Title: Habits And Wellbeing — LearnCoachAssist

Q: What is a habit?
A: An automatic behavior triggered by cues, repeated until ingrained.

Q: What are the four laws of behavior change (James Clear)?
A: Make it obvious, attractive, easy, satisfying.

Q: What is the habit loop?
A: Cue → craving → response → reward (Charles Duhigg).

Q: What is keystone habit?
A: A small habit that triggers a chain of positive changes.

Q: What is habit stacking?
A: Pairing a new habit with an existing one as a cue.

Q: What is the 2-minute rule?
A: Make new habits take 2 minutes or less to start.

Q: What is environment design?
A: Shaping surroundings to make good habits easy and bad ones hard.

Q: What is implementation intention?
A: A specific "I will do X at Y in Z" plan that increases follow-through.

Q: What is the difference between motivation and discipline?
A: Motivation is fleeting; discipline is consistent action regardless.

Q: What is identity-based habit change?
A: Becoming someone who does the habit, not just doing it.

Q: What is the role of small wins?
A: Early successes build momentum and reinforce belief.

Q: What is the compound effect?
A: Small consistent actions producing large results over time.

Q: What is the 1% improvement principle?
A: Improving 1% daily compounds to 37× over a year.

Q: What is friction (behavioral)?
A: Effort required to start a behavior; lower friction increases adoption.

Q: What is temptation bundling?
A: Pairing a "want to" with a "have to" task.

Q: What is the Hawthorne effect?
A: Behavior changes when you know you're being observed.

Q: What is self-monitoring?
A: Tracking behavior increases awareness and change.

Q: What is a streak?
A: Consecutive days of completing a habit; powerful motivator.

Q: What is the never-miss-twice rule?
A: Missing once is fine; missing twice starts a new habit of skipping.

Q: What is the gateway habit?
A: A small action that opens the door to a larger habit.

Q: What is the placebo of activity?
A: Confusing motion with progress.

Q: What is decision fatigue?
A: Reduced quality of decisions after many in a short time.

Q: What is choice architecture?
A: Designing the way choices are presented to influence outcomes.

Q: What is a nudge (Thaler)?
A: A subtle prompt influencing decisions without restricting options.

Q: What is the default effect?
A: People tend to stick with default options.

Q: What is mindfulness?
A: Non-judgmental awareness of the present moment.

Q: What is meditation?
A: A practice training attention and awareness.

Q: What are common meditation techniques?
A: Focused attention, open monitoring, loving-kindness, body scan.

Q: What is the breath awareness practice?
A: Anchoring attention on the breath to train present-moment focus.

Q: What are documented benefits of meditation?
A: Reduced stress, improved focus, lower blood pressure, emotional regulation.

Q: What is the difference between meditation and relaxation?
A: Meditation is attention training; relaxation is recovery.

Q: What is sleep hygiene?
A: Practices supporting consistent, quality sleep.

Q: What are key sleep hygiene practices?
A: Regular schedule, dark cool room, limit screens before bed, limit caffeine after midday.

Q: How much sleep do most adults need?
A: 7-9 hours per night.

Q: What is REM sleep?
A: Rapid Eye Movement sleep, important for memory and emotional processing.

Q: What is deep sleep?
A: Slow-wave sleep critical for physical recovery and immune function.

Q: What is the circadian rhythm?
A: The body's ~24-hour internal clock.

Q: What is sleep debt?
A: Cumulative lack of sleep; partially recoverable on weekends.

Q: What is the impact of blue light?
A: Suppresses melatonin and disrupts sleep when used in evening.

Q: What is the role of morning sunlight?
A: Sets circadian rhythm; aim for 10-20 minutes shortly after waking.

Q: What is exercise's effect on sleep?
A: Regular exercise improves sleep quality; avoid intense workouts late evening.

Q: What is melatonin?
A: A hormone signaling darkness/night to the body.

Q: What is the recommended physical activity?
A: 150 minutes moderate or 75 minutes vigorous per week, plus strength training 2× weekly (WHO).

Q: What is NEAT?
A: Non-Exercise Activity Thermogenesis — calories burned in daily movement.

Q: What are the benefits of walking?
A: Cardiovascular health, mood, cognitive function, longevity.

Q: What is the 10,000 steps myth?
A: The figure originated from a marketing campaign; 7,000+ steps shows significant health benefits.

Q: What is HIIT?
A: High-Intensity Interval Training — short bursts with recovery; time-efficient.

Q: What is Zone 2 cardio?
A: Moderate aerobic exercise (60-70% max HR) for fat oxidation and base fitness.

Q: What is resistance training?
A: Exercise using resistance (weights, bands) to build strength.

Q: What is progressive overload?
A: Gradually increasing demand to drive adaptation.

Q: What is the role of strength training in aging?
A: Counters sarcopenia (muscle loss), supports independence.

Q: What is sarcopenia?
A: Age-related loss of muscle mass and function.

Q: What is osteopenia?
A: Reduced bone density, a precursor to osteoporosis.

Q: What is osteoporosis?
A: A bone disease where bones become weak and brittle.

Q: What is bone density supported by?
A: Weight-bearing exercise, calcium, vitamin D, protein, sleep.

Q: What is the protein recommendation for adults?
A: ~0.8 g/kg minimum; 1.2-2.0 g/kg for active or aging adults (research-based).

Q: What are complete proteins?
A: Proteins containing all essential amino acids (meat, eggs, dairy, soy, quinoa).

Q: What is the difference between simple and complex carbs?
A: Simple carbs digest quickly; complex carbs (whole grains, legumes) digest slowly.

Q: What is the glycemic index?
A: A measure of how quickly a food raises blood sugar.

Q: What is fiber's role?
A: Supports digestion, blood sugar control, satiety, gut microbiome.

Q: What is the gut microbiome?
A: The community of microbes in the digestive tract influencing health.

Q: What are foods supporting microbiome diversity?
A: Vegetables, fruits, legumes, fermented foods, whole grains.

Q: What are probiotics?
A: Live microorganisms (in yogurt, kefir, kimchi) supporting gut health.

Q: What are prebiotics?
A: Fibers that feed beneficial gut bacteria (onions, garlic, oats).

Q: What is the Mediterranean diet?
A: A dietary pattern rich in vegetables, olive oil, fish, nuts, whole grains.

Q: What are documented benefits of the Mediterranean diet?
A: Reduced cardiovascular disease, dementia, all-cause mortality.

Q: What is intermittent fasting?
A: Cycling between eating and fasting windows (e.g., 16:8).

Q: What is time-restricted eating?
A: Eating within a daily window (often 8-10 hours).

Q: What is hydration's role?
A: Supports cognition, energy, joint health, kidney function.

Q: How much water should adults drink?
A: Roughly 2-3 liters daily, more with exercise and heat; thirst is a reasonable guide.

Q: What is the role of vitamin D?
A: Bone health, immune function, mood; produced by sun exposure.

Q: What is the role of omega-3?
A: Anti-inflammatory; supports brain and heart health (EPA, DHA).

Q: What are sources of omega-3?
A: Fatty fish (salmon, sardines), walnuts, flaxseed, chia.

Q: What is added sugar's impact?
A: Linked to obesity, diabetes, cardiovascular disease, dental decay.

Q: What is the WHO recommendation for added sugar?
A: Less than 10% of daily calories; ideally below 5%.

Q: What is the difference between saturated and unsaturated fats?
A: Saturated fats are typically solid (butter); unsaturated are liquid (olive oil); both have roles.

Q: What are trans fats?
A: Industrial fats linked to heart disease; largely banned/avoided.

Q: What is the role of stress in health?
A: Chronic stress increases risk of many diseases.

Q: What is cortisol?
A: A stress hormone with widespread effects on metabolism, immunity, sleep.

Q: What is the fight-or-flight response?
A: Sympathetic nervous system activation under perceived threat.

Q: What is the rest-and-digest response?
A: Parasympathetic nervous system activation supporting recovery.

Q: What is HRV?
A: Heart Rate Variability — a marker of autonomic flexibility.

Q: What is the vagus nerve?
A: Main nerve of parasympathetic system; influences mood and recovery.

Q: What is box breathing?
A: Equal-count breathing (4-4-4-4) for calm and focus.

Q: What is physiological sigh?
A: Two inhales followed by long exhale; rapidly reduces stress.

Q: What is the relaxation response?
A: A counter to fight-or-flight, evoked by practices like meditation.

Q: What is journaling?
A: Writing about experiences for reflection and emotional regulation.

Q: What is expressive writing?
A: Writing freely about emotions for stress relief and insight (Pennebaker research).

Q: What is gratitude journaling?
A: Listing things you're grateful for; linked to mood improvement.

Q: What is the role of social connection?
A: Strong relationships are predictive of longevity and well-being.

Q: What is loneliness's impact?
A: Comparable to smoking 15 cigarettes a day for mortality risk.

Q: What is the Harvard Study of Adult Development?
A: The longest-running study on adult life; found relationships predict happiness.

Q: What is the difference between joy and pleasure?
A: Pleasure is sensory and brief; joy is deeper and often relational.

Q: What is hedonic adaptation?
A: The tendency to return to baseline happiness after positive or negative events.

Q: What is the hedonic treadmill?
A: Chasing pleasure leads to diminishing returns over time.

Q: What is flow (Csikszentmihalyi)?
A: A state of full absorption in a challenging activity matched to skill.

Q: What are conditions for flow?
A: Clear goals, immediate feedback, challenge matched to skill, deep concentration.

Q: What is the role of meaning?
A: A sense of purpose predicts well-being and resilience.

Q: What is ikigai?
A: Japanese concept of "reason for being" — intersection of love, skill, need, value.

Q: What are Blue Zones?
A: Regions with high concentrations of centenarians (Okinawa, Sardinia, etc.).

Q: What are common Blue Zone habits?
A: Plant-rich diet, daily movement, strong community, purpose, moderate alcohol.

Q: What is the Power 9?
A: Nine common lifestyle traits from Blue Zones research.

Q: What is the role of moderate alcohol?
A: Studies are mixed; recent research suggests less is better, including zero.

Q: What is the impact of smoking?
A: Leading preventable cause of death; smoking reduces lifespan ~10 years.

Q: What is the leading cause of preventable death globally?
A: Tobacco use, followed by hypertension and dietary risks.

Q: What is metabolic syndrome?
A: A cluster (abdominal obesity, high BP, dyslipidemia, insulin resistance) increasing disease risk.

Q: What is insulin resistance?
A: Reduced cellular response to insulin; precursor to type 2 diabetes.

Q: What is type 2 diabetes?
A: A condition of chronic high blood sugar, largely lifestyle-influenced.

Q: What is prediabetes?
A: Elevated blood sugar that isn't yet diabetes; reversible.

Q: What is the recommended limit on sedentary time?
A: Break up sitting every 30-60 minutes; cumulative sitting >8h/day raises risk.

Q: What is "sitting is the new smoking"?
A: A claim that sedentary lifestyle is highly harmful; somewhat overstated but excess sitting is risky.

Q: What is the optimal balance of work and rest?
A: Roughly 90-minute focused blocks with breaks; ultradian rhythm.

Q: What is the ultradian rhythm?
A: ~90-minute cycles of alertness throughout the day.

Q: What is sleep's role in memory?
A: Memory consolidation happens primarily during sleep, especially REM and deep sleep.

Q: What is the role of routines?
A: Predictability reduces decision load and supports habits.

Q: What is morning routine's benefit?
A: Setting a deliberate start increases agency and focus for the day.

Q: What is the role of an evening routine?
A: Wind-down practices improve sleep and recovery.

Q: What is digital minimalism?
A: Intentional, purposeful use of digital tools.

Q: What is dopamine fasting?
A: Reducing high-stimulation activities to reset baseline pleasure response (concept is loose).

Q: What is the cost of multitasking?
A: Reduces productivity, increases errors, hurts memory.

Q: What is single-tasking?
A: Focusing on one task at a time; supports flow and quality.

Q: What is the Pomodoro technique?
A: 25-minute focused work blocks with 5-minute breaks.

Q: What is deep work (Newport)?
A: Distraction-free concentration on cognitively demanding tasks.

Q: What is shallow work?
A: Easy tasks (email, admin) done while distracted.

Q: What is attention residue?
A: Residual focus on a previous task that impairs current work.

Q: What is the role of breaks?
A: Restore attention, improve creativity, reduce stress.

Q: What is the 20-20-20 rule?
A: Every 20 minutes, look at something 20 feet away for 20 seconds (eye health).

Q: What is screen time impact?
A: Excessive use linked to sleep, mood, and posture issues.

Q: What is the importance of nature exposure?
A: Reduces stress, improves mood and cognitive function.

Q: What is forest bathing (shinrin-yoku)?
A: Japanese practice of immersing in forest atmosphere.

Q: What is grounding (earthing)?
A: Direct skin contact with ground; modest evidence for benefits.

Q: What is "vitamin G"?
A: Time in green spaces; associated with better mental health.

Q: What is biophilic design?
A: Incorporating nature into built environments.

Q: What is the role of pets?
A: Pet ownership is associated with reduced stress and increased physical activity.

Q: What is the importance of laughter?
A: Reduces stress hormones, supports immune function, builds connection.

Q: What is the importance of play in adulthood?
A: Sparks creativity, reduces stress, supports mental flexibility.

Q: What is creative expression's role?
A: Linked to well-being regardless of skill.

Q: What is volunteering's effect on well-being?
A: Associated with lower mortality, less depression, more meaning.

Q: What is the role of generosity?
A: Giving (time, money, attention) increases happiness.

Q: What is hedonic vs eudaimonic well-being?
A: Hedonic is pleasure/comfort; eudaimonic is meaning/purpose.

Q: What is psychological flexibility?
A: Ability to stay present and act on values despite difficult thoughts.

Q: What is acceptance (psychological)?
A: Allowing experience without struggle, not approval.

Q: What is values-based action?
A: Behavior aligned with what matters most to you.

Q: What is committed action?
A: Repeated values-aligned behavior across situations.

Q: What is the difference between fear and danger?
A: Fear is a sensation; danger is a fact; not all fear maps to real danger.

Q: What is exposure (gradual)?
A: Approaching feared situations in steps to reduce avoidance.

Q: What is the role of cold exposure?
A: Brief cold (showers, plunges) may improve mood, focus, recovery; evidence emerging.

Q: What is the role of heat exposure?
A: Sauna use linked to cardiovascular benefits.

Q: What is the wim hof method?
A: Combination of breathwork, cold exposure, mindset.

Q: What is the importance of posture?
A: Affects breathing, mood, comfort, presence.

Q: What are signs of overtraining?
A: Persistent fatigue, declining performance, mood changes, sleep disruption.

Q: What is active recovery?
A: Light movement that supports healing after intense exercise.

Q: What is the role of stretching?
A: Maintains range of motion; less effective for injury prevention than once thought.

Q: What is mobility?
A: Active range of motion; valuable for joint health.

Q: What is flexibility?
A: Passive range of motion at a joint.

Q: What is the difference between health and fitness?
A: Health is overall well-being; fitness is physical capacity.

Q: What is the importance of regular checkups?
A: Early detection of issues; vaccinations; preventive care.

Q: What are key adult screenings?
A: Blood pressure, cholesterol, glucose, cancer screenings appropriate to age/sex.

Q: What is health span?
A: Years lived in good health, vs lifespan (years lived).

Q: What are pillars of longevity?
A: Diet, exercise, sleep, social connection, stress management, purpose, regular care.

Q: What is the importance of vaccinations?
A: Prevent serious disease and protect community via herd immunity.

Q: What is herd immunity?
A: When enough people are immune that disease spread is limited.

Q: What is the role of sun protection?
A: Reduces skin cancer and aging; SPF 30+ for prolonged sun.

Q: What is the impact of pollution?
A: Air, water, noise pollution all affect health.

Q: What is environmental wellness?
A: Living in environments that support well-being.

Q: What is occupational wellness?
A: Finding fulfillment and balance in work life.

Q: What is financial wellness?
A: Health of one's economic situation and habits.

Q: What is the role of an emergency fund?
A: 3-6 months of expenses saved; reduces financial stress.

Q: What is the 50/30/20 rule?
A: 50% needs, 30% wants, 20% savings/debt — a budgeting heuristic.

Q: What is compound interest?
A: Earning interest on previously accumulated interest; basis of wealth-building.

Q: What is the importance of starting early (investing)?
A: Time amplifies compound growth; early savings dominate.

Q: What is dollar-cost averaging?
A: Investing fixed amounts on a schedule regardless of price.

Q: What is lifestyle inflation?
A: Spending rising with income, undermining savings.

Q: What is intentional living?
A: Aligning daily choices with values.

Q: What is decluttering?
A: Removing excess possessions to reduce overwhelm.

Q: What is minimalism (lifestyle)?
A: Intentionally focusing on what matters by reducing the rest.

Q: What is the KonMari method?
A: Marie Kondo's approach of keeping only items that "spark joy."

Q: What is digital decluttering?
A: Cleaning up files, subscriptions, and apps for focus.

Q: What is the role of saying no?
A: Protects time, energy, and alignment with priorities.

Q: What is decision minimalism?
A: Reducing trivial decisions to preserve mental energy.

Q: What is the importance of laughter and play?
A: Light moments support resilience and connection.

Q: What is hospitality as practice?
A: Welcoming others into your space; fosters connection.

Q: What is the role of rituals?
A: Marking time and transitions; supports meaning.

Q: What is gratitude practice?
A: Regular acknowledgment of things to be thankful for.

Q: What is savoring?
A: Deliberately attending to enjoyable experiences.

Q: What are micro-pleasures?
A: Small everyday delights worth noticing.

Q: What is positive reframing?
A: Choosing a more constructive interpretation of events.

Q: What is the difference between optimism and toxic positivity?
A: Optimism acknowledges hardship; toxic positivity dismisses it.

Q: What is psychological resilience?
A: The ability to recover from setbacks.

Q: What are sources of resilience?
A: Connection, purpose, optimism, self-compassion, problem-solving.

Q: What is post-traumatic growth?
A: Positive change after struggling with adversity.

Q: What is the importance of acceptance?
A: Not approval, but acknowledging reality as a starting point for change.

Q: What is the wisdom of "this too shall pass"?
A: A reminder that both pain and pleasure are transient.

Q: What is impermanence?
A: The Buddhist concept that all phenomena change.

Q: What is mindful eating?
A: Eating with full attention to sensations and signals.

Q: What is satiety?
A: The feeling of being full; takes time to register.

Q: What is the role of meal timing?
A: Affects hunger, energy, sleep, and metabolic health.

Q: What is the role of breakfast?
A: Important for many but not universally required; quality matters more than timing.

Q: What is intuitive eating?
A: Listening to internal hunger/fullness cues rather than rules.

Q: What is mindful spending?
A: Spending in alignment with values rather than impulse.

Q: What is the "one in, one out" rule?
A: Removing an item when adding a new one to prevent accumulation.

Q: What is the role of routines for energy?
A: Predictable patterns reduce decision fatigue and protect rest.

Q: What is the cost of perfectionism?
A: Procrastination, anxiety, and missed opportunities.

Q: What is "good enough" thinking?
A: Accepting acceptable outcomes when they meet needs.

Q: What is the Pareto principle (life)?
A: 80% of results often come from 20% of effort.

Q: What is the importance of consistency?
A: Small repeated actions outperform sporadic intense effort.

Q: What is the long game?
A: Prioritizing sustainable habits over quick fixes.

Q: What is the role of patience?
A: Many benefits require sustained practice without immediate reward.

Q: What is the difference between motivation and momentum?
A: Motivation starts; momentum sustains via small ongoing wins.

Q: What is self-care?
A: Practices that maintain physical, emotional, and mental health.

Q: What is the difference between rest and recovery?
A: Rest is the absence of activity; recovery is restoration.

Q: What is psychological safety in life?
A: Environments where you can be authentic without fear.

Q: What is the role of boundaries?
A: Protect time, energy, and well-being.

Q: What is the practice of unplugging?
A: Periodic disconnection from digital devices.

Q: What is the Sabbath principle?
A: Regular time for rest and reflection (origin in religious traditions).

Q: What is the value of solitude?
A: Recovery, reflection, creativity.

Q: What is community's role?
A: Belonging supports mental health and life satisfaction.

Q: What is the importance of asking for help?
A: Reduces isolation and accelerates problem-solving.

Q: What is "you become like the five people you spend most time with"?
A: A reminder of the influence of social circle.

Q: What is intentional friendship?
A: Investing time and care in chosen relationships.

Q: What is the loneliness epidemic?
A: A documented rise in chronic loneliness, especially post-pandemic.

Q: What is the importance of weak ties?
A: Casual relationships provide novelty, opportunities, and well-being.

Q: What is the value of role models?
A: Examples of who one aspires to become.

Q: What is the wisdom of elders?
A: Long-perspective insights often missing from short-term culture.

Q: What is the importance of self-knowledge?
A: Better decisions follow from understanding one's own patterns.

Q: What is identity work?
A: Examining and shaping who you are over time.

Q: What is the practice of reflection?
A: Regular review of experiences to extract lessons.

Q: What is a personal retreat?
A: Dedicated time away to think, plan, or recover.

Q: What is the role of nature?
A: Restorative and grounding effects on mind and body.

Q: What is the importance of beauty?
A: Aesthetic experience nourishes well-being.

Q: What is wonder as a habit?
A: Cultivating awe in daily experiences.

Q: What is awe's effect?
A: Reduced self-focus and increased prosocial behavior.

Q: What is the long-term view of well-being?
A: Health span and quality of life over years, not just immediate feelings.

Q: What is the takeaway of lifestyle research?
A: Most chronic disease and well-being is driven by daily choices over years.