Dear Rice Faculty and Staff,

We often think healthy living requires big changes, but much of our health is shaped by the habits we repeat every day. These patterns can feel automatic, but they’re learned through experience and repetition, which means they can also be redesigned.

The first step is noticing them. Greater awareness helps us recognize the routines shaping how we eat, move, rest and respond to stress. From there, small, intentional choices repeated over time can create meaningful change, often more sustainably than a dramatic overhaul. Take this quiz for fun to determine any “toxic habits” you may have!

Notice

Take a moment to reflect on the first hour of your workday.

• What do you do automatically and what captures your attention first?

• Which habits leave you feeling energized?

• Which ones leave you feeling depleted?

You don't have to change anything yet. Simply notice what you're already practicing. Awareness is often the first step toward meaningful change.

Pro Tip

Reduce friction for habits you want to build.

• Place your walking shoes by the door.
• Keep a water bottle on your desk and put healthy snacks where you'll see them first.
• Schedule time for recovery before your week fills up, whether that's an outreach activity, a MicroBoost Monday session or even a massage visit at the Recreation and Wellness Center.

Increase friction for habits you'd like to do less often.

• Move distracting apps off your phone's home screen.
• Keep treats out of immediate reach and out of your home fridge.
• Charge your phone in another room overnight and get an alarm clock.

Small changes to your environment can make healthy choices feel more automatic. For more Pro Tips, check out our free Employee Health and Well-Being Coaching!

Worth Exploring | The Science and Research of Habit Simplification

Tiny Habits by BJ Fogg provides a tactical framework for behavior modification that mirrors core behavioral science principles for consistency: reduce the complexity of the action to ensure it is repeatable.

Instead of depending on fleeting willpower or motivation, Fogg encourages beginning with manageable, low-friction steps that evolve into permanent patterns. Our physical surroundings play a role as well; when wellness options are prominent and simple to execute, they eventually transform into effortless rituals.

The primary lesson? Sustainable progress is less about exerting effort and more about architecting your surroundings so the healthy choice becomes the easy choice.

Try This Today: Use an Anchor

One of the easiest ways to build a new habit is to attach it to something you already do consistently. Your existing routine becomes the reminder.

Choose one healthy behavior you'd like to make easier this week. If it is movement, an example is:

• Schedule a five-minute walking break up and down your office hall.

• Lay out tomorrow's workout clothes.

Then complete this sentence:
After I __________________________, I will __________________________.

Examples:

• After I pour my morning coffee, I will place my water bottle on my desk.

• After I log off for the day, I will take three intentional breaths.

Don't try to change everything. Choose one small action that makes tomorrow just a little easier.

Around Rice

August Wellness Wednesday

Building a new habit doesn't have to happen alone. Wellness Wednesdays provide monthly opportunities to learn practical skills, connect with colleagues and stay engaged in your well-being throughout the year. 

Kick off the new semester with an early morning Inner Loop walk alongside President Reginald DesRoches and members of the Employee Health and Well-Being team. RSVP is encouraged!

• Date: Wednesday, Aug. 26, 2026

• Time: 8-8:45 a.m.

• Location: Gibbs Recreation and Wellness Center Courtyard

Owl Spotlight: Florence Lim

Florence has not only dedicated her thoughtfulness and expertise to the Owl-Liance leaders on campus, but has also recently helped lead a new initiative through our Social Connection & Play micro-community! Her enthusiasm, collaboration and commitment to building meaningful connections across campus continue to make a positive impact. Thank you, Florence, for all you do for Employee Health & Well-Being and the Rice community!

Stay well,

Employee Health & Well-Being Team