It's the new year, and I'm here to help you actually accomplish one or two of those resolutions.

If you're one of those people who have denounced resolutions this year, don't worry.

I won't tell anyone that you're still trying to improve yourself.

This is part two.

So if you didn't listen to part one on

building consistent habits, listen to that one first. Or if you're a rebel, do it after you finish

this episode. I don't mind. Welcome back to savvy psychologist. I'm your host, Dr. Monica

Johnson. Every week on this show, I'll help you face life challenges with evidence-based approaches,

a sympathetic ear, and zero judgment.

Number six is to leverage the power of rewards.

Pair the habit with an immediate reward.

For example, Anna wants to exercise regularly. She loves watching a particular

TV show, so she only allows herself to watch it while she's on the treadmill. The immediate

reward of entertainment makes exercising more enjoyable. Listen, some of us need some sort of

immediate gratification, and you want to learn how to work

around that. Don't judge it, but also don't use it as the reason to not challenge yourself.

Number seven is to make habits easy. Reduce friction by preparing in advance. For example,

Rebecca wants to start eating healthier. She preps meals for the week every Sunday and keeps cut up fruits and veggies at eye level in the fridge.

This makes healthy eating the default choice even when she's hungry.

I have an unbreakable sweet tooth.

One of my habits is to limit the amount of sweets that are in the house at any given time.

I'm rarely motivated to get up and go to the grocery store simply to get a sweet that I'm craving.

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