Dr. Karan Rajan

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2,601 appearances 14 recordings 1 series first heard May 2026 last heard 7 Sep

Dr. Karan Rajan’s voice in public audio — every appearance, attributed to the second.

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Recordings per month over the last 12 months — 14 in all, peaking in Jun 2026 with 5.

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Dr Karan Explores · The Habit Expert: You Need To Find Your “Keystone” Habits · 27 Jul 2026 podcast

getting most of the benefits that you'd get from ten thousand.

So not to say that ten thousand isn't better than seven or eight, it is cause it's more more walking, more exercise.

But in terms of beating yourself up because you didn't hit ten thousand, actually, if you wanna sit a more realistic target, seven thousand is not a bad place to start.

Same with fiber intake.

You know, if you don't hit thirty grams a day target,

Sure, that's not ideal, but even an extra five or ten beyond what you are doing is still gonna have some meaningful benefits.

So I guess it's that the antidote to the setback effect would be, you know, just getting that psychological win from just doing something.

People often say online that you need twenty-one days of consistency to do that, but that seems like a pretty arbitrary number.

Is there any truth or merit?

Yeah, I I think putting numbers on how long it's gonna take to form just seems, you know, a bit fluffy just because there are so many different habits.

It depends on the exposure, uh, the individual, the you know, their own d you know, degree of willpower and how they're sort of wide in their brain.

Uh, you know, the dose or what kind of habit it is.

I mean, you know, quitting smoking versus starting a gym routine are two wildly different things and are dictated.

By different environments as well.

So yeah, I think that's probably true.

I mean, it it's so variable.

But also on the point of if you've got a habit or you're starting to form that habit after a few weeks, what's the best way to maintain it beyond just reinforcing it by doing it?

Because for example,

If I'm going to the gym every single day, but I know that I'm in the early phases of building this gym habit and I've done it really well for a month, every day for a month.

But I know that I've got a three week holiday coming up and I'm probably not gonna go to the gym for the three weeks.

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