AboutFor years, I worked on autopilot when it came to food—choosing instant gratification over long-term health. The result? A cycle of short-term decisions leading to long-term consequences: low energy, unwanted weight gain, and the exhausting effort of ‘fixing’ my habits. But the real breakthrough came when I shifted my mindset: What if short-term discomfort (like meal planning and tracking) could yield lifelong rewards? The answer lies in understanding the psychology of habits and using proven models like Kurt Lewin’s 3 Change Model to rewire unhealthy patterns.
The Science of Habit Loops
Habits are automatic behaviours driven by a three-part neurological loop (popularised by Charles Duhigg in The Power of Habit):
1. Cue: The trigger (e.g., stress, boredom, or seeing junk food).
2. Routine: The habitual action (e.g., reaching for crisps).
3. Reward: The reinforcement (e.g., temporary relief or pleasure).
This loop becomes ingrained over time, making unhealthy habits feel effortless—but the same mechanisms can be rewired to build better ones.
Kurt Lewin’s 3 Change Model: A Blueprint for Nutritional Transformation
Kurt Lewin, a leadership and change expert, developed a research-backed framework I used during my undergraduate studies and applied to overhaul my eating habits. Here’s how to apply it yourself:
1. Awareness: Identify the Cue
Unhealthy eating isn’t random—it’s triggered. Common cues include:
– Emotional: Stress, sadness, or boredom.
– Environmental: Passing a takeaway restaurant.
– Social: Dining with friends who overindulge.
Action Step:
✔ Track meals and moods in a journal for a week.
✔ Note patterns (e.g., ‘I snack mindlessly during late-night work sessions’).
2. Alignment: Replace the Routine
Once you know your triggers, swap the unhealthy action with a positive one.
– Example: If stress cues junk food, try herbal tea + 5 minutes of deep breathing.
Top Tip
✔ Make healthy alternatives easier than the old habit (e.g., keep pre-cut vegetables in the fridge).
3. Action: Reinforce the New Habit
Research suggests it takes 66 days for a new habit to stick. Strengthen it with:
– If-then planning: ‘If I feel bored, I’ll drink sparkling water instead of snacking.’
– Rewards: Celebrate small wins (e.g., a relaxing activity after a week of healthy lunches).
Sustaining Change: Practical Tips
– Start small: Target one habit at a time (e.g., swapping fizzy drinks for flavoured water).
– Design your environment: Keep junk food out of sight; place healthy options front and centre.
– Leverage community: Share goals with a friend or join a nutrition-focused group.
Ready to Transform Your Habits?
Struggling to make changes stick? Join me by subscribing and let’s build a community of accountability. You can also find me on Instagram @mcleodsaccountabilitycoaching for support and other self-reflective ideas. First 5 people to DM me ‘HABIT AUDIT’ get a free habit analysis helping to identify your triggers and explore how we can build a tailored plan for lasting change!
Final Thought
Habit change isn’t about willpower—it’s about rewiring your brain’s loop. Thanks to brain-plasticity (your brain’s remarkable ability to adapt and reorganise itself), lasting transformation is possible. By applying the 3 Change Model for example, you can reshape nutritional habits from a source of stress into a foundation for lifelong, sustainable health. Stay tuned as we explore the science of brain plasticity in future blogs!
Don’t miss next week’s post where we’ll dive into the surprising science of how your social environment can make or break your success with sustainable changes—from workplace cultures to friendship circles, you’ll discover how to harness these influences for your healthy habit journey!
Your Turn: What’s one unhealthy eating habit you’d like to replace? Share below—let’s brainstorm solutions together!
MindBodyScience #BrainAndBrawn #PsychFitness #TrainYourBrain #StrongMindStrongBody #NeuroFitness #MentalGains #PeakState #CognitivePerformance #SweatAndReflect
McLeod’s Accountability Coaching 