The 21-day habit rule is a myth — and the truth is so much more encouraging. Today we're digging into what the research actually says about how long it takes to build a habit that lasts, and why the real timeline should make you feel better, not worse. Plus, we'll chat about how I kicked a very long and intense Diet Coke habit and also 8 tips to make healthy habits easier to form and keep!

LET'S TALK THE WALK!

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Wellness While Walking Facebook page
Walking to Wellness Together Facebook GROUP
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Wellness While Walking on Twitter
Wellness While Walking website for show notes and other information
wellnesswhilewalking@gmail.com

RESOURCES AND SOURCES (some links may be affiliate links)

Time to Form a Habit: A Systematic Review and Meta-Analysis of Health Behaviour Habit Formation and Its Determinants, nih.gov

Kicking A Bad Habit/Reducing Reliance on an Addiction

Wellness While Walking Ep. 39: My Coffee Journey: Flavored, Decaf, Rituals + a Wrong Turn
Wellness While Walking Ep. 53: Goals Deep Dive: SMART, Big Hairy Audacious + Otherwise
I Was Powerless Over Diet Coke, nyt.com
Abby Ellin's website
Replica of a Dr Pepper Clock – 10, 2 and 4
New Brain Imaging Study Provides Support For Notion of Food Addiction, sciencedaily.com
Evidence For Sugar Addiction: Behavioral and Neurochemical Effects of Intermittent, Excessive Sugar Intake, sciencedirect.com
The Real Reason Diet Coke Cravings Are So Powerful, mashed.com
Artificial Sweeteners: Sugar-Free But at What Cost?, health.harvard.edu
Taco Bell, Trehalose, and the Trend of Transparency, foodbusinessnews.net
Five Reasons the Diet Soda Myth Won't Die, nyt.com
SMART Criteria, Wikipedia.org
WOOP Website

HOW TO RATE AND REVIEW WELLNESS WHILE WALKING

How to Leave a Review on Apple Podcasts on Your iOS Device

1. Open Apple Podcast App (purple app icon that says Podcasts).

2. Go to the icons at the bottom of the screen and choose "search"

3. Search for "Wellness While Walking"

4. Click on the SHOW, not the episode.

5. Scroll all the way down to "Ratings and Reviews" section

6. Click on "Write a Review" (if you don't see that option, click on "See All" first)

7. Then you will be able to rate the show on a five-star scale (5 is highest rating) and write a review!

8. Thank you! I so appreciate this!

How to Leave a Review on Apple Podcasts on a Computer

1. Visit Wellness While Walking page on Apple Podcasts in your web browser (search for Apple Podcasts or click here) https://www.apple.com/apple-podcasts/

2. Click on "Listen on Apple Podcasts" or "Open the App"

3. This will open Apple Podcasts and put in search bar at top left "Wellness While Walking"

4. This should bring you to the show, not a particular episode – click on the show's artwork

5. Scroll down until you see "Rating and Reviews"

6. Click on "See All" all the way to the right, near the Ratings and Review Section and its bar chart

7. To leave a written review, please click on "Write a Review"

8. You'll be able to leave a review, along with a title for it, plus you'll be able to rate the show on the 5-star scale (with 5 being the highest rating)

9. Thank you so very much!!

OTHER APPS WHERE RATINGS OR REVIEWS ARE POSSIBLE

Spotify

Goodpods

Overcast (if you star certain episodes, or every one, that will help others find the show) Castbox

Podcast Addict

Podchaser

Podbean

HOW TO SHARE WELLNESS WHILE WALKING

Tell a friend or family member about Wellness While Walking, maybe while you're walking together or lamenting not feeling 100%

Follow up with a quick text with more info, as noted below! (My favorite is pod.link/walking because it works with all the apps!)

Screenshot a favorite episode playing on your phone and share to social media or to a friend via text or email!
Wellness While Walking on Apple – click the up arrow to share with a friend via text or email, or share to social media
Wellness While Walking on Spotify -- click the up arrow to share with a friend via text or email, or share to social media
Use this universal link for any podcast app: pod.link/walking – give it to friends or share on social media
Tell your pal about the Wellness While Walking website
Thanks for listening and now for sharing! : )

DISCLAIMER

Neither I nor many of my podcast guests are doctors or healthcare professionals of any kind, and nothing on this podcast or associated content should be considered medical advice. The information provided by Wellness While Walking Podcast and associated material, by Whole Life Workshop and by Bermuda Road Wellness LLC is for informational and entertainment purposes only. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment, and before undertaking a new health care regimen, including walking.

Thanks for listening to Wellness While Walking, a walking podcast and a "best podcast for walking"!