A 2009 study at University College London followed 96 people who each tried to build ONE simple new habit — drinking a glass of water in the morning, doing 50 sit-ups before dinner, taking a fifteen-minute walk after lunch. Every day, the participants recorded how automatic the new behaviour felt. On average, it took 66 days — not the popular '21 days' figure — for the action to feel truly automatic. But the range between individuals was huge: some got used to their new habit in as little as 18 days; for others it took 254. The lead researcher, Dr Phillippa Lally, said that missing the occasional day made no meaningful difference. What did matter was starting simple and repeating the action in the same context.
Unit 6 · Workbook
6A. Old habits — Workbook
Extra practice for home study · with answer keys
How to use this workbook
- Try each exercise on paper first — don't peek!
- Tap Show answer on a single item, or use the big button above to reveal everything.
- Re-do anything you got wrong the next day.
1. Vocabulary — routine verbs
Choose the phrasal verb or expression that fits best.
It's Saturday — I'm going to properly ___.
After a long day I just want to ___ on the sofa.
I finally managed to ___ my sugar habit.
I'm trying to ___ my caffeine intake, not forgo it completely.
I don't miss the two-hour ___ at all.
By eleven I've usually ___ out on the sofa.
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2. Vocabulary — daily-routine gap-fill
Complete each sentence with ONE expression from the box.
Word bank — drag or tap, then tap a gap
- I always drop the alarm at least twice before actually getting up.
- On Sundays I drop — post office, bank, supermarket, done.
- After work, a warm shower and one podcast is how I drop .
- I usually drop chocolate around 3 p.m. — total autopilot.
- Give me five minutes — I'm just going to drop from the shop next door.
- I need at least an hour to drop before bed.
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2b. Vocabulary — discursive writing
Write 120–180 words: 'Modern life has made it increasingly difficult to maintain healthy daily routines. Discuss the challenges of shaking off bad habits in an era of constant distraction.'
Check your writing
- Use target lexis from the routine and habit sections
- Use varied C1-level grammar (e.g. inversion, conditionals)
- Ensure logical cohesion and smooth transitions
- Maintain a formal or semi-formal academic register
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3. Grammar — used to / be used to / get used to
Choose the correct form.
When I was ten, I ___ ballet on Saturdays.
It took me a month, but now I ___ working from home.
She's just moved to Norway — she's slowly ___ the dark winters.
___ you ___ smoke?
I ___ speaking in public — I do it every week.
Every summer we ___ visit our grandparents by the sea.
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4. Grammar — put the verb in the correct form
Complete each sentence with the correct form of the verb in brackets.
I (not / like) ___ coffee, but now I love it.
It took her a while but she (get) ___ the noise in the flat.
Don't worry — you (get) ___ the new software in a week.
My grandad (tell) ___ us a story every single night.
I (be) ___ working with tight deadlines. I love the pressure.
Where you ___ (live) as a child?
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5. Grammar — put the words in order
Rearrange the words to form a correct sentence.
used / to / a / I / lot / read / when / a / kid / I / was
getting / to / I'm / up / early / used
you'll / worry / to / it / get / don't / used
didn't / to / I / vegetables / use / like
traffic / used / she / to / isn't / the
am / I / driving / to / not / on / used / the / right
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6. Grammar — spot & fix the mistake
Each sentence has ONE mistake. Rewrite it correctly.
I am used to get up at six.
Did you used to smoke?
I use to play the piano.
It's taking me time to used to the new city.
She isn't use to speak in public.
When I lived there I would love the food.
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7. Reading — true / false / not given
Read the short text and mark each statement T, F or NG.
- The study was carried out at Cambridge.T / F / NG
- It followed fewer than 100 volunteers.T / F / NG
- Everyone in the study was under 30.T / F / NG
- The average time to form a habit was 21 days.T / F / NG
- Some people got used to their new habit in about 18 days.T / F / NG
- According to Dr Lally, missing a single day ruins the whole process.T / F / NG
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8. Writing — guided task
Write 80–100 words: 'A day in my life five years ago vs. today.' Use at least 3 'used to', 1 'be used to', 1 'get used to' and 2 routine verbs from the unit.
Check your writing
- 80–100 words
- 3+ 'used to' constructions (past habits)
- 1 'be used to' (present familiarity)
- 1 'get used to' (still adjusting)
- 2 routine verbs from section 4
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9. Listening — interview with a habits coach
Listen to the interview (journalist + habits coach — clearly different voices). Answer the questions. Play twice if you need.
🎧 Interview · habits coach · ≈ 1:20
📄 Show transcript
A: Good morning, everyone, and welcome back to 'Habit Hacks.' Today, we have habits coach, Dr. Eleanor Vance, joining us.
B: Great to be here!
A: Dr. Vance, let's dive right in. According to you, what's the biggest myth about habits?
B: Oh, definitely the idea that it takes 21 days. That's a huge misconception; the real average is closer to 66.
A: Wow, that's a significant difference. So, if someone is on day 15 and it's still feeling really hard, how should they feel about that?
B: That's completely normal — not a sign of failure at all. Don't feel discouraged.
A: Speaking of habits, can you clarify the difference between 'used to' and 'get used to' in the context of habit formation?
B: Certainly. 'Used to' looks backwards; it describes a past habit that stopped. Whereas 'get used to' looks forwards; it means the adjustment is still happening.
A: That makes perfect sense. Now, for all the aspiring early risers out there, how should you start a new morning routine?
B: Always start absurdly small. I'm talking two press-ups, three breaths. Never a full workout on day one.
A: That's very practical advice. And what is your 'secret' for making a habit stick?
B: My secret is to repeat it at the same time every day. Consistency in timing is key.
A: Excellent. Thank you so much for your insights, Dr. Vance. We really appreciate it.
B: You're very welcome! And for everyone listening, go and do your two press-ups!
- According to the coach, what's the biggest myth about habits?
- On day 15, how should someone feel if it's still hard?
- What's the difference between 'used to' and 'get used to' in her explanation?
- How should you start a new morning routine?
- What is her 'secret' for making a habit stick?
- What is her light-hearted goodbye advice?
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10. Dictation — key sentences
Listen again and complete each line with the missing words.
🎧 Habits coach — key sentences
📄 Show transcript
A: Good morning, everyone, and welcome back to 'Habit Hacks.' Today, we have habits coach, Dr. Eleanor Vance, joining us.
B: Great to be here!
A: Dr. Vance, let's dive right in. According to you, what's the biggest myth about habits?
B: Oh, definitely the idea that it takes 21 days. That's a huge misconception; the real average is closer to 66.
A: Wow, that's a significant difference. So, if someone is on day 15 and it's still feeling really hard, how should they feel about that?
B: That's completely normal — not a sign of failure at all. Don't feel discouraged.
A: Speaking of habits, can you clarify the difference between 'used to' and 'get used to' in the context of habit formation?
B: Certainly. 'Used to' looks backwards; it describes a past habit that stopped. Whereas 'get used to' looks forwards; it means the adjustment is still happening.
A: That makes perfect sense. Now, for all the aspiring early risers out there, how should you start a new morning routine?
B: Always start absurdly small. I'm talking two press-ups, three breaths. Never a full workout on day one.
A: That's very practical advice. And what is your 'secret' for making a habit stick?
B: My secret is to repeat it at the same time every day. Consistency in timing is key.
A: Excellent. Thank you so much for your insights, Dr. Vance. We really appreciate it.
B: You're very welcome! And for everyone listening, go and do your two press-ups!
- The real average is closer to days before something feels automatic.
- 'Used to' looks . I used to smoke, meaning I .
- 'Get used to' looks . I'm getting used to not smoking — the adjustment is still .
- Start absurdly . Not a one-hour workout — two .
- And repeat it at the time every day. Same time is the .
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11. 🔥 Challenge — sentence transformation
Rewrite the second sentence using 2–5 words including the KEYWORD.
1. When I was a child, I played the violin. → I ___ the violin. (KEYWORD: USED)
2. It's normal for me to sleep six hours. → I ___ six hours. (KEYWORD: USED)
3. It's slowly becoming normal for me to speak German. → I ___ German. (KEYWORD: USED)
4. I don't like coffee now, but as a teenager I did. → I ___ coffee. (KEYWORD: USED)
5. Living in a big city is new for her. → She ___ in a big city. (KEYWORD: USED)
6. He no longer smokes. → He ___ but he stopped. (KEYWORD: USED)
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12. 🔥 Challenge — /s/, /z/ or /ɪz/?
Which ending sound does each verb take?
wakes
runs
watches
reads
stops
washes
believes
laughs
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13. 🔥 Challenge — odd one out
Three items share a category. Pick the ODD ONE OUT.
1. 'used to' contexts:
2. Winding-down vocabulary:
3. Third-person /z/ endings:
4. Habit-change verbs:
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14. 🔥 Challenge — extended writing
Write a 130–160 word 'letter to a friend who's moving abroad next month.' Give real advice about what they'll get used to (and what they never will). Use AT LEAST 4 'get used to', 2 'be used to', 2 'used to' and 3 routine verbs.
Check your writing
- 130–160 words
- 4+ 'get used to' (adjustment)
- 2 'be used to' (present familiarity)
- 2 'used to' (past habit)
- 3+ routine verbs from section 4
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15. Self-check
Tick what you can now do confidently.
- I use 'used to + INFINITIVE' for past habits and states that stopped.
- I use 'be used to + -ING / noun' for what already feels normal.
- I use 'get used to + -ING / noun' for adjustment in progress.
- I form questions and negatives with 'did / didn't + use to' (no -d).
- I know when 'would' can and can't replace 'used to'.
- I pronounce third-person -s as /s/, /z/ or /ɪz/ correctly.
- I can describe my daily routine with B2 phrasal verbs (wind down, veg out, kick a habit…).
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