Healthy Habits
Small habits work better than big changes because they reduce this feeling.
Overwhelm
Habit stacking works best when you attach a new habit to this.
An existing habit / Anchor
What does the “S” in SMART stand for?
Specific
Identity-based habits focus on becoming this instead of achieving this.
Becoming a type of person (instead of just achieving a goal)
Movement increases this chemical linked to motivation.
Dopamine/Serotonin/endorphins
Habits follow this 3-part loop: cue → routine → ______.
Reward
Complete this formula: After I ___, I will ___. Of If then_____ I will
Existing routine + new habit
trigger and skill/habit
“I want to work out more” fails because it lacks this.
Specificity / Measurability
Which sticks more long-term: outcome-based habits or identity-based habits?
Identity-based habits
Movement reduces this stress hormone.
Cortisol
Doing a habit even when you don’t feel motivated builds this skill.
Discipline / Consistency
Why is habit stacking better than random timing?
It removes decision-making / increases consistency
The “M” in SMART stands for this.
Measurable
Complete: “I’m someone who ______.”
Healthy identity statement, e.g., finishes what I start)
Endorphins help reduce this.
Pain / Emotional distress
Missing one day of a habit should lead to this response.
Reset not quitting
Stacking 5 new habits at once usually leads to this.
Burnout or failure
“I will study 20 minutes after school 3 days this week” is SMART because it includes this time component.
Time-Bound
Why does identity change behavior?
People act consistently with who they believe they are
Movement can help shift the nervous system out of this survival mode.
Fight / Flight / Freeze
This brain function (still developing in teens) helps with planning and impulse control.
Executive functioning / Prefrontal cortex
Habit stacking reduces reliance on this mental resource.
Willpower
Why do SMART goals reduce procrastination?
They reduce ambiguity / clarify action / reduce decision fatigue
If someone says, “I’m just lazy,” this is an example of a limiting ______.
Identity / Self-belief
What are Addy and Sophia's favorite movement exercise?
Dancing