Hack Your Habits: How To Make Healthy New Behaviours Last

Do you reach for a bikkie every time you make a cup of tea? Or maybe enjoy a glass of wine most nights of the week? If you’re ready to break through some of your not-so-healthy habits, here’s how. We’ve got some of your most-common habits…hacked.

Hack Your Habits 01 610x610 12WBTHABIT: The 10am coffee and muffin run.

HACK: Change your routine – walk or jog two sets of fire stairs instead. You’ll still be getting out of your chair, away from your desk and get that blood pumping (and welcome change of scenery)!


Hack Your Habits 02 610x610 12WBTHABIT: 3pm chocolate bar or muffin craving.

HACK: Block walk and burpees time! Get outside and walk around the block, then do five burpees…and back to work. Finish with a big glass of water and you’ll feel energised and ready to go. Note: If you wear heels to work, stash a pair of sneakers under your desk and you’ll be good to go!

HABIT: A bikkie every time you have a cup of tea or coffee.

HACK: Get your hands busy! Read a chapter of a book, do a crossword or sudoko puzzle…anything that gets your mind – and fingers – occupied.

Hack Your Habits 03 610x610 12WBTHabit: Drinking wine every night.

Hack: Swap wine for soda or mineral water with fresh lemon or lime, ice and a straw. You’ll still feel like you’re treating yourself, without the booze and extra calories.

Habit: Treat meal? Let’s go wild and eat everything in sight.

Hack: A treat meal is often a treat because there is a sense (often visually) of abundance. Especially when you’ve been consciously restraining yourself the rest of the week! Buy different, healthier foods to go with your treat so you can still surround yourself with a feast-like atmosphere without the crazy calorie count.

Habit: Drive through Maccas after a long day.

Hack: Change up your routine! Drive home a different way and have a healthy meal already prepared at home, so all you have to do is heat and eat. You’ll feel good because you don’t have to spend time preparing dinner, and you can still relax with no ‘to-do’ pressure on you late at night.


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4 thoughts on “Hack Your Habits: How To Make Healthy New Behaviours Last

  1. I’m wondering why it’s good to reduce caffeine ..does caffeine increase food consumption [I know it increases our pulse] and therefore a lot of caffeine combined with strong exercise do not go well together??

    1. Hi Jenny,

      Caffeine is a stimulant – it’s fine in small amounts (1-2 coffees per day) but not so great once you head towards 5+ cups of coffee per day. It doesn’t necessarily lead to increased food consumption and can actually be beneficial for increased performance in your workouts, but it can impact the quality of sleep you’re getting each night… especially if you’re drinking coffee in the late afternoon or evenings. We live in a world where everything is go, go, go! Sometimes slowing down is a good thing and loading up on caffeine does not really help with that a great deal.

      I hope that answers your question!:)

      12WBT Support Crew

  2. Hello,
    I am just wondering whether the meal plan covers recipes and ideas for vegetarians.

    1. Hi Irene. Yes, we have a separate Vegetarian Meal Plan and Shopping List… plus you’ll have access to over 400 vegetarian recipes. Our definition of ‘vegetarian’ is no meat – but there will be some dairy, and eggs in the plan. If there is a recipe in the Meal Plan you don’t like, you can substitute it with another from the 12WBT Recipe Index, using the ‘Customise Plan’ tool.

      Head to for more info and to join the Team! 🙂

      Erica from 12WBT Support Crew

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