Wisconsin Wellness

02 | The Power of Keystone Habits for Your Goals

⁠⁠⁠Join our Newsletter⁠⁠⁠⁠⁠⁠Join our WWP Facebook group⁠⁠⁠⁠⁠⁠Free Workshops and WorksheetsIn this workshop-style conversation, ⁠Laurie Groh, MS, LPC, SAS⁠, discusses habits and provides insights on creating and maintaining them. She explores the concept of keystone habits and their impact on overall behavior. Laurie emphasizes the importance of sleep and its effects on mood, cravings, and overall well-being. She shares principles from the book ⁠⁠Atomic Habits⁠⁠⁠⁠ and highlights the power of small, manageable actions. Laurie also discusses motivation, willpower, and strategies to overcome resistance and obstacles. She encourages listeners to be gentle and compassionate with themselves on their journey of habit.TakeawaysKeystone habits have a disproportionate impact on overall behavior and can make other habits easier to form.Sleep plays a crucial role in mood, cravings, and overall well-being. Prioritizing sleep can have a positive impact on various aspects of life.Focusing on small, manageable actions can lead to long-term habit formation and significant results.Motivation alone is not enough to sustain habits. Pairing habits with pleasurable activities and creating positive feedback loops can increase motivation.Willpower is not a reliable tool for habit formation. Instead, use strategies and tricks to make habits easier and more enjoyable.Overcoming resistance and obstacles is essential for habit formation. Changing language, linking habits to pleasurable activities, and reducing friction can help overcome challenges.Being gentle and compassionate with oneself is crucial on the habit journey. Celebrate small wins and acknowledge the effort put into forming new habits.Chapters00:00 Introduction and Workshop Format01:30 Keystone Habits03:26 The Impact of Sleep06:17 Creating Keystone Habits07:47 Principles from Atomic Habits08:46 Duration to Solidify a Habit09:45 Small Actions with Big Impact10:43 The Power of Small Changes11:22 Motivation and Rewards12:18 The Role of Willpower15:07 Overcoming Resistance and Obstacles20:17 The Science of Motivation22:43 Exploring Willpower25:08 Being Gentle and Compassionate27:35 ConclusionSponsors:Blinkist⁠: Learning something new daily is a fantastic practice. 40% off for a limited time.Headspace: 14 days free with this link.⁠⁠Shoreside Therapies⁠⁠ : Free 15-minute consult. Book a therapy appointment conveniently online and get into therapy within a week!⁠⁠Laurie's Top 5 Recommended Books on Habits: ⁠⁠The Power of Habit⁠⁠ ⁠⁠Atomic Habits⁠⁠ ⁠The One Thing⁠ ($1.79 for a limited time) ⁠The 7 Habits of Highly Effective People⁠ ⁠Tiny Habits: The Small Changes That Change Everything⁠ (Free with Kindle Unlimited)

03 | 10 LIFE-CHANGING Habit Hacks You Need to Know

In this episode of the Wisconsin Wellness Podcast, host Laurie Groh, MS, LPC, SAS⁠ shares 10 habit hacks to help listeners create and maintain healthy habits. The hacks include:Starting tiny and staying consistent.Using cues to trigger habits.Rewiring with rewards.Turning habits into rituals.Finding a buddy for accountability.Tracking progress.Leveraging the domino effect.Optimizing the environment.Using time blocking.Celebrating failure as a learning opportunity.TakeawaysStart with small, consistent habits to build momentum.Use cues and associations to trigger habits.Reward yourself for completing habits.Turn habits into daily rituals for consistency.Find an accountability partner or join a group.Track your progress to stay motivated.Leverage the domino effect to build a chain of habits.Optimize your environment to support your habits.Use time blocking to prioritize and schedule habits.Celebrate failure as a learning opportunity.Chapters00:00 Introduction01:40 Hack 1: Start Tiny and Stay Consistent04:22 Hack 2: Cue the Habit Symphony06:11 Hack 3: Rewire with Rewards07:26 Hack 4: The Power of Rituals08:15 Hack 5: Buddy System09:07 Hack 6: Track and Attack10:29 Hack 7: The Domino Effect11:38 Hack 8: Hack Your Environment13:37 Hack 9: Time-Blocking Tactic14:41 Hack 10: Celebrate Failure17:35 ConclusionBlinkist: Learning something new daily is a fantastic practice. 40% off for a limited time.⁠Shoreside Therapies⁠ : Free 15-minute consult. Book a therapy appointment conveniently online and get into therapy within a week!Laurie's Top 5 Recommended Books on Habits:⁠The Power of Habit⁠⁠Atomic Habits⁠The One Thing ($1.79 for a limited time)The 7 Habits of Highly Effective PeopleTiny Habits: The Small Changes That Change Everything (Free with Kindle Unlimited)

01 | Exploring the Psychology of Habit: From Cue to Reward

Shoreside Therapies⁠ : Book an online therapy appointment and get into therapy within a week! Free 15-minute consults with one (or more) of our therapists.In this workshop-like podcast,Laurie Groh, MS, LPC, SAS⁠ discusses the power of tiny habits and how they impact our lives. She explains that habits are automatic systems that allow us to perform tasks without conscious thought. Laurie explores the science of habits and the habit loop, which consists of a cue, craving, response, and reward. She emphasizes the importance of becoming aware of our habit loops and offers strategies to disrupt them. Laurie also suggests eliminating unnecessary decisions to conserve mental energy. Finally, she provides alternative exchanges for coffee and encourages listeners to create better habits.TakeawaysHabits are automatic systems that allow us to perform tasks without conscious thought.Becoming aware of our habit loops is crucial for creating positive change.Eliminating unnecessary decisions can conserve mental energy.Alternative exchanges for coffee include tea, cold showers, and exercise. But Laurie is probably keeping coffee in the mix!Chapters00:00 Introduction to Habits01:09 Understanding the Science of Habits09:46 Eliminating Unnecessary Decisions10:15 The Habit Loop13:59 Disrupting the Cue15:40 Disrupting the Craving18:59 Disrupting the Response19:28 Disrupting the Reward22:55 Alternative Exchanges for Coffee23:24 Conclusion and Action StepsSponsors:Shoreside Therapies : Book an online therapy appointment and get into therapy within a week! Shoreside Therapies offers compassionate, client-focused counseling for individuals, couples, and families. With expertise in mood disorders, life transitions, grief, trauma, and maternal mental health, their dedicated therapists provide a safe space to support your journey toward meaningful change and personal growth.Join our Newsletter⁠⁠⁠⁠Join our WWP Facebook group⁠⁠Laurie's Top 5 Recommended Books on Habits: The Power of Habit⁠ ⁠Atomic Habits⁠ The One Thing ($1.79 for a limited time) The 7 Habits of Highly Effective People Tiny Habits: The Small Changes That Change Everything (Free with Kindle Unlimited)

Wisconsin Wellness Podcast Trailer

The podcast aims to provide expert insights to elevate the wellness journey.
Each month, Laurie selects a specific wellness topic to dissect. In a world saturated with information, Laurie understands the overwhelming task of navigating all aspects of well-being.
The Wisconsin Wellness Podcast aims to simplify the process by zeroing in on one topic at a time. The goal is to feel better about yourself while continuing to grow, but without succumbing to the new pressure of overwhelming wellness demands.
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⁠⁠Free Workshops and Worksheets⁠⁠