# data[].attributes.body
Barre class and 45 minute fast walk
Set my distal goal using the S.M.A.R.T Goal Framework
planning how to track and measure for reflection

# data[].attributes.body
Ran 10.5 km slowly ACal=1088
Researched Anti-Inflammatory eating, nutrition with Crohn's and Colitis, and best food choices related to menopause.
I bought The Galveston Diet On-line and began the program.
Thanksgiving Dinner - felt good to be making healthy choices and not go to bed stuffed like a turkey.

Tracking??? apple watch and anecdotal?
What will motivate me? Is instagram enough?

# data[].attributes.body
2 hour hike moderate intensity  - ACal = 997
Shopped for special food and meal prepped.
Felt good to prep food so that I would have healthy options ready to go.
Noticed I felt more motivated, productive and driven to accomplish things in other areas of my life like garden clean up, school planning, and doing jobs I had been postponing.

energy - 6
stomach - 5
mood - 8

# data[].attributes.body
Morning workout (42 minutes) ACal=616
Back to work and black coffee was a struggle.
Need to adjust water intake in the day.
Sat for lunch and ate with awareness and intention.
Hungry at 8pm but didn't eat.

energy - 5
stomach - 5
mood - 5

# data[].attributes.body
No exercise today A Cal =352

energy - 4
stomach - 4
mood - 3

# data[].attributes.body
Yoga Fusion Class - ACal 605
Started off great with green smoothie, snack and salad for lunch.
Stomach ache all day. Comfort food for dinner not planned and not anti-inflammatory. Feeling a little defeated today. Too much going on and food is not a priority today. This feels familiar. Need to have a plan and reset tomorrow.

energy - 5
Stomach - 2
Mood - 5

# data[].attributes.body
40 minute walk - ACal 359
Not feeling well today
Missed a meal and dehydrated
Thinking about things that disrupt goal attainment and how to plan and mitigate this.

Energy - 3
Stomach - 2
Mood - 4

# data[].attributes.body
Barre class 1 hour ACalories 778
Clean eating all day
Began intermittent fasting for real!
Bought new water bottle (clear and glass) as motivation (reward)

energy - 8
stomach - 5
Mood - 6

# data[].attributes.body
WEEK 1 Proximal Goal COMPLETE!
9.6 km run with friend (great conversations about our health and stage of life )
Meal prep and homemade soup, no food after 6pm today
Finding it easier to stay on track and be motivated on the weekend when I have time.
Reading about benefits of anti-inflammatory eating is helpful.

10 point scale - 1 = low and 10 = awesome
Energy 9
Stomach  - 7
Mood - 9

# data[].attributes.body
BEGINNING WEEK 2!
Morning workout (40 minutes) Daily Active Calories=536
Fasted until 10 today - felt good

Feeling anchored by Galveston Program. Regular attention to the program modules is keeping me on track.

Energy 8
Stomach  - 7
Mood - 9

# data[].attributes.body
ACal 341
Busy day at work no exercise
Combining anti-inflammatory eating and fasting this week.
Joined Salad Club at work today as reward.
Full until dinner and stopped eating at 7pm

Energy 7
Stomach 7
Mood 7

# data[].attributes.body
Morning workout
ACal 505
Fasting until 10 today felt hard and I hate black coffee
Hungry all evening- need to make more healthy snacks to have on hand
Didn't drink enough water today

Energy 6
Stomach 5
Mood 6

# data[].attributes.body
Morning Workout 55  minutes - ACal 745
Afternoon walk 8 km
Hungry all day but felt frustrated by no real change in how I'm feeling -Need to be patient
Found some motivation listening to a new podcast and by doing some research on my condition.

Energy - 8
Stomach  - 7
Mood - 6

# data[].attributes.body
PRO - D Day - Working from home
ACAL - 807
Early walk with good friend and Yoga
Was a fail for eating today but a bonus for my mood! Did not fast and had several foods that triggered bad gut. Awesome professional learning on new Proficiency Scales reporting. Thinking a lot about how I practice goal setting with my students and relate this how I am doing with my goal.
Trying not to be too hard on myself - back on track tomorrow.

Energy - 7
Stomach - 4
Mood - 9 and also 2!

# data[].attributes.body
Morning Barre Class and afternoon hike
Active Calories today 990
Food shopping and reading to motivate.
Lots of water today but had a headache on and off.

Energy - 9
Stomach - 4
Mood - 5

# data[].attributes.body
WEEK 2 Proximal Goal COMPLETE!
10.2 km run with friend around the lake
Harder to fast on weekends until 10 with my family around
Meal prep  - Quinoa salad with 8 anti-inflammatory foods.
Out on Friday and Saturday nights - felt strong not drinking, eating or snacking, but really missed the choc. cake!

10 point scale - 1 = low and 10 = awesome
Energy 9
Stomach  - 5
Mood - 9

# data[].attributes.body
Morning workout (35 minutes)
Daily Active Calories=379
Feeling too busy!
I want to make changes to increase my declining motivation and make it a priority.
1) Log onto Galveston Program and do one thing before I leave for work each day.
2) Listen to Cynthia Thurlow podcast while I drive or read blog post to infuse more motivation throughout my day.
3) Pack food the night before so don't have to be around food in the morning while fasting

Energy 7
Stomach  - 5
Mood - 6

# data[].attributes.body
Not sleeping well for three nights / didn't do G. Program modules this week. Feeling a little defeated.
Parent Teacher interviews two nights in a row, sports for my kids, organizing Halloween in the classroom and FSA testing -
Feel like a lot this week. Having my reset plan is helping but find I am still making excuses. Trying to just let it go and not be too hard on myself.
Recognizing this pattern - how can I get back on track?

# data[].attributes.body
Finally had a good sleep
Barre Class, walk then coffee with a friend was the reset that I needed today.
ACal - 767
Diving deep into the Galveston Program today and researching ways to overcome diet slips has been super motivating.
Fasting again after 4 day break
Grocery shopped off their list and meal prep
Bought the Menopause Manifesto by Dr. Jen Gunter
Feeling positive that I can do this.
Thinking lots about motivation. How am I so effortlessly motivated to exercise but diet control is harder for me.

# data[].attributes.body
Completed Week 3 Proximal Goal!
It's Halloween and I'm finding it tough to lay off the chocolate. Morning Hike with friends and afternoon walk with my family on this clear sunny day gave me a boost. ACal - 860
Setting a goal for getting back on track by Saturday helped me get over my urge to quit. Something to think about in my pattern of not accomplishing goals.
A mid-day massage helped me relax and rejuvenate mentally and physically.
I also went shopping to buy new runners to celebrate and reward myself.
Energy - 9
Stomach - 5
Mood - 10

# data[].attributes.body
BEGINNING WEEK 4!
Tired this morning.
Low impact weight workout ACal - 402
Fasting for 13 hours with lots of prepped food for the week.
Realizing the power of having supports and check-ins every day is key for keeping me on track. Like my daily exercise routine changing my eating habits will take time.  I have my husband fasting with me now and it helps that we both stop snacking after 7 each night.
https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation
Energy 8
Stomach  - 6
Mood - 7

# data[].attributes.attachment_link.readable_text
Doctors are learning that one of the best ways to reduce inflammation lies not in the medicine cabinet, but in the refrigerator. By following an anti-inflammatory diet you can fight off inflammation for good.

What does an anti-inflammatory diet do? Your immune system becomes activated when your body recognizes anything that is foreign-such as an invading microbe, plant pollen, or chemical. This often triggers a process called inflammation. Intermittent bouts of inflammation directed at truly threatening invaders protect your health.

However, sometimes inflammation persists, day in and day out, even when you are not threatened by a foreign invader. That's when inflammation can become your enemy. Many major diseases that plague us-including cancer, heart disease, diabetes, arthritis, depression, and Alzheimer's-have been linked to chronic inflammation.

One of the most powerful tools to combat inflammation comes not from the pharmacy, but from the grocery store. "Many experimental studies have shown that components of foods or beverages may have anti-inflammatory effects," says Dr. Frank Hu, professor of nutrition and epidemiology in the Department of Nutrition at the Harvard School of Public Health.

Choose the right anti-inflammatory foods, and you may be able to reduce your risk of illness. Consistently pick the wrong ones, and you could accelerate the inflammatory disease process.

Foods that cause inflammation

Try to avoid or limit these foods as much as possible:

refined carbohydrates, such as white bread and pastries

French fries and other fried foods

soda and other sugar-sweetened beverages

red meat (burgers, steaks) and processed meat (hot dogs, sausage)

margarine, shortening, and lard

The health risks of inflammatory foods

Not surprisingly, the same foods on an inflammation diet are generally considered bad for our health, including sodas and refined carbohydrates, as well as red meat and processed meats.

"Some of the foods that have been associated with an increased risk for chronic diseases such as type 2 diabetes and heart disease are also associated with excess inflammation," Dr. Hu says. "It's not surprising, since inflammation is an important underlying mechanism for the development of these diseases."

Unhealthy foods also contribute to weight gain, which is itself a risk factor for inflammation. Yet in several studies, even after researchers took obesity into account, the link between foods and inflammation remained, which suggests weight gain isn't the sole driver. "Some of the food components or ingredients may have independent effects on inflammation over and above increased caloric intake," Dr. Hu says.

Anti-inflammatory foods

An anti-inflammatory diet should include these foods:

green leafy vegetables, such as spinach, kale, and collards

nuts like almonds and walnuts

fatty fish like salmon, mackerel, tuna, and sardines

fruits such as strawberries, blueberries, cherries, and oranges

Benefits of anti-inflammatory foods

On the flip side are beverages and foods that reduce inflammation, and with it, chronic disease, says Dr. Hu. He notes in particular fruits and vegetables such as blueberries, apples, and leafy greens that are high in natural antioxidants and polyphenols-protective compounds found in plants.

Studies have also associated nuts with reduced markers of inflammation and a lower risk of cardiovascular disease and diabetes. Coffee, which contains polyphenols and other anti-inflammatory compounds, may protect against inflammation, as well.

Anti-inflammatory diet

To reduce levels of inflammation, aim for an overall healthy diet. If you're looking for an eating plan that closely follows the tenets of anti-inflammatory eating, consider the Mediterranean diet, which is high in fruits, vegetables, nuts, whole grains, fish, and healthy oils.

In addition to lowering inflammation, a more natural, less processed diet can have noticeable effects on your physical and emotional health. "A healthy diet is beneficial not only for reducing the risk of chronic diseases, but also for improving mood and overall quality of life," Dr. Hu says.

Disclaimer:
As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.

# data[].attributes.attachment_link.title
Foods that fight inflammation - Harvard Health

# data[].attributes.attachment_link.description
What does an anti-inflammatory diet do? Your immune system becomes activated when your body recognizes anything that is foreign-such as an invading microbe, plant pollen, or chemical. This often triggers a process called inflammation. Intermittent bouts of inflammation directed at truly threatening invaders protect your health.

# data[].attributes.body
Worked out both mornings with low impact cardio and stretch.
Busy few days of provincial testing, planning a big field trip, Remembrance Day organization and family commitments.  Enjoyed salad club (REWARD)
Learning to not let being busy get in the way of reaching my goal. Booking myself time each day to work on my goal.
Energy 8
Stomach 7
Mood 8

# data[].attributes.body
Rest Day. ACAL 527
Finding motivation in reading blogs, doing research about 'Slips' and getting back on track. Fasting is continuing and I think it's helping my sleep too.
Adjusting my intermittent fasting:
https://www.healthline.com/nutrition/intermittent-fasting-guide
Energy 8
Stomach 8
Mood - 8

# data[].attributes.attachment_link.readable_text
There are a few ways to do intermittent fasting, but they all involve alternating periods of fasting and eating. Some research suggests this may have benefits beyond weight loss, like improved brain and heart health.

Intermittent fasting (IF) is currently one of the world's most popular health and fitness trends.

People are using it to lose weight, improve their health and simplify their lifestyles.

Many studies show that it can have powerful effects on your body and brain and may even help you live longer (, , ).

This is the ultimate beginner's guide to intermittent fasting.

Intermittent fasting (IF) is an eating pattern that cycles between periods of fasting and eating.

It doesn't specify which foods you should eat but rather when you should eat them.

In this respect, it's not a diet in the conventional sense but more accurately described as an eating pattern.

Common intermittent fasting methods involve daily 16-hour fasts or fasting for 24 hours, twice per week.

Fasting has been a practice throughout human evolution. Ancient hunter-gatherers didn't have supermarkets, refrigerators or food available year-round. Sometimes they couldn't find anything to eat.

As a result, humans evolved to be able to function without food for extended periods of time.

In fact, fasting from time to time is more natural than always eating 3-4 (or more) meals per day.

Fasting is also often done for religious or spiritual reasons, including in Islam, Christianity, Judaism and Buddhism.

Summary
Intermittent fasting (IF) is an eating pattern that cycles between periods of fasting and eating. It's currently very popular in the health and fitness community.

There are several different ways of doing intermittent fasting - all of which involve splitting the day or week into eating and fasting periods.

During the fasting periods, you eat either very little or nothing at all.

These are the most popular methods:

The 16/8 method: Also called the Leangains protocol, it involves skipping breakfast and restricting your daily eating period to 8 hours, such as 1-9 p.m. Then you fast for 16 hours in between.

Eat-Stop-Eat: This involves fasting for 24 hours, once or twice a week, for example by not eating from dinner one day until dinner the next day.

The 5:2 diet: With this method, you consume only 500-600 calories on two nonconsecutive days of the week, but eat normally the other 5 days.

By reducing your calorie intake, all of these methods should cause weight loss as long as you don't compensate by eating much more during the eating periods.

Many people find the 16/8 method to be the simplest, most sustainable and easiest to stick to. It's also the most popular.

SUMMARY
There are several different ways to do intermittent fasting. All of them split the day or week into eating and fasting periods.

When you fast, several things happen in your body on the cellular and molecular level.

For example, your body adjusts hormone levels to make stored body fat more accessible.

Your cells also initiate important repair processes and change the expression of genes.

Here are some changes that occur in your body when you fast:

Human Growth Hormone (HGH): The levels of growth hormone skyrocket, increasing as much as 5-fold. This has benefits for fat loss and muscle gain, to name a few (, , , ).

Insulin: Insulin sensitivity improves and levels of insulin drop dramatically. Lower insulin levels make stored body fat more accessible ().

Cellular repair: When fasted, your cells initiate cellular repair processes. This includes autophagy, where cells digest and remove old and dysfunctional proteins that build up inside cells (, )

Gene expression: There are changes in the function of genes related to longevity and protection against disease (, ).

These changes in hormone levels, cell function and gene expression are responsible for the health benefits of intermittent fasting.

SUMMARY
When you fast, human growth hormone levels go up and insulin levels go down. Your body's cells also change the expression of genes and initiate important cellular repair processes.

Weight loss is the most common reason for people to try intermittent fasting ().

By making you eat fewer meals, intermittent fasting can lead to an automatic reduction in calorie intake.

Additionally, intermittent fasting changes hormone levels to facilitate weight loss.

In addition to lowering insulin and increasing growth hormone levels, it increases the release of the fat burning hormone norepinephrine (noradrenaline).

Because of these changes in hormones, short-term fasting may increase your metabolic rate by 3.6-14% (, ).

By helping you eat fewer and burn more calories, intermittent fasting causes weight loss by changing both sides of the calorie equation.

Studies show that intermittent fasting can be a very powerful weight loss tool.

A 2014 review study found that this eating pattern can cause 3-8% weight loss over 3-24 weeks, which is a significant amount, compared to most weight loss studies ( 1).

According to the same study, people also lost 4-7% of their waist circumference, indicating a significant loss of harmful belly fat that builds up around your organs and causes disease ( 1).

Another 2011 study showed that intermittent fasting causes less muscle loss than the more standard method of continuous calorie restriction ().

However, keep in mind that the main reason for its success is that intermittent fasting helps you eat fewer calories overall. If you binge and eat massive amounts during your eating periods, you may not lose any weight at all.

SUMMARY
Intermittent fasting may slightly boost metabolism while helping you eat fewer calories. It's a very effective way to lose weight and belly fat.

Many studies have been done on intermittent fasting, in both animals and humans.

These studies have shown that it can have powerful benefits for weight control and the health of your body and brain. It may even help you live longer.

Here are the main health benefits of intermittent fasting:

Weight loss: As mentioned above, intermittent fasting can help you lose weight and belly fat, without having to consciously restrict calories (, ).

Insulin resistance: Intermittent fasting can reduce insulin resistance, lowering blood sugar by 3-6% and fasting insulin levels by 20-31%, which should protect against type 2 diabetes (1).

Inflammation: Some studies show reductions in markers of inflammation, a key driver of many chronic diseases ().

Heart health: Intermittent fasting may reduce "bad" LDL cholesterol, blood triglycerides, inflammatory markers, blood sugar and insulin resistance - all risk factors for heart disease ().

Brain health: Intermittent fasting increases the brain hormone BDNF and may aid the growth of new nerve cells. It may also protect against Alzheimer's disease (, , , ).

Anti-aging: Intermittent fasting can extend lifespan in rats. Studies showed that fasted rats lived 36-83% longer (30, 31).

Keep in mind that research is still in its early stages. Many of the studies were small, short-term or conducted in animals. Many questions have yet to be answered in higher quality human studies ().

SUMMARY
Intermittent fasting can have many benefits for your body and brain. It can cause weight loss and may reduce your risk of type 2 diabetes, heart disease and cancer. It may also help you live longer.

Eating healthy is simple, but it can be incredibly hard to maintain.

One of the main obstacles is all the work required to plan for and cook healthy meals.

Intermittent fasting can make things easier, as you don't need to plan, cook or clean up after as many meals as before.

For this reason, intermittent fasting is very popular among the life-hacking crowd, as it improves your health while simplifying your life at the same time.

SUMMARY
One of the major benefits of intermittent fasting is that it makes healthy eating simpler. There are fewer meals you need to prepare, cook and clean up after.

Intermittent fasting is certainly not for everyone.

If you're underweight or have a history of eating disorders, you should not fast without consulting with a health professional first.

In these cases, it can be downright harmful.

Should Women Fast?

There is some evidence that intermittent fasting may not be as beneficial for women as it is for men.

For example, a 2005 study showed that it improved insulin sensitivity in men, but worsened blood sugar control in women ().

Though human studies on this topic are unavailable, older studies in rats have found that intermittent fasting can make female rats emaciated, masculinized, infertile and cause them to miss cycles (, ).

There are a number of anecdotal reports of women whose menstrual period stopped when they started doing IF and went back to normal when they resumed their previous eating pattern.

For these reasons, women should be careful with intermittent fasting.

They should follow separate guidelines, like easing into the practice and stopping immediately if they have any problems like amenorrhea (absence of menstruation).

If you have issues with fertility and/or are trying to conceive, consider holding off on intermittent fasting for now. This eating pattern is likely also a bad idea if you're pregnant or breastfeeding.

SUMMARY
People who are underweight or have a history of eating disorders should not fast. There is also some evidence that intermittent fasting may be harmful to some women.

Hunger is the main side effect of intermittent fasting.

You may also feel weak and your brain may not perform as well as you're used to.

This may only be temporary, as it can take some time for your body to adapt to the new meal schedule.

If you have a medical condition, you should consult with your doctor before trying intermittent fasting.

This is particularly important if you:

Have diabetes.

Have problems with blood sugar regulation.

Have low blood pressure.

Take medications.

Are underweight.

Have a history of eating disorders.

Are a woman who is trying to conceive.

Are a woman with a history of amenorrhea.

Are pregnant or breastfeeding.

All that being said, intermittent fasting has an outstanding safety profile. There is nothing dangerous about not eating for a while if you're healthy and well-nourished overall.

SUMMARY
The most common side effect of intermittent fasting is hunger. People with certain medical conditions should not fast without consulting with a doctor first.

Here are answers to the most common questions about intermittent fasting.

1. Can I Drink Liquids During the Fast?

Yes. Water, coffee, tea and other non-caloric beverages are fine. Do not add sugar to your coffee. Small amounts of milk or cream may be okay.

Coffee can be particularly beneficial during a fast, as it can blunt hunger.

2. Isn't It Unhealthy to Skip Breakfast?

No. The problem is that most stereotypical breakfast skippers have unhealthy lifestyles. If you make sure to eat healthy food for the rest of the day then the practice is perfectly healthy.

3. Can I Take Supplements While Fasting?

Yes. However, keep in mind that some supplements like fat-soluble vitamins may work better when taken with meals.

4. Can I Work out While Fasted?

Yes, fasted workouts are fine. Some people recommend taking branched-chain amino acids (BCAAs) before a fasted workout.

You can find many BCAA products on Amazon.

5. Will Fasting Cause Muscle Loss?

All weight loss methods can cause muscle loss, which is why it's important to lift weights and keep your protein intake high. A 2011 study showed that intermittent fasting causes less muscle loss than regular calorie restriction ().

6. Will Fasting Slow Down My Metabolism?

No. Older studies show that short-term fasts actually boost metabolism (, ). However, longer fasts of 3 or more days can suppress metabolism ().

7. Should Kids Fast?

Allowing your child to fast is probably a bad idea.

Chances are that you've already done many intermittent fasts in your life.

If you've ever eaten dinner, then slept late and not eaten until lunch the next day, then you've probably already fasted for 16+ hours.

Some people instinctively eat this way. They simply don't feel hungry in the morning.

Many people consider the 16/8 method the simplest and most sustainable way of intermittent fasting - you might want to try this practice first.

If you find it easy and feel good during the fast, then maybe try moving on to more advanced fasts like 24-hour fasts 1-2 times per week (Eat-Stop-Eat) or only eating 500-600 calories 1-2 days per week (5:2 diet).

Another approach is to simply fast whenever it's convenient - simply skip meals from time to time when you're not hungry or don't have time to cook.

There is no need to follow a structured intermittent fasting plan to derive at least some of the benefits.

Experiment with the different approaches and find something that you enjoy and fits your schedule.

SUMMARY
It's recommended to start with the 16/8 method, then perhaps later move on to longer fasts. It's important to experiment and find a method that works for you.

Intermittent fasting is not something that anyone needs to do.

It's simply one of many lifestyle strategies that can improve your health. Eating real food, exercising and taking care of your sleep are still the most important factors to focus on.

If you don't like the idea of fasting, then you can safely ignore this article and continue to do what works for you.

At the end of the day, there is no one-size-fits-all solution when it comes to nutrition. The best diet for you is the one you can stick to in the long run.

Intermittent fasting is great for some people, not others. The only way to find out which group you belong to is to try it out.

If you feel good when fasting and find it to be a sustainable way of eating, it can be a very powerful tool to lose weight and improve your health.
Read the article in Spanish

# data[].attributes.attachment_link.title
Intermittent Fasting 101 - The Ultimate Beginner's Guide

# data[].attributes.attachment_link.description
This is a detailed guide to intermittent fasting (IF). Studies show that it can help you lose weight, improve health and perhaps even live longer.

# data[].attributes.body
Pushed my fasting to 9am so I could eat later at night. Kept on diet plan except for Vegan chocolate cake and bubbly!

Energy 10
Stomach 6
Mood 10

# data[].attributes.body
Off plan all day due to birthday hijack.
Energy 10
Stomach 5
Mood 10++

# data[].attributes.body
Back on track with fasting and anti-inflammatory eating.
Down day with family, morning run and afternoon yoga.
Lots of meal prep and motivational reading and watching related to my goal.
Very relaxing and productive day.
Energy 8
Stomach 5
Mood 9

# data[].attributes.body
BEGINNING WEEK 5!
Modifying, motivating and mindfulness this week as I check off proximal goals (with adjustments) and approach my distal goal. Focus of the week is to think about HABIT forming. What can I do to make this happen? Made a list of what's working what's not.
Learning about how other hormones affect my health and wellbeing in the Galv. Program this week.

Energy 9
Stomach 7
Mood 9

https://jamesclear.com/three-steps-habit-change

# data[].attributes.attachment_link.readable_text
Your life today is essentially the sum of your habits.

How in shape or out of shape you are? A result of your habits.

How happy or unhappy you are? A result of your habits.

How successful or unsuccessful you are? A result of your habits.

What you repeatedly do (i.e. what you spend time thinking about and doing each day) ultimately forms the person you are, the things you believe, and the personality that you portray.

But what if you want to improve? What if you want to form new habits? How would you go about it?

Turns out, there's a helpful framework that can make it easier to stick to new habits so that you can improve your health, your work, and your life in general.

Let's talk about that framework now...

The Science of How Habits Work

The process of building a habit can be divided into four simple steps: cue, craving, response, and reward. 1

Breaking it down into these fundamental parts can help us understand what a habit is, how it works, and how to improve it.

All habits proceed through four stages in the same order: cue, craving, response, and reward.

This four-step pattern is the backbone of every habit, and your brain runs through these steps in the same order each time.

First, there is the cue. The cue triggers your brain to initiate a behavior. It is a bit of information that predicts a reward. Our prehistoric ancestors were paying attention to cues that signaled the location of primary rewards like food, water, and sex. Today, we spend most of our time learning cues that predict secondary rewards like money and fame, power and status, praise and approval, love and friendship, or a sense of personal satisfaction. (Of course, these pursuits also indirectly improve our odds of survival and reproduction, which is the deeper motive behind everything we do.)

Your mind is continuously analyzing your internal and external environment for hints of where rewards are located. Because the cue is the first indication that we're close to a reward, it naturally leads to a craving.

Cravings are the second step of the habit loop, and they are the motivational force behind every habit. Without some level of motivation or desire-without craving a change-we have no reason to act. What you crave is not the habit itself but the change in state it delivers. You do not crave smoking a cigarette, you crave the feeling of relief it provides. You are not motivated by brushing your teeth but rather by the feeling of a clean mouth. You do not want to turn on the television, you want to be entertained. Every craving is linked to a desire to change your internal state. This is an important point that we will discuss in detail later.

Cravings differ from person to person. In theory, any piece of information could trigger a craving, but in practice, people are not motivated by the same cues. For a gambler, the sound of slot machines can be a potent trigger that sparks an intense wave of desire. For someone who rarely gambles, the jingles and chimes of the casino are just background noise. Cues are meaningless until they are interpreted. The thoughts, feelings, and emotions of the observer are what transform a cue into a craving.

The third step is the response. The response is the actual habit you perform, which can take the form of a thought or an action. Whether a response occurs depends on how motivated you are and how much friction is associated with the behavior. If a particular action requires more physical or mental effort than you are willing to expend, then you won't do it. Your response also depends on your ability. It sounds simple, but a habit can occur only if you are capable of doing it. If you want to dunk a basketball but can't jump high enough to reach the hoop, well, you're out of luck.

Finally, the response delivers a reward. Rewards are the end goal of every habit. The cue is about noticing the reward. The craving is about wanting the reward. The response is about obtaining the reward. We chase rewards because they serve two purposes: (1) they satisfy us and (2) they teach us.

The first purpose of rewards is to satisfy your craving. Yes, rewards provide benefits on their own. Food and water deliver the energy you need to survive. Getting a promotion brings more money and respect. Getting in shape improves your health and your dating prospects. But the more immediate benefit is that rewards satisfy your craving to eat or to gain status or to win approval. At least for a moment, rewards deliver contentment and relief from craving.

Second, rewards teach us which actions are worth remembering in the future. Your brain is a reward detector. As you go about your life, your sensory nervous system is continuously monitoring which actions satisfy your desires and deliver pleasure. Feelings of pleasure and disappointment are part of the feedback mechanism that helps your brain distinguish useful actions from useless ones. 2 Rewards close the feedback loop and complete the habit cycle.

If a behavior is insufficient in any of the four stages, it will not become a habit. Eliminate the cue and your habit will never start. Reduce the craving and you won't experience enough motivation to act. Make the behavior difficult and you won't be able to do it. And if the reward fails to satisfy your desire, then you'll have no reason to do it again in the future. Without the first three steps, a behavior will not occur. Without all four, a behavior will not be repeated.

The four stages of habit are best described as a feedback loop. They form an endless cycle that is running every moment you are alive. This "habit loop" is continually scanning the environment, predicting what will happen next, trying out different responses, and learning from the results. Charles Duhigg and Nir Eyal deserve special recognition for their influence on this image. This representation of the habit loop is a combination of language that was popularized by Duhigg's book, The Power of Habit, and a design that was popularized by Eyal's book, Hooked.

In summary, the cue triggers a craving, which motivates a response, which provides a reward, which satisfies the craving and, ultimately, becomes associated with the cue. Together, these four steps form a neurological feedback loop-cue, craving, response, reward; cue, craving, response, reward-that ultimately allows you to create automatic habits.

We can split these four steps into two phases: the problem phase and the solution phase. The problem phase includes the cue and the craving, and it is when you realize that something needs to change. The solution phase includes the response and the reward, and it is when you take action and achieve the change you desire.

All behavior is driven by the desire to solve a problem. Sometimes the problem is that you notice something good and you want to obtain it. Sometimes the problem is that you are experiencing pain and you want to relieve it. Either way, the purpose of every habit is to solve the problems you face.

Let's cover a few examples of what this looks like in real life.

This four-step process is not something that happens occasionally, but rather it is an endless feedback loop that is running and active during every moment you are alive-even now. The brain is continually scanning the environment, predicting what will happen next, trying out different responses, and learning from the results. The entire process is completed in a split second, and we use it again and again without realizing everything that has been packed into the previous moment.

Imagine walking into a dark room and flipping on the light switch. You have performed this simple habit so many times that it occurs without thinking. You proceed through all four stages in the fraction of a second. The urge to act strikes you without thinking.

By the time we become adults, we rarely notice the habits that are running our lives. Most of us never give a second thought to the fact that we tie the same shoe first each morning, or unplug the toaster after each use, or always change into comfortable clothes after getting home from work. After decades of mental programming, we automatically slip into these patterns of thinking and acting.

Where to Go From Here

We can transform these four steps into a practical framework that we can use to design good habits and eliminate bad ones.

I refer to this framework as the Four Laws of Behavior Change, and it provides a simple set of rules for creating good habits and breaking bad ones. You can think of each law as a lever that influences human behavior. When the levers are in the right positions, creating good habits is effortless. When they are in the wrong positions, it is nearly impossible.

We can invert these laws to learn how to break a bad habit.

Whenever you want to change your behavior, 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?

It would be irresponsible for me to claim that these four laws are an exhaustive framework for changing any human behavior, but I think they're close.

If you have ever wondered, "Why don't I do what I say I'm going to do? Why don't I lose the weight or stop smoking or save for retirement or start that side business? Why do I say something is important but never seem to make time for it?" The answers to those questions can be found somewhere in these four laws. The key to creating good habits and breaking bad ones is to understand these fundamental laws and how to alter them to your specifications. Every goal is doomed to fail if it goes against the grain of human nature.
This article is an excerpt from Chapter 3 of my New York Times bestselling book Atomic Habits. Read more here.

# data[].attributes.attachment_link.title
How To Start New Habits That Actually Stick

# data[].attributes.attachment_link.description
Read this article to learn the science of habit change and find out how behavioral psychology can make it easier for you to start habits and stick to them.

# data[].attributes.body
Feeling like I can hone in on what's really important this week. Setting aside time each day to work on my goal has been a key factor for my motivation.
Watching, listening, and reading related resources, as well as completing Galv. Modules is supporting my goal and helps to keeping me interested and flexible.

Energy 9
Stomach 7
Mood 9

https://medium.com/personal-growth-lab/how-strategic-daily-goal-setting-is-the-key-to-high-productivity-goal-success-e8ef301a1a0a

# data[].attributes.attachment_link.readable_text
Most people know quite well what kind of goals they want to achieve somewhere in the future. For example, they want to build a successful business, earn more money, lose a lot of weight or write a book. At the same time, however, most people fail to achieve their most ambitious goals. But why is this the case?

# data[].attributes.attachment_link.title
How Strategic Daily Goal-Setting Is The Key To High Productivity & Goal-Success

# data[].attributes.attachment_link.description
Most people know quite well what kind of goals they want to achieve somewhere in the future. For example, they want to build a successful business, earn more money, lose a lot of weight or write a book. At the same time, however, most people fail to achieve their most ambitious goals.

# data[].attributes.body
What do I need to help form new anti-inflammatory and fasting eating habits?
~ do something goal related each day
~ support from my husband and kids with food prep/meals
~ connection with friends for support and community
~resources to keep me interested and informed
~ positive self-talk when I’m feeling discouraged
~ motivational quotes and anti-inflammatory food pictures in key places
~ rewards (extrinsic vs intrinsic)
~ time each day to be still and calm, to process what’s working and what’s not in relation to my energy, mood, and gut health.

Energy 9
Stomach 6
Mood 9

# data[].attributes.body
Remembrance Day.
Focus on Masters work and family time today.
Feeling blessed

Energy 9
Stomach 7
Mood 10

# data[].attributes.body
Reflecting on how I'm feeling overall - improvement is happening. I need to be patient and stick with it.
Anti-inflammatory eating seems more natural now that I have more recipe ideas from the G. Program and understand it better. It's easier for me to stay away from certain foods and substitute foods into my diet. It's also helpful to have my family more involved and my husband not eating after 7pm with me.
Early morning walk with friend today reminded me that I am not alone in wanting to feel better at this age and stage. We shared ideas and both felt lifted up.
Energy 9
Stomach 7
Mood 9

# data[].attributes.body
FINAL DAY - and also first step to forming new habits!
Feeling so happy about reaching my distal goal today despite some hiccups along the way. It wasn't seamless but I feel accomplished and healthier for sure!

Will take a break from Galveston program next week and see if I can follow a meal plan and fasting routine that combines all that I've learned.
Rewarding myself today with sushi take-out and shopping with my birthday gift cards.
Energy 10
Stomach 7
Mood 10

https://www.tonyrobbins.com/mind-meaning/how-do-you-celebrate-your-success/

# data[].attributes.attachment_link.readable_text
How to use your achievements to fuel more growth Posted by: Team Tony

New Year's Eve is a time when we look forward to the year ahead and think about what we want and who we want to become, then set goals to achieve our outcomes. But it's also a time when we must celebrate success .

Why? Because as Tony says, "You can only build on success." As you celebrate accomplishments , it creates a deeper hunger to build an even stronger base and pull yourself to greater victory and triumph. You will raise your standards for what is possible and develop the rituals and habits necessary to make sustainable success a part of who you are.

Everyone has different ways to celebrate success . We asked our Facebook community how they reflect on their accomplishments - and received over 500 responses! Here are some of our favorites.

Take time for self-care

"Having a great cup of coffee, sitting back and contemplating what I've accomplished. Being thankful, and using that energy to propel me forward."

Achieving your goals isn't always easy. It takes hard work and inner strength , and it's easy to forget to take time for yourself. When you reach a milestone or complete a particularly hard task, relax. Celebrate success with : a cup of coffee, a moment alone and some self-reflection. You'll feel re-energized for new goals.

Spend time with loved ones

"I watch my kids with great admiration. They are so much stronger than I ever was. It is they who allow me to see any of my own success."

When we turn our "shoulds" into "musts," we learn how to connect our goals back to our ultimate purpose. For many, family is that purpose. Love and connection are essential to living a fulfilling life , so when we're ready to celebrate accomplishments , we often turn to those closest to us. Seeing the positive impact our success has on our loved ones inspires us to keep going.

Show your appreciation

"I look for a way to share it with the people that made it possible."

Not a single successful person has gotten where they are today without help. Tony Robbins himself has had mentors to guide him . Celebrate success by including your supporters. Go out for a nice dinner. Give small gifts of appreciation. Tell them how much they mean to you. The secret to living is giving , even when you're celebrating your own accomplishments.

Get creative

"After seeing all the great touchdown victory dances on the red zone football show, I am currently creatively working on my own victory dance."

There's a reason for victory dances: moving the body in new ways can promote confidence and give us energy. Next time you achieve a goal, put on your favorite song and dance. Strike a . Do some yoga or take a walk outside. Use your happiness to both celebrate success and elevate your mood .

Practice gratitude

"With a deep, purposeful breath that gives me space for gratitude and energy for what's next."

It's always a good time to practice gratitude , but it's especially important when you've achieved something big in your life. Take a deep breath and let yourself feel relieved, happy or excited. Then set your intentions for what's next. You'll simultaneously celebrate success and shift your focus to a new goal.

Be spontaneous

"I celebrate with someone I really care about. We just do whatever comes to us in that moment - no plan, we just go and experience it."

If you're an achiever, you probably have a lot of goals and plans. You set your mind to something and you do it. But don't forget that variety is one of the Six Human Needs . When our entire lives are planned, we can get bored. Celebrate success by being completely spontaneous and doing something out of your comfort zone.

Use it to fuel you

"I use my success to fuel my drive to take steps towards my next goal."

Our failures are learning moments, but our successes are the fuel that keeps us going. Always celebrate accomplishments - no matter how small. Track your progress so that you can see how far you've come, even if you haven't yet reached your ultimate goal. It will help you stay positive , which is the key to continued success.

Team Tony

# data[].attributes.attachment_link.title
7 ways to celebrate success | Tony Robbins

# data[].attributes.attachment_link.description
How to use your achievements to fuel more growth Posted by: Team Tony New Year's Eve is a time when we look forward to the year ahead and think about what we want and who we want to become, then set goals to achieve our outcomes.