Habits And Wellbeing Practice Exam

Question 1 Habits And Wellbeing

What is decision minimalism?

Non-judgmental awareness of the present moment. A documented rise in chronic loneliness, especially post-pandemic. Persistent fatigue, declining performance, mood changes, sleep disruption. Reducing trivial decisions to preserve mental energy.

Question 2 Habits And Wellbeing

What is community's role?

Industrial fats linked to heart disease; largely banned/avoided. Time amplifies compound growth; early savings dominate. Belonging supports mental health and life satisfaction. Prioritizing sustainable habits over quick fixes.

Question 3 Habits And Wellbeing

What is the role of small wins?

Small repeated actions outperform sporadic intense effort. Consecutive days of completing a habit; powerful motivator. Early successes build momentum and reinforce belief. Intentional, purposeful use of digital tools.

Question 4 Habits And Wellbeing

What is added sugar's impact?

Reduces skin cancer and aging; SPF 30+ for prolonged sun. Bone health, immune function, mood; produced by sun exposure. Linked to obesity, diabetes, cardiovascular disease, dental decay. The figure originated from a marketing campaign; 7,000+ steps shows significant health benefits.

Question 5 Habits And Wellbeing

What is savoring?

Make it obvious, attractive, easy, satisfying. Fatty fish (salmon, sardines), walnuts, flaxseed, chia. Deliberately attending to enjoyable experiences. Roughly 90-minute focused blocks with breaks; ultradian rhythm.

Question 6 Habits And Wellbeing

What is "vitamin G"?

Dedicated time away to think, plan, or recover. Time in green spaces; associated with better mental health. An automatic behavior triggered by cues, repeated until ingrained. The Buddhist concept that all phenomena change.

Question 7 Habits And Wellbeing

What is the long-term view of well-being?

25-minute focused work blocks with 5-minute breaks. Health span and quality of life over years, not just immediate feelings. Break up sitting every 30-60 minutes; cumulative sitting >8h/day raises risk. Many benefits require sustained practice without immediate reward.

Question 8 Habits And Wellbeing

What is the 1% improvement principle?

Examining and shaping who you are over time. Improving 1% daily compounds to 37× over a year. A specific "I will do X at Y in Z" plan that increases follow-through. Pet ownership is associated with reduced stress and increased physical activity.

Question 9 Habits And Wellbeing

What is time-restricted eating?

Eating within a daily window (often 8-10 hours). Gradually increasing demand to drive adaptation. Linked to well-being regardless of skill. Regular review of experiences to extract lessons.

Question 10 Habits And Wellbeing

What is loneliness's impact?

Many benefits require sustained practice without immediate reward. Comparable to smoking 15 cigarettes a day for mortality risk. Chasing pleasure leads to diminishing returns over time. 25-minute focused work blocks with 5-minute breaks.

Question 11 Habits And Wellbeing

What is the Mediterranean diet?

A dietary pattern rich in vegetables, olive oil, fish, nuts, whole grains. Health is overall well-being; fitness is physical capacity. Brief cold (showers, plunges) may improve mood, focus, recovery; evidence emerging. Small repeated actions outperform sporadic intense effort.

Question 12 Habits And Wellbeing

What is the difference between health and fitness?

A subtle prompt influencing decisions without restricting options. Japanese concept of "reason for being" — intersection of love, skill, need, value. Japanese practice of immersing in forest atmosphere. Health is overall well-being; fitness is physical capacity.

Question 13 Habits And Wellbeing

What is the fight-or-flight response?

Finding fulfillment and balance in work life. Reduces productivity, increases errors, hurts memory. Memory consolidation happens primarily during sleep, especially REM and deep sleep. Sympathetic nervous system activation under perceived threat.

Question 14 Habits And Wellbeing

What is HIIT?

Combination of breathwork, cold exposure, mindset. Make it obvious, attractive, easy, satisfying. High-Intensity Interval Training — short bursts with recovery; time-efficient. Casual relationships provide novelty, opportunities, and well-being.

Question 15 Habits And Wellbeing

What is a streak?

Aligning daily choices with values. Consecutive days of completing a habit; powerful motivator. Cycling between eating and fasting windows (e.g., 16:8). Practices supporting consistent, quality sleep.

Question 16 Habits And Wellbeing

What is the importance of laughter and play?

Light moments support resilience and connection. Cardiovascular health, mood, cognitive function, longevity. Not approval, but acknowledging reality as a starting point for change. Procrastination, anxiety, and missed opportunities.

Question 17 Habits And Wellbeing

What is choice architecture?

Passive range of motion at a joint. Repeated values-aligned behavior across situations. Heart Rate Variability — a marker of autonomic flexibility. Designing the way choices are presented to influence outcomes.

Question 18 Habits And Wellbeing

What is the recommended limit on sedentary time?

Break up sitting every 30-60 minutes; cumulative sitting >8h/day raises risk. Improving 1% daily compounds to 37× over a year. Non-judgmental awareness of the present moment. Approaching feared situations in steps to reduce avoidance.

Question 19 Habits And Wellbeing

What is herd immunity?

Two inhales followed by long exhale; rapidly reduces stress. Writing about experiences for reflection and emotional regulation. When enough people are immune that disease spread is limited. Pet ownership is associated with reduced stress and increased physical activity.

Question 20 Habits And Wellbeing

What is mindful eating?

Roughly 90-minute focused blocks with breaks; ultradian rhythm. Consecutive days of completing a habit; powerful motivator. Eating with full attention to sensations and signals. Cleaning up files, subscriptions, and apps for focus.

Question 21 Habits And Wellbeing

What is the role of stress in health?

Chronic stress increases risk of many diseases. Break up sitting every 30-60 minutes; cumulative sitting >8h/day raises risk. High-Intensity Interval Training — short bursts with recovery; time-efficient. A small action that opens the door to a larger habit.

Question 22 Habits And Wellbeing

What is wonder as a habit?

Reduces skin cancer and aging; SPF 30+ for prolonged sun. Cultivating awe in daily experiences. Linked to obesity, diabetes, cardiovascular disease, dental decay. A hormone signaling darkness/night to the body.

Question 23 Habits And Wellbeing

What is the KonMari method?

Cycling between eating and fasting windows (e.g., 16:8). Repeated values-aligned behavior across situations. Fatty fish (salmon, sardines), walnuts, flaxseed, chia. Marie Kondo's approach of keeping only items that "spark joy."

Question 24 Habits And Wellbeing

What are documented benefits of meditation?

Reduced stress, improved focus, lower blood pressure, emotional regulation. Bone health, immune function, mood; produced by sun exposure. Air, water, noise pollution all affect health. Focusing on one task at a time; supports flow and quality.

Question 25 Habits And Wellbeing

What is a nudge (Thaler)?

Slow-wave sleep critical for physical recovery and immune function. A subtle prompt influencing decisions without restricting options. Fatty fish (salmon, sardines), walnuts, flaxseed, chia. Periodic disconnection from digital devices.

Question 26 Habits And Wellbeing

What is mindfulness?

Finding fulfillment and balance in work life. Writing about experiences for reflection and emotional regulation. Chasing pleasure leads to diminishing returns over time. Non-judgmental awareness of the present moment.

Question 27 Habits And Wellbeing

What is the rest-and-digest response?

Practices that maintain physical, emotional, and mental health. Parasympathetic nervous system activation supporting recovery. Persistent fatigue, declining performance, mood changes, sleep disruption. Industrial fats linked to heart disease; largely banned/avoided.

Question 28 Habits And Wellbeing

What is the difference between motivation and discipline?

Connection, purpose, optimism, self-compassion, problem-solving. A measure of how quickly a food raises blood sugar. Aesthetic experience nourishes well-being. Motivation is fleeting; discipline is consistent action regardless.

Question 29 Habits And Wellbeing

What is "good enough" thinking?

Accepting acceptable outcomes when they meet needs. Allowing experience without struggle, not approval. Main nerve of parasympathetic system; influences mood and recovery. Reduced quality of decisions after many in a short time.

Question 30 Habits And Wellbeing

What is the value of solitude?

Ability to stay present and act on values despite difficult thoughts. Casual relationships provide novelty, opportunities, and well-being. Recovery, reflection, creativity. Behavior changes when you know you're being observed.

Question 31 Habits And Wellbeing

What is the habit loop?

Cue → craving → response → reward (Charles Duhigg). Bone health, immune function, mood; produced by sun exposure. Not approval, but acknowledging reality as a starting point for change. Improving 1% daily compounds to 37× over a year.

Question 32 Habits And Wellbeing

What is cortisol?

Combination of breathwork, cold exposure, mindset. Main nerve of parasympathetic system; influences mood and recovery. Elevated blood sugar that isn't yet diabetes; reversible. A stress hormone with widespread effects on metabolism, immunity, sleep.

Question 33 Habits And Wellbeing

What is environment design?

Memory consolidation happens primarily during sleep, especially REM and deep sleep. Cleaning up files, subscriptions, and apps for focus. Shaping surroundings to make good habits easy and bad ones hard. Aligning daily choices with values.

Question 34 Habits And Wellbeing

What is the hedonic treadmill?

Tracking behavior increases awareness and change. Every 20 minutes, look at something 20 feet away for 20 seconds (eye health). ~0.8 g/kg minimum; 1.2-2.0 g/kg for active or aging adults (research-based). Chasing pleasure leads to diminishing returns over time.

Question 35 Habits And Wellbeing

What is impermanence?

Welcoming others into your space; fosters connection. The Buddhist concept that all phenomena change. Anti-inflammatory; supports brain and heart health (EPA, DHA). Simple carbs digest quickly; complex carbs (whole grains, legumes) digest slowly.

Question 36 Habits And Wellbeing

What is intuitive eating?

Listening to internal hunger/fullness cues rather than rules. Weight-bearing exercise, calcium, vitamin D, protein, sleep. Health is overall well-being; fitness is physical capacity. Chronic stress increases risk of many diseases.

Question 37 Habits And Wellbeing

What is a personal retreat?

Dedicated time away to think, plan, or recover. Time amplifies compound growth; early savings dominate. Less than 10% of daily calories; ideally below 5%. Nine common lifestyle traits from Blue Zones research.

Question 38 Habits And Wellbeing

What are trans fats?

Time amplifies compound growth; early savings dominate. Small consistent actions producing large results over time. Active range of motion; valuable for joint health. Industrial fats linked to heart disease; largely banned/avoided.

Question 39 Habits And Wellbeing

What is values-based action?

Not approval, but acknowledging reality as a starting point for change. Eating with full attention to sensations and signals. Behavior aligned with what matters most to you. Reduces skin cancer and aging; SPF 30+ for prolonged sun.

Question 40 Habits And Wellbeing

What is the value of role models?

Examples of who one aspires to become. Environments where you can be authentic without fear. Early detection of issues; vaccinations; preventive care. 150 minutes moderate or 75 minutes vigorous per week, plus strength training 2× weekly (WHO).

Question 41 Habits And Wellbeing

What is the practice of reflection?

Environments where you can be authentic without fear. Regular review of experiences to extract lessons. Missing once is fine; missing twice starts a new habit of skipping. Incorporating nature into built environments.

Question 42 Habits And Wellbeing

What is acceptance (psychological)?

Reduces isolation and accelerates problem-solving. Brief cold (showers, plunges) may improve mood, focus, recovery; evidence emerging. A sense of purpose predicts well-being and resilience. Allowing experience without struggle, not approval.

Question 43 Habits And Wellbeing

What is resistance training?

Exercise using resistance (weights, bands) to build strength. Break up sitting every 30-60 minutes; cumulative sitting >8h/day raises risk. Allowing experience without struggle, not approval. Suppresses melatonin and disrupts sleep when used in evening.

Question 44 Habits And Wellbeing

What is the importance of acceptance?

Behavior changes when you know you're being observed. Brief cold (showers, plunges) may improve mood, focus, recovery; evidence emerging. Not approval, but acknowledging reality as a starting point for change. Removing excess possessions to reduce overwhelm.

Question 45 Habits And Wellbeing

What is the "one in, one out" rule?

Cue → craving → response → reward (Charles Duhigg). Removing an item when adding a new one to prevent accumulation. A dietary pattern rich in vegetables, olive oil, fish, nuts, whole grains. Cultivating awe in daily experiences.

Question 46 Habits And Wellbeing

What is self-monitoring?

Prioritizing sustainable habits over quick fixes. Two inhales followed by long exhale; rapidly reduces stress. Tracking behavior increases awareness and change. Clear goals, immediate feedback, challenge matched to skill, deep concentration.

Question 47 Habits And Wellbeing

What is digital decluttering?

Residual focus on a previous task that impairs current work. Cleaning up files, subscriptions, and apps for focus. High-Intensity Interval Training — short bursts with recovery; time-efficient. Non-judgmental awareness of the present moment.

Question 48 Habits And Wellbeing

What is the role of an evening routine?

Time in green spaces; associated with better mental health. 7-9 hours per night. ~90-minute cycles of alertness throughout the day. Wind-down practices improve sleep and recovery.

Question 49 Habits And Wellbeing

What is the difference between simple and complex carbs?

Restore attention, improve creativity, reduce stress. Rapid Eye Movement sleep, important for memory and emotional processing. Recovery, reflection, creativity. Simple carbs digest quickly; complex carbs (whole grains, legumes) digest slowly.

Question 50 Habits And Wellbeing

What is osteopenia?

Accepting acceptable outcomes when they meet needs. Behavior changes when you know you're being observed. Reduced bone density, a precursor to osteoporosis. Wind-down practices improve sleep and recovery.