The New Drugs, Through a Jaundiced Eye

Somebody started calling them the -tide drugs, which is neat and concise; and Leon Gussow, M.D., an expert in the areas of emergency medicine and poisons, writes about them. GLP-1 receptors occur in the stomach, the pancreatic islet cells, and the brain, from where they send messages to each other and the rest of the body, answering vital questions. Is it time for the stomach to empty? How much insulin needs to be produced? Are we full yet?

And here is the answer to a question that is rarely addressed in the popular press: Why does this stuff have to come in a needle, anyway? Dr. Gussow writes,

Naturally occurring GLP-1 has a half-life of a minute or two, while semaglutide has a half-life of 165 hours, which allows it to be injected subcutaneously once a week. These drugs […] do not rev up metabolism. Semaglutide and tirzepatide can be thought of as eating disorders in an injection pen.

As we know, malnutrition is not good for anybody, even one that is trying to lose weight. But Dr. Gussow also mentions that patients who take semaglutide or tirzepatide can get queasy just by looking at food, sometimes to the point where they prefer not to eat. It sounds as if a person could get the same effect and save $1,000 a month, just by carrying around a photo of something aversive (yucky), and looking at it periodically.

A deep downside

He also brings up details that not enough people seem aware of: “[W]eight reduction from the drugs alone can involve significant loss of lean body mass,” and oh, by the way, when the patient stops using the -tide drug, not only will the weight return, but instead of lean body mass it will be fat.

Some would say the solution is obvious: Just stay on the drug forever. At this point, that seems unlikely. Mansur Shaheen reported for The Messenger:

32% of patients using Wegovy, Ozempic, or a similar competitor were still using the medication a year after prescription. A British study published last year, partially funded by Wegovy and Ozempic manufacturer Novo Nordisk, found that users of these drugs regain around two-thirds of lost weight after stopping the injections.

In other words, around two-thirds of patients quit just after the one-year mark. Cost is definitely a factor. Because of the expense, the shortages which will probably recur at least periodically in the future, and the side effects, it seems reasonable to expect that most users will soon just give up.

Obesity medicine specialist Dr. Christopher McGowan reminds us, “As I stress with all my patients, medications like Wegovy and Ozempic are designed for chronic, continuous, potentially life-long use. They are not short-term solutions.”

The lizard king

As for the new weight-loss drugs, Dr. Gussow wrote about the original members of the group:

These injectable synthetic drugs — semaglutide (Ozempic and Wegovy) and tirzepatide (Mounjaro) — are derived from a peptide found in Gila monster venom.

In itself, that is not a bad thing. Nature is a bountiful pharmaceutical resource, and humans have always been grateful to get the medicine out of any obliging plant or animal.

Almost 30 years ago, endocrinologist Daniel Drucker was fascinated to learn that the poison produced by a lizard could regulate blood sugar. He put that together with the ever-increasing diabetes demographic, got his own Gila monster, and went to work. Recently, Julia Belluz elaborated on the subject:

Ten years later, a synthetic version of a hormone in the venom became the first medicine of its kind approved to treat type 2 diabetes. Known as a GLP-1 (for glucagon-like peptide-1) receptor agonist, the medicine set off a cascade of additional venom-inspired discoveries.

Your responses and feedback are welcome!

Source: “More Questions than Answers about Injectable Weight Loss Drugs,” Journals.lww.com, July 2023
Source: “A Majority of Ozempic, Wegovy, Patients Stop Using the Medication After Only a Year, Likely Regaining Lost Weight,” TheMessenger.com, 07/12/23
Source: “How a lizard’s venom inspired the promising weight loss drug Wegovy,” Vox.com, 07/05/23
Image by Verde Canyon Railroad/CC BY-ND 2.0

Processed Food Documentary Stirs Things Up

A 42-minute video report from the German broadcast service DW has proven quite popular on YouTube, with well over a million and a half views and nearly three thousand comments since it appeared a month and a half ago. “Junk Food — The Dark Side of the Food Industry” is about allegedly healthful junk food and obesity.

It highlights, among other atrocities, the ability of giant corporations to extend their tentacles into every nook and cranny of any country. This is especially true of Nestle, the most massive food and beverage company on earth; which among other egregious errors believes that it should be able to buy all the water in the world and sell it back to people for many, many times more than what the corporation pays for it.

Nestle produces over 2,000 brands of products, and the public relations department claims a “presence” in 188 (or, according to another source, 194) countries, although that just means an office or something. Actually, it is unlikely that the behemoth’s presence is not felt in every single country there is.

People need jobs, so it would be unfair to hate on most of the over 300,000 employees. The blame accrues to the relatively small number of top executives… and to the lust of investors for “passive income,” no matter how much damage is inflicted on the world’s population or the planet it lives on.

Too little, too late

The guilt resides within the processed foods that are high in caloric content, but often do not even make a person feel full. Nestle acknowledged it, at least within the company. Admittedly, it has since removed some products from its roster, which might not even be among the most harmful, and may have been slated for extinction anyway, for any number of reasons. The record of correction is not very impressive, and only makes critics ask, “Why haven’t you done more? And sooner?”

Back in 1999, in a secret meeting of top food industry execs from the USA’s eight biggest food-selling giants, one CEO admitted culpability and the need for change, but all the others were angry at this betrayal.

At the same time, Nestle and other corporations continue to legally challenge the rules against misleading labels. They resist including any sort of warning labels, which supposedly inspire “unnecessary fear” in consumers. They try to deceive the public with claims that labeling is not beneficial. This behavior, in turn, brings about accusations that they show nothing but contempt for customers, and indifference to the suffering caused by intensely processed foods containing way too much sugar, salt, and fat.

But the corporations are kind enough to tell governments that the real need is for education programs, a spurious argument to which any government might very well reply, “No, we would prefer for you to stop doing those reprehensible things that the public, unfortunately, needs to be educated about.”

Speaking of deceptive labels, there are 15 pseudonyms for sugar (or more like 56, according to another source), so customers can be easily fooled.

This site lists several categories of Nestle sins, including “Promoting Unhealthy Food and Mislabeling.” Out of all the various breakfast cereals, they make half the ones that contain the most sugar, fat, and salt.

The big companies which should concentrate their resources and efforts on feeding people decently, instead are top-heavy with gigantic legal departments. All this litigious talent allows them to continue abusing their customers and, less directly, everyone else.

Your responses and feedback are welcome!

Source: “Junk food, sugar and additives — The dark side of the food industry | DW Documentary,” YouTube, July 2023
Source: “Nestle’s Water Controversy, Explained,” Mashed.com, 12/27/21
Source: “About Us,” Nestle.com, undated
Source: “Why Nestle is one of the most hated companies in the world,” ZMEScience.com, 05/08/23
Image by Fitmomtribe.org

Old Thoughts and New Applications

As we have known all along, but need to keep learning, behavior pretty much all starts between the ears.

Thousands of years ago, ancient philosophers wrote up the very best ideas. Socrates said, “Just as one person delights in improving his farm, and another his horse, so I delight in attending to my own improvement day by day.” Epictetus said, “Adopt new habits… Consolidate your principles by putting them into practice.” Marcus Aurelius, known as the philosopher king, was a champion of the self-improvement concept. Since those days, everything we have heard and read about habits is pretty much repetition and rephrasing.

What about obesity?

“Moderation must be our delight” was a catchphrase back then. The authors on this site say that adherents to the Stoic philosophy thought human bodies should be maintained “in fighting shape — at fighting weight” because life is, in one sense, a battle. The writers at DailyStoic.com sum it up:

They also knew… that when we feel awful, we act awfully. A person disgusted with themselves has less patience for others. A person who easily loses their breath, more easily loses their temper… or their self-control. We must avoid the vice of overdoing our overeating.

If you can cultivate good habits, you can survive — even thrive on — what lies ahead. If you relapse and fall to the level of your worst habits, these hard times will only be harder.

Their list of major precepts from the ancients includes advice to get up early, walk a lot, and connect with other people (especially the ones you love). Every day we should read the works of knowledgeable others, journal our personal experiences and thoughts, and mentally review the day before ending it.

And “make time for mastery.” In practical terms, what does this mean? Not to let ourselves stagnate in the “rut of competence.” We need to embrace “profitable difficulty” by perfecting the skills we already have and perfecting new ones. If happiness is what we seek, there is none greater than the pursuit of excellence, which means constant self-improvement, which involves a lot of habit-formation skills.

When eating is a habit

Anything we do several times a day, like eating, is bound to be encrusted with habits.
Plato recommended what today we might call the Mediterranean diet, emphasizing “cereals, legumes, fruits, milk, honey and fish.” A scholarly paper says,

[M]eat, confectionery and wine should be consumed only in moderate quantities. Excesses in food lead to ailments and therefore should be avoided. Plato considers physicians responsible for the regulation of human diet, for medicine is a science and not merely an art as in the case of cookery.

The BrainWeighve smartphone app can help with good habit formation in several ways. As one example, it acts as an accountability partner by asking the user to divulge various facts and reacting to them like a mentor. It also connects humans to each other, to lend mutual aid and support.

Your responses and feedback are welcome!

Source: “The Power of Habits: What The Ancients Knew About Making Good Ones & Breaking Bad Ones,” DailyStoic.com, undated
Source: “Dietetics in ancient Greek philosophy: Plato’s concepts of healthy diet,” ResearchGate.net, August 2001
Image by BrainyQuotes

Habit Hints Can Change Lives, Continued

Some advisors speak of rewards, but beware, because that notion may backfire. Sure, give yourself little rewards — but a new hairbrush, rather than a cupcake. Be very cagey about it, and watch out for hidden traps. Our bad habits are so bossy and rude, they can trick us into thoughts like, “I went on that hike, now I deserve an order of fries with catchup” — which is utter nonsense. The reward you deserve is the self-respect that comes from keeping the promise you made to yourself.

Avoid triggers. Like, avoid the fast-food joint, even if that is where your friends hang out. Make some new friends. Measure your progress, but don’t get crazy about it. If weight loss is at the top of your agenda, maybe mount the scale twice a week, not twice a day.

Get regular

In the realm of giving and receiving advice for self-improvement, the word “routine” shows up a lot — especially with the adjective “daily” attached to it. Establishing a routine takes conscious work, and the sooner we get over expecting it to be easy, the quicker we can transition it to unconscious habit.

A routine is more than just itself. Once established, routine is a foundation we can build on. New good habits are more viable when attached to ones that are already established. Good habits like to hang out with each other and reinforce each other. They can act in concert and remind you of each other with cues like time, place, and circumstance.

Remodel the top floor

An almost universal recommendation is to look inside. The mind is the laboratory of life, and with help and application, we can trace down a mental wrinkle that is keeping us obese, or track the twisted root cause of some destructive habit.

A surprising number of people allow their bodies to accumulate weight as a form of self-defensive armor. Columnist Caitlin Johnstone recently revealed that she suffered violent sexual assault at age 19. The backlash was the gaining and retention of many pounds of body fat. “Made me feel secure. Invisible.” Johnstone is an incredibly intelligent woman, but in that particular area of life, getting her head together took decades.

We are advised to reflect on our habits, goals, motives, hangups, etc. For someone unaccustomed to self-observation and self-analysis, it can be a fascinating practice. Doing the brain work promotes a buy-in on the deepest subconscious levels, and once a conviction has been planted, it likes to cultivate other convictions, for company.

It is pitifully easy for humans to fool ourselves, but that tendency can work for us, too. “Mind games” have a rather negative reputation, and should not be imposed on another person. But the mind games we play with ourselves are fine, if they lead to a positive outcome. Pondering our situation can lead to results, like maybe a new willingness to change and adjust. Ultimately, the mind is the source of all progress.

Your responses and feedback are welcome!

Source: “I Was 19,” CaitlinJohnstone.com, 07/05/23
Image by Katrina Wright on Unsplash 

Habit Hints Can Change Lives

Both recently and farther back, all our posts about establishing good habits show plenty of overlap. That is perfectly understandable, because if a technique effectively solves a problem, a lot of people will hear about it and try it, and then share the hot tip with a bunch of other people. From the random sample of habit-formation advice articles we have looked at over the past few days, it is obvious that certain methods are recommended over and over again. When it comes to good old common sense and self-preservation, few concepts are patentable.

Among the modern experts recently quoted by Childhood Obesity News, many recommend starting with “baby steps,” changes so tiny and easy they cannot be resisted. The persistent practice of small incremental improvements can work wonders. A person can build up an effective workout routine by starting with one pushup and a couple of squats each morning, and then by slowly but relentlessly adding on.

Practice vigilance

And what if you skip a day? It happens. But… slack off for two days in a row, and now it’s no longer just a slip, it’s a pattern. A good recommendation is to forgive yourself for your first miss, and then never let it happen again.

Self-discipline sounds like a real bummer, but try calling it something else — like “keeping the promises I’ve made to myself.” Call it fulfilling a commitment that you made to the person you know best and want to love most — just for practice, before looking around to find someone else to make a commitment to.

Although adherence to a self-promise is great, flexibility is important too. Say you’re used to having a nice jog in the evening. But it’s raining. There are puddles and the pavement might be slippery. It’s getting dark, visibility is low, and drivers can’t see well. Maybe it would be better to forget about it, just this once. Or, how about this — be flexible! Put on a raincoat and galoshes and get out there for a nice brisk adventure on the sidewalk instead.

Go for a goal

Starting with a specific goal is widely recommended, but even if your dearest wish is to avoid or escape obesity, the goal does not have to be a digit on the scale. In fact, using a specific number of pounds as a goal may not be such a good idea, because if you achieve that number, it’s quite possible you will then feel like you deserve a little reward, like maybe a whole pizza and a quart of ice cream.

Try a more abstract goal, like “I will lose weight until my knees no longer hurt from carrying around those extra pounds.” When that is achieved, a new goal will present itself — maybe to dig a certain dress out of the back of the closet, and start planning to wear it again. It’s good to be strict with oneself, but not rigid. We need to leave some space for new dreams to appear.

Finding the right social support is highly recommended. It is good to have allies, whether they are a whole exercise class or a single accountability partner. We don’t need to live in a commune to partake in a community. Some are ready-made, like classes at the Y. Often, locating like-minded people is ridiculously easy. If you have kids, and they do sports, you might find a workout group or partner among the other parents. It is helpful to have co-exercisers who are slightly better than you, but not so far ahead that their success will discourage you.

Your responses and feedback are welcome!

Image by Michael Coghlan/CC BY-SA 2.0

Additional Habit Advisories

New York Times wellness columnist and editor Tara Parker-Pope poses the question: “So why is it so hard to form new healthy habits?”

The previous Childhood Obesity News post mentioned the importance of the mind in any effort to improve habits. But like many issues, this one has two sides. For some of us, all the time, and for all of us some of the time, our minds do too much of the wrong thing. Parker-Pope writes,

We make bold resolutions to start exercising or lose weight, for example, without taking the steps needed to set ourselves up for success.

Motivation is all well and good, but often it simply isn’t enough to make something happen or guarantee that it will continue to happen. It is too easy to congratulate ourselves over good resolutions, and then sort of let the performance aspect slide. So here are five helpful hints, and don’t be surprised if they sound familiar.

1. Stack your habits

One idea is to “stack” your habits. Link something new and useful with something you already know you’re going to do, like having morning coffee. This can go along with another precept, which is to start small. (Again, it’s the “baby steps” paradigm.)

2. Start small

Parker-Pope cites the example of Dr. Fogg and his pushups. Most people enjoy their morning bladder-emptying, so there is a positive experience that a nascent habit can be stacked or linked with. In this case, it would be doing two pushups immediately after visiting the restroom. This was also starting small, because eventually he was doing at least 40, and sometimes as many as 80, pushups every morning.

3. Do it every day

Establishing a habit might take not many days, or it might require, as one study demonstrated, as many as 254 days. The median amount of time, 66 days, has been a convenient number for people to cite when discussing this subject.

4. Make it easy

Research psychologist Wendy Wood used this method to propel herself out the door in the morning, reasoning that if she slept in her running outfit, it should be very easy to wake up, put on her sneakers, and just head on out. Or, if you are the type who goes to a gym, have your gear packed up and stationed at the door, ready for you to grab it and hit the road. Parker-Pope summarizes a section of Dr. Wood’s book about habit formation:

In one study, researchers changed the timing of elevator doors so that workers had to wait nearly half a minute for the doors to close. (Normally the doors closed after 10 seconds.)

It was just enough of a delay that it convinced many people that taking the stairs was easier than waiting for the elevator. “It shows how sensitive we are to small friction in our environment,” said Dr. Wood. “Just slowing down the elevator got people to take the stairs, and they stuck with it even after the elevator went back to normal timing.”

5. Reward yourself

With some goals, like weight loss, positive reinforcement does not come along very quickly, so we reward ourselves as we go along. This is what some express as temptation bundling, or pairing the beneficial routine that you hope to reinforce, with an activity that is fun, or at least pleasant.

We will have a bit more to say about oft-repeated suggestions next time.

Your responses and feedback are welcome!

Source: “How to Build Healthy Habits,” NYTimes.com, 06/07/21
Image by Dean Jarvey/CC BY 2.0

More Deep Thoughts About Habits

The previous post reinforced the idea of improvement in small, steady increments (the “baby steps” method) and outlined the distinction between a habit and a routine. Establishing a routine takes conscious work, and the sooner we get over expecting it to be easy, the quicker we can transform the behavior into an unconscious habit. Some professionals have viable ideas about how to vanquish the mental roadblocks and stay on the road to building effortless habits.

Flexibility is needed, plus the willingness to reflect on goals, motives, values, priorities, limits, boundaries, and many other concepts. Like it or not, the mind is the source of pretty much all progress. Harvard Business Review writer Kristi DePaul’s thoughts continue here.

Pro tips

What, at this stage, should we ask the mind to do? For starters, we want it to take a good hard look at why we haven’t already taken a particular bit of behavior and turned it into a habit. This might require us to try something new, like learning better time management skills, or getting up earlier.

The nudge department

A nudge is some kind of event, incident, or symbolic object that reminds a person to do something. The author offers the example of someone who wants to advance in their career, and vows to read more industry-related news. DePaul writes,

What you can do: Create Google Alerts for topics directly related or even adjacent to your career interests, prompting you to click through and read at least one or two alerts every day.

She also endorses “temptation bundling,” as suggested by behavioral scientist and Professor Katy Milkman: “Take an activity you don’t like to do and something you do enjoy — now, bundle them together.” For instance, if you never have time to read, connect your device of choice to an audiobook and listen to it while running on a treadmill.

Like many other counselors, DePaul stresses the importance of having a “trusted manager, peer, friend, partner, or family member” as an accountability ally, to gently remind us when we stray off track. One popular comedian takes care of the accountability issue by viewing his own midsection in a mirror and cussing himself out.

The method is not recommended for everyone. According to DePaul and others in the helping professions,

[D]on’t forget to be compassionate with yourself as you embark on this journey toward more thoughtful routines, and hopefully, better habits. Any long-term change is going to take time. That’s just the reality. There will be ups and downs. But you are capable, and if you’ve made it this far, you are also prepared.

Your responses and feedback are welcome!

Source: “What Does It Really Take to Build a New Habit?,” HBR.org, 02/02/21
Image by Nenad Stojkovic/CC BY 2.0

Deep Thoughts About Habits

Given the overwhelming prominence of habits in our lives, in a Harvard Business Review article, Kristi DePaul ponders what it takes to build a new one. She writes,

Our habits govern our lives, literally. Research shows that around half of our daily actions are driven by repetition.

[T]he neuroscience behind habit formation doesn’t offer shortcuts. Experts advocate for the old-fashioned approach: incremental progress. Dedicated commitment is what, time and again, has proven to lead to change.

Yes, it’s the old “Baby Steps” trope. And why not? Something that has worked for so many people will most likely continue to work for more of us.

DePaul takes a rather jaundiced view of some ideas discussed in recent Childhood Obesity News posts. She says that when someone wants to create long-term change, the first step is to build not habits, but routines. She draws a distinction between the two, and this is why:

Nir Eyal… told me that this is a common fallacy — one that tends to end in disappointment. “When we fail at forming new patterns of behavior, we often blame ourselves,” he said, “rather than the bad advice we read from someone who doesn’t really understand what can and cannot be a habit.”

So apparently, the ability of a behavior to become habitual is not without limits. A routine needs to have attention paid to the frequent and deliberate repetition of it. In other words, it requires intention, which is a product of conscious thought. Only when we get to the point of doing something without thinking does it become a habit. That process takes a while, and people want to skip that tedious “routine” phase, so they wind up being unsuccessful habit creators.

What is it about routine?

A routine is not only intentional and effortful, it can even be downright uncomfortable. So it comes as no surprise that DePaul’s habit-formation tips are actually routine-formation tips. Number one is “Set your intentions.” And be real. That means accepting the fact that it’s going to take some work. So, start by choosing realistically, and then summon up your reserves of patience, commitment, and (shudder) — self-discipline.

DePaul quotes habit expert Charles Duhigg as saying “There’s no such thing as 31 days to start a new habit.” Readers may recall that another authority puts the average time span as around 66 days — but even that might not be long enough. This applies to good habits, naturally. Forming a tiramisu habit may take only a couple of days.

Another person she quotes urges any aspiring habit-former to reflect on what they are trying to achieve, and why. The understanding of “why?” can serve as an explosive charge capable of blowing up roadblocks. This is reminiscent of the views expressed in MindTools.com article:

We’re also motivated by reflecting on our progress towards our goals. A 2010 study reinforced this: here, researchers monitored people who were trying to form better eating habits. They found that those who were encouraged to reflect on how they were doing, and who adjusted their habits accordingly, were ultimately more successful.

It cannot be repeated too often, the mind is the source of all progress. Next time, we learn more about how to demolish obstacles and stay on the habit-formation trail.

(To be continued…)

Your responses and feedback are welcome!

Source: “What Does It Really Take to Build a New Habit?,” HBR.org, 02/02/21
Source: “The Power of Good Habits,” MindTools.com, 2023
Image by Natalie Maynor/CC BY 2.0

More Habit Advisories

So far, we have looked at lists of three or five useful tips, provided by helpful professionals, for establishing solid positive habits. This time, there are seven pieces of advice, courtesy of MasterClass. The introductory paragraph brings up two topics very worthy of discussion:

Habits aren’t always consciously formed — they can develop when you are operating on autopilot. For example, you might want a glass of wine after a particularly stressful day. At first, it’s just the stressful days that make you crave a glass of wine, but after a while, you have a glass of wine every time you get home from work, even on good days. You’ve formed a new habit without even realizing it.

The first sentence embodies a real paradox. Yes, a bad habit can certainly form “when you are operating on autopilot.” But as we have seen, to set a behavior on auto-pilot is also exactly what we strive to do — when it is a positive, beneficial, constructive behavior. For instance, a person might have an invincible habit of locking the door as soon as they have entered their house, apartment, or room.

For this person, locking up without expending conscious mental energy has become the default behavior, and it is a useful one. Ideally, all good intentions would be buttressed with such sturdy reinforcement. When the doctor says, “Take this pill every day,” we want it to become second nature. Making that happen is what these suggestions for good habit-formation mojo intend to empower.

A two-faced benefactor

Regarding the problem of patient non-compliance, Gérard Reach pointed out how helpful it is when a patient can be spared the cognitive effort of following a doctor’s orders every day. Hopefully, they will figure out how to automate the task. A solution might be, to keep the pill bottle on top of the denture container, which tethers the pill-swallowing to the absolutely necessary task of toothing up.

As Prof. Reach would say, “[T]he person doesn’t have to think about it.” So the auto-pilot tendency is definitely a double-edged sword. Because, as that quoted paragraph suggests, one of life’s strange mysteries is the astonishing speed with which a bad habit can materialize, compared to the much more leisurely pace set by good habit formation.

The MasterClass 7

These are, in brief, the seven habit-builders suggested by (and explained in much greater detail by) the MasterClass article.

1.”Write down your goals” — Exactly which bad habits do you want to drop, and which good ones will you cultivate? (A person might, like a detective in a movie, stick notes up all over the place.) It’s all about intention.
2. “Avoid triggers.” A trigger might be a person, a place, an activity, a scent, a song… and all must be assiduously avoided.
3. “Identify the root cause of your habits.” Again, the conscious mind is called upon to take an active part.
4. “Focus on making small changes.” Or, as many counselors choose to phrase this concept, take “baby steps,” like, for instance, a five-minute walk every day. The dailiness means more than the distance covered. The important part is to keep at it until the habit is so ingrained, it’s just part of life.
5. “Establish a daily routine.” Again, it’s all about consistency.
6. “Measure your progress.” Journal-keeping is recommended, and so is the use of a habit-tracking app.
7. “Find an accountability partner.” It is always good to have a friend along for the ride, and even better to have a group of like-minded seekers.

For more about goals, triggers, root causes, small changes, daily routines, progress measurement, and friends who share your commitment, please have a look at the BrainWeighve App User Manual.

Source: “How to Build a Habit: 7 Tips for Building Good Habits,” MasterClass.com. 08/02/22
Image by OKF Open Science/CC BY-SA 2.0