7 ways to create a new habit.

Forget about willpower. 

Here’s what really works to make healthy choices the easy choices. 

#1 Set yourself up 

Put the pill bottle next to the coffee maker. Put your running shoes in your work bag. 

#2 Say it out loud 

And be specific: “Instead of watching TV, I’ll read for 30 minutes before bed.” 

#3 Picture it realistically 

Don’t just imagine yourself thinner. See yourself choosing between the burger and the salad. 

#4 Keep practicing 

Experts say it can take 18 to 200 repetitions to form a habit. 

#5 Find a fun way to keep track 

And make it social by exercising with a friend or sharing online. The high fives will spur you on. 

#6 Pair a new habit with an old one 

Want to be more mindful? Take 5 deep breaths every time you buckle your seatbelt. 

#7 Stick with it 

You can condition your taste buds to expect fruit for your after-dinner treat. 

Guidance from 

The wellness coaches at the Mayo Clinic Healthy Living Program 

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