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Change Academy

80 EpisodesProduced by Brock Armstrong & Monica ReinagelWebsite

Learn how to create a healthy mindset, sustainable habits, and a lifestyle that you love (and that loves you back). Brock and Monica are seasoned pros with decades of nutrition and fitness expertise and coaching experience. Together, they turn the tricky business of behaviour change into an approach… read more


Breaking Highly Rewarding Habits

Some habits are just habits. We do them because they take us down the road of least resistance. But some habits give us pleasure, and we often think of those habits as being more like an addiction - something that is going to take willpower and determination to break. But what if we told you that you can break a highly rewarding habit without resorting to a monastic lifestyle? That is what we are going to cover in this episode.

Key Takeaways: 

  • Breaking any habitual behaviour can be challenging but when that habitual behaviour is highly rewarding, it can be even more difficult.
  • Sometimes things that were once rewarding become less rewarding (or more costly) over time--but they’ve become habitual.
  • Replacing a rewarding (but costly) habit with a different rewarding activity can make it easier to break a habit
  • We can create a more rewarding life by choosing our habits (and our rewards) more intentionally.

Lab Experiment: 

  1. Make a list of activities that you find rewarding or that give you pleasure. Make it as comprehensive as you can.
  2. Review your list and put an X next to anything where the cost (in time, money, energy, or health) is greater than the reward you get--or even just more than you want to pay.
  3. Review your list again and put a checkmark next to those things that would make your life better if you did them more often.
  4. How can you use this information to create positive change?

NB: For more detailed instructions, listen to the audio.

Don't forget to find out more about the upcoming Weighless sessions at

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