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Hi, it's Sam here.

Welcome to Radio Headspace and to Thursday.

Lately, I've been thinking a lot about creating habits that are helpful to my well-being. I remember reading

The Power of Habit by Charles Duhigg when I was in grad school and finding it so helpful

in understanding how habits are formed and changed. Becoming aware of your habits helps you to

identify with curiosity, what emotions are at play, and what triggers are compelling

you to act in a certain way. The book describes how in order to change a habit, you have to

take time to figure out what prompts the behavior you want to change and what reward you get out of it.

Then you have to think of alternative behaviors that will lead to the same reward.

The first habit I explored was my 4 p.m. pre-commute cookie craving.

I realized that the cookie made my stressful commute more bearable

by bringing me just a small moment of joy amidst rush hour traffic.

And when I thought of other activities that decreased my

stress, exercise came to mind. I was really into spin classes at the time. So I tried it out the

next day, feeling the craving for the cookie, and instead booking the cycling class. And I ended up

feeling great. I was less stressed. And because the class

took place during rush hour, I was relieved that my commute actually took less time.

...