Habit Triggers to Create and Maintain Healthy Habits


In this episode 002, we discuss habit triggers and how they can help you to create and keep better healthy habits.  You will also hear how the first week of our first monthly challenge went.  Subscribe to the show to join us on the journey to becoming a better human!


Tune in and Listen Below

What You’ll Hear (and don’t want to miss!)


1:20:  A review of how Peggy has been doing with the challenge of making her bed, flossing her teeth and drinking more water in the first week 

4:16: Dr. Peggy justifies her love of drinking coffee by presenting some research that shows that, in caffeine habituated individuals, coffee intake can count toward your total fluid intake for the day

13:08: Habits Corner: We discuss habit triggers and how you can use them to create and maintain healthy habits

30:05: Who are you Anyway Question: Do you like the same routine over and over again or do you like to mix it up?

36:29: You Win or You Learn: Peggy shares a win about flossing and Jenny shares a hilarious learn about attempting to make a daily habit of meditating

41:34: Be Kind To Your Older Self: Jenny contemplates getting back into strength training to benefit her older self and Peggy relays a story about backing off from playing Basketball after aggravating her knee in order to avoid a more serious injury that her older self will have to deal with.

44:41: What Are You Diggin Lately?: Jenny is loving up the book Year of Less by Cait Flanders and Peggy is raving about having her house professionally cleaned.


Resources + Links Mentioned in This Episode:


Right click here and save as to download this episode to your computer

Article outlining the details about including coffee in your total daily fluid intake

Water bottle that connects to your phone and lights up to tell you to drink

Tim Ferriss Show:  Feb 28, 2018:  Advice about routines for those who are ambitious but see routines as an undesirable daily grind.

Book: Year of Less by Cait Flanders

TV Show: Gilmore Girls

Podcast: Young House Love

Podcast: The Minimalists

My List of 18 for 2018: https://drpeggymalone.com/setting-goals-2018/


Key Quotes:


“Long story short: you can count coffee toward your daily fluid intake. Woo hoo!!” – Peggy

‘“Routines should be seen in the intelligent man as a sign of ambition.  Instead of seeing routines as undesirable daily grind to reframe routines/rituals as scaffolding around which you can craft your best life” -WH Auden’ -Peggy Quoting  a quote from Tim Ferriss’ podcast

“Maybe don’t wake up and sprint” -Jenny while describing her attempts to add a daily morning meditation habit


Share your thoughts… We’d love to hear from you!


What was your biggest takeaway or insight from this episode? Leave us a comment or just come and say ‘Hi’ on the socials.  I’m on Instagram and Twitter and Jenny is on Twitter.  You can always get our attention by using the hashtag #TheImprovementProject

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The Improvement Project podcast is hosted by Dr. Peggy Malone and Jenny Couse.  Peggy is a health care provider who encourages her patients every day to create better habits associated with their health and wellness.  She is wife to John and mom to fur baby Calvin the fat orange cat.  Dr. Peggy is also a human being on a mission to create better habits for herself and by doing so, she hopes to inspire others to take up the challenge with her!  Jenny is a marketing professional in the international trade sector.  She and her husband Jeff are parents to hilarious 5 year old Ethan.  Her year of monthly habit resolutions in 2015 piqued her interests in how habits are created and best kept.

Join them weekly to explore how to create healthy habits that stick on the journey to becoming better humans!



Until next time,


Let’s get to work on improving your most important project.  That’s YOU!  Stay focused and get after it!

Thank you so much for listening.

Big Love,

Peggy and Jenny