body’s ability to sort things out by itself 2) HIIT exercise to reduce body fat percentage, if one has a high enough starting body fat percentage for that to be a healthy goal 3) mobility exercises, to ensure our connective tissues are the right amount of mobile.

    Creams and lotions

    These reduce the superficial appearance of cellulite, without actually treating the thing itself. Mostly they are caffeine-based, which when used topically increases blood flow and works as a local diuretic, reducing the water content of the fat cells, diminishing the appearance of the cellulite by making each fat cell physically smaller (while still containing the same amount of fat, and it’ll bounce back in size as soon as the body can restore osmotic balance).

    Medical procedures

    There are too many of these to discuss them all separately, but they all work on the principle of breaking up the tough bands of connective tissue to eliminate the dimpling of cellulite.

    The methods they use vary from ultrasound to cryolipolysis to lasers to “vacuum-assisted precise tissue release”, which involves a suction pump and a multipronged robotic assembly with needles to administer anaesthetic as it goes and small blades to cut the connective tissues under the skin:

    Tissue Stabilized–Guided Subcision for the Treatment of Cellulite

    That last one definitely sounds like the least fun, but it’s also the only one that doesn’t take months to maybe see results.

    Cellulite can and almost certainly will come back after all of these.

    Home remedies

    Aside from at-home versions of the above (not the robots with vacuum pumps and needles and microblades, hopefully, but for example homemade caffeine creams), and of course diet and exercise which can be considered “home remedies”, there are two more things worth mentioning:

    Dry brushing: using a body brush to, as the name suggests, simply brush one’s skin. The “dry” aspect here is simply that it’s not done in the bath or shower; it’s done while dry. It can improve local circulation of blood and lymph, allowing for better detoxification and redistribution of needed bodily resources.

    Here’s an example dry brushing body brush on Amazon; this writer has one and hates it, but I’ve also tried with other kinds of brush and hate them too, so it seems to be a me thing rather than a brush thing, and I have desisted in trying, now. Maybe you will like it better; many people do.

    Self-massage: or massage by someone else, if that’s an option for you and you prefer. In this case, it works by a different mechanism than dry brushing; this time it’s working by the same principle as the medical techniques described in the previous section; it’s physically breaking down the toughened bits of connective tissue.

    Here’s an example wooden massage roller on Amazon; this writer has one and loves it; it’s sooooooo good. I got it as a matter of general maintenance for my fascia, but it’s also very good if I get a muscular pain now and again. As for cellulite, I personally get just a little cellulite sometimes (in the backs of my thighs), and whenever I use this regularly, it goes away for at least a while.

    A quick note in closing

    Cellulite is normal for women and is not unhealthy. Much like gray hair for example, it’s something that can be increased by poor health, but the thing itself isn’t intrinsically unhealthy, and most of us get it to some degree at some point.

    Nevertheless, aesthetic factors can also have a role to play in mental health, and we tend to feel best when we like the way our body looks. If for you that means wanting less/no cellulite, then the above are some ways towards that.

    As a bonus, most of the nonmedical options are directly good for the physical health anyway, so doing them is of course good.

    In particular that last one (the wooden massage roller), because that connective tissue we talked about? It matters for a lot more than just cellulite, and is heavily implicated in a lot of kinds of chronic pain, so it pays to keep it in good health:

    Fascia: Why (And How) You Should Take Care Of Yours

    (that article, also written by this same writer by the way, suggests a vibrating foam roller—those are very popular; I just really love my wooden one, and find it more effective)

    Take care!

    Share This Post

  • Chipotle Chili Wild Rice

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    This is a very gut-healthy recipe that’s also tasty and filling, and packed with polyphenols too. What’s not to love?

    You will need

    • 1 cup cooked wild rice (we suggest cooking it with 1 tbsp chia seeds added)
    • 7 oz cooked sweetcorn (can be from a tin or from frozen or cook it yourself)
    • 4 oz charred jarred red peppers (these actually benefit from being from a jar—you can use fresh or frozen if necessary, but only jarred will give you the extra gut-healthy benefits from fermentation)
    • 1 avocado, pitted, peeled, and cut into small chunks
    • ½ red onion, thinly sliced
    • 6–8 sun-dried tomatoes, chopped
    • 2 tbsp extra virgin olive oil
    • 2 tsp chipotle chili paste (adjust per your heat preferences)
    • 1 tsp black pepper, coarse ground
    • ½ tsp MSG or 1 tsp low-sodium salt
    • Juice of 1 lime

    Method

    (we suggest you read everything at least once before doing anything)

    1) Mix the cooked rice, red onion, sweetcorn, red peppers, avocado pieces, and sun-dried tomato, in a bowl. We recommend to do it gently, or you will end up with guacamole in there.

    2) Mix the olive oil, lime juice, chipotle chili paste, black pepper, and MSG/salt, in another bowl. If perchance you have a conveniently small whisk, now is the time to use it. Failing that, a fork will suffice.

    3) Add the contents of the second bowl to the first, tossing gently but thoroughly to combine well, and serve.

    Enjoy!

    Want to learn more?

    For those interested in some of the science of what we have going on today:

    Take care!

    Share This Post

Related Posts

  • Body Image Dissatisfaction/Appreciation Across The Ages
  • The Blood Sugar Solution – by Dr. Mark Hyman

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    The main purpose of this book is combating metabolic disease, the amalgam of what’s often prediabetes (sometimes fully-fledged diabetes) and cardiovascular disease (sometimes fully-fledged heart disease).

    To achieve this (after an introductory section explaining what the sociomedical problems are and why the sociomedical problems are happening), he offers a seven-step program; we’ll not keep those steps a mystery; they are:

    1. Boost your nutrition
    2. Regulate your hormones
    3. Reduce inflammation
    4. Improve your digestion
    5. Maximize detoxification
    6. Enhance energy metabolism
    7. Soothe your mind

    Thereafter, it’s all about leading the reader by the hand through the steps; he also offers a six-week action plan, and a six-week meal plan with recipes.

    The style is very sensationalist (too sensationalist for this reviewer’s personal taste) but nevertheless backed up with hard science when it comes to hard claims. So, if you don’t mind wading through (or skipping) some early chapters that are a bit “used car salesman” in feel, there’s actually a lot of good information, especially in the middle of the book, and useful practical guides in the middle and end.

    Bottom line: if you want a good comprehensive science-based practical guide to addressing the risk of metabolic disease, this is that.

    Click here to check out The Blood Sugar Solution, and look after yours!

    Don’t Forget…

    Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

    Learn to Age Gracefully

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:

  • General Tso’s Chickpeas

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    A fiber-rich, heart-healthy take on a classic:

    You will need

    • 1 can chickpeas, drained
    • ¾ cup vegetable stock; ideally you made this yourself from vegetable cuttings that you kept in the freezer for this purpose, but failing that, you should be able to get low-sodium stock cubes at your local supermarket.
    • ¼ cup arrowroot starch (cornstarch will do at a pinch, but arrowroot is better and has no flavor of its own)
    • 3 tbsp coconut oil
    • 2 tbsp grated fresh ginger
    • ¼ bulb garlic, minced
    • 2 tbsp honey (or maple syrup if you prefer, and if you don’t like sweetness, reduce this to 1 tbsp or even omit entirely, though it won’t be quite so “General Tso” if you do, but it’s your meal!)
    • 2 tbsp tomato paste
    • 2 tsp hot sauce
    • 1 tsp black pepper, coarse ground
    • 3 green onions, sliced

    Method

    (we suggest you read everything at least once before doing anything)

    1) Coat the chickpeas in the arrowroot starch by tossing them together in a bowl

    2) Heat the coconut oil in a skillet on a medium-high heat, and when hot, add the chickpeas, stirring for 3 minutes

    3) Add the remaining ingredients in the order we gave (except the vegetable stock, which goes in last), stirring for 5 more minutes, or until the sauce thickens

    4) Serve with the carb of your choice; we recommend our Tasty Versatile Rice Recipe

    Enjoy!

    Want to learn more?

    For those interested in some of the science of what we have going on today:

    Take care!

    Don’t Forget…

    Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

    Learn to Age Gracefully

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:

  • Vegan Eager for Milk Alternatives

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    It’s Q&A Day at 10almonds!

    Q: Thanks for the info about dairy. As a vegan, I look forward to a future comment about milk alternatives

    Thanks for bringing it up! What we research and write about is heavily driven by subscriber feedback, so notes like this really help us know there’s an audience for a given topic!

    We’ll do a main feature on it, to do it justice. Watch out for Research Review Monday!

    Don’t Forget…

    Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

    Learn to Age Gracefully

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails: