Summary of Zelana Montminy's 21 Days to Resilience

Please note: This is a companion version & not the original book. Book Preview:

#1 We are biologically wired to need habits. Approximately 40 percent of our day is spent performing habitual, automatic tasks. We are mostly on autopilot because it’s easy and reliability makes us feel safe. Good habits are healthy, protective, and productive. They help us be more resilient by providing consistency and security.

#2 The habit loop is made up of a cue, which is the trigger that causes us to do a certain behavior, and a reward, which is the benefit we get from doing that behavior. People become more likely to engage in habits when they are done in a specific environment.

#3 Once you have completed the list, color-code it. With a blue pen circle the good habits you want to keep, and with a red pen circle the bad habits you want to change.

#4 You can change your environment to change your habits. If you’re trying to stop smoking, for example, think about the last time you went on vacation. You didn’t do the same things you do at home, and your surroundings were different, which changed your cues, rewards, and feelings.

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