{"id":82360,"date":"2017-05-11T16:40:33","date_gmt":"2017-05-11T16:40:33","guid":{"rendered":"http:\/\/hkptest1.com\/how-to-break-old-habits-and-adopt-a-healthy-lifestyle-2\/"},"modified":"2017-12-14T17:50:59","modified_gmt":"2017-12-14T17:50:59","slug":"how-to-break-old-habits-and-adopt-a-healthy-lifestyle-2","status":"publish","type":"post","link":"http:\/\/www.apartmentsforus.com\/ashfordpark\/how-to-break-old-habits-and-adopt-a-healthy-lifestyle-2\/","title":{"rendered":"How to Break Old Habits and Adopt a Healthy Lifestyle"},"content":{"rendered":"
\"How<\/a><\/div>\n

Now the holidays are over, and the New Year’s resolutions are kicking in, it’s time to think about sustainability. Whether you are resolved to eat healthier this year, exercise, or even learn a new instrument, you’ll have to think long and hard about how you’ll accomplish your by-the-end-of-the-year goals. The good thing is you’re not alone. Gaining traction on your New Year’s resolution is a matter of forming a new habit. So it’s important to understand how habits work.<\/p>\n

Habits are like Cycles<\/h4>\n

In an interview with NPR,<\/a> Charles Duhigg discusses his book The Power of Habit: Why We Do What We Do In Life And Business<\/em>. Everything we’ve made into a routine, from exercising to cooking, from brushing teeth to cleaning laundry, begins with the same \u201cpsychological pattern.\u201d This is called a \u201chabit loop.\u201d It’s really simple, actually: every habit begins with a cue, proceeds by routine, and ends with a reward. That’s it!<\/p>\n

Let’s look a little closer. A habit begins with \u201ca cue, or trigger, that tells your brain to go into automatic mode and let a behavior unfold.\u201d Then the routine occurs, which is the behavior itself, or the habit. Lastly, the reward is \u201csomething that your brain likes that helps it remember the \u2018habit loop’ in the future.\u201d<\/p>\n

The interesting thing is habits are formed in the part of the brain that has a major influence on \u201cemotions, memories and pattern recognition.\u201d It’s called the basal ganglia. Why is this interesting? Because it’s a separate from the region of the brain responsible for decision making \u2013 the prefrontal cortex. And, as a result, when automation kicks in, when habit loops initiate, the prefrontal cortex goes into hibernation.<\/p>\n

This is readily available knowledge, at least by quick reference to experience. Think about how difficult the very basics of reading and math once were. We learned by rote memory, by memorizing the alphabet and times tables, and this period of learning required intense concentration. But after a while these things became second nature. It’s because, like any other habit, our focus, determination, and persistence eventually formed habit loops.<\/p>\n

Lessons from in the Loop<\/h4>\n

Because all habits begin with a cue and end with a reward, it’s important, especially if you have big plans for your health this year \u2013 to exercise three or four times a week, to cut out sugar from your diet, etc. \u2013 to figure out some sort of consistent pattern to follow when you eat, go to the gym, or whatever you may do.<\/p>\n

Maybe before a trip to the gym you listen to music you really like as you prepare, and afterwards you treat yourself to some yogurt. When some people crave a sweet snack, they cut up some apples and eat those as substitutes instead.<\/p>\n

With new habits, especially healthy habits, old habits are broken. And this means the power of the reward system established by the old habit loop becomes more and more powerless. As you exercise more, your desire to lay around all day will weaken. And as you stay away from sugar, your cravings will diminish.<\/p>\n

For more information on habits and the science behind them, you might also be interested in Scientific American’s <\/em>podcast episode<\/a> where Dr. Art Markman discusses things like \u201cHow to know you have a habit,\u201d \u201cHow to work in league with your psychology to from new habits,\u201d and \u201cHow we are more likely to succeed when we view failure as part of the process.\u201d<\/p>\n

Conclusion<\/h4>\n

But, most importantly, remember that habits are like cycles: as you reinforce them, they eventually become as automatic and predictable as the sunrise in the morning. Don’t be discouraged by failure. Every mistake is an opportunity to learn, an opportunity to change, and an opportunity to become better at what you are trying to do.<\/p>\n","protected":false},"excerpt":{"rendered":"

\"How<\/a><\/div>\n

Now the holidays are over, and the New Year’s resolutions are kicking in, it’s time to think about sustainability. Whether you are resolved to eat healthier this year, exercise, or even learn a new instrument, you’ll have to think long and hard about how you’ll accomplish your by-the-end-of-the-year goals. The good thing is you’re not alone. Gaining traction on your New Year’s resolution is a matter of forming a new habit. So it’s important to understand how habits work.<\/p>\n

Habits are like Cycles<\/h4>\n

In an interview with NPR,<\/a> Charles Duhigg discusses his book The Power of Habit: Why We Do What We Do In Life And Business<\/em>. Everything we’ve made into a routine, from exercising to cooking, from brushing teeth to cleaning laundry, begins with the same \u201cpsychological pattern.\u201d This is called a \u201chabit loop.\u201d It’s really simple, actually: every habit begins with a cue, proceeds by routine, and ends with a reward. That’s it!<\/p>\n

Let’s look a little closer. A habit begins with \u201ca cue, or trigger, that tells your brain to go into automatic mode and let a behavior unfold.\u201d Then the routine occurs, which is the behavior itself, or the habit. Lastly, the reward is \u201csomething that your brain likes that helps it remember the \u2018habit loop’ in the future.\u201d<\/p>\n

The interesting thing is habits are formed in the part of the brain that has a major influence on \u201cemotions, memories and pattern recognition.\u201d It’s called the basal ganglia. Why is this interesting? Because it’s a separate from the region of the brain responsible for decision making \u2013 the prefrontal cortex. And, as a result, when automation kicks in, when habit loops initiate, the prefrontal cortex goes into hibernation.<\/p>\n

This is readily available knowledge, at least by quick reference to experience. Think about how difficult the very basics of reading and math once were. We learned by rote memory, by memorizing the alphabet and times tables, and this period of learning required intense concentration. But after a while these things became second nature. It’s because, like any other habit, our focus, determination, and persistence eventually formed habit loops.<\/p>\n

Lessons from in the Loop<\/h4>\n

Because all habits begin with a cue and end with a reward, it’s important, especially if you have big plans for your health this year \u2013 to exercise three or four times a week, to cut out sugar from your diet, etc. \u2013 to figure out some sort of consistent pattern to follow when you eat, go to the gym, or whatever you may do.<\/p>\n

Maybe before a trip to the gym you listen to music you really like as you prepare, and afterwards you treat yourself to some yogurt. When some people crave a sweet snack, they cut up some apples and eat those as substitutes instead.<\/p>\n

With new habits, especially healthy habits, old habits are broken. And this means the power of the reward system established by the old habit loop becomes more and more powerless. As you exercise more, your desire to lay around all day will weaken. And as you stay away from sugar, your cravings will diminish.<\/p>\n

For more information on habits and the science behind them, you might also be interested in Scientific American’s <\/em>podcast episode<\/a> where Dr. Art Markman discusses things like \u201cHow to know you have a habit,\u201d \u201cHow to work in league with your psychology to from new habits,\u201d and \u201cHow we are more likely to succeed when we view failure as part of the process.\u201d<\/p>\n

Conclusion<\/h4>\n

But, most importantly, remember that habits are like cycles: as you reinforce them, they eventually become as automatic and predictable as the sunrise in the morning. Don’t be discouraged by failure. Every mistake is an opportunity to learn, an opportunity to change, and an opportunity to become better at what you are trying to do.<\/p>\n","protected":false},"author":1,"featured_media":82361,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"_links_to":"","_links_to_target":""},"categories":[6],"tags":[],"yoast_head":"\nHow to Break Old Habits and Adopt a Healthy Lifestyle - Ashford Park Apartments<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"http:\/\/www.apartmentsforus.com\/ashfordpark\/how-to-break-old-habits-and-adopt-a-healthy-lifestyle-2\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to Break Old Habits and Adopt a Healthy Lifestyle - Ashford Park Apartments\" \/>\n<meta property=\"og:description\" content=\"Now the holidays are over, and the New Year's resolutions are kicking in, it's time to think about sustainability. Whether you are resolved to eat healthier this year, exercise, or even learn a new instrument, you'll have to think long and hard about how you'll accomplish your by-the-end-of-the-year goals. The good thing is you're not alone. Gaining traction on your New Year's resolution is a matter of forming a new habit. So it's important to understand how habits work. Habits are like Cycles In an interview with NPR, Charles Duhigg discusses his book The Power of Habit: Why We Do What We Do In Life And Business. Everything we've made into a routine, from exercising to cooking, from brushing teeth to cleaning laundry, begins with the same \u201cpsychological pattern.\u201d This is called a \u201chabit loop.\u201d It's really simple, actually: every habit begins with a cue, proceeds by routine, and ends with a reward. That's it! Let's look a little closer. A habit begins with \u201ca cue, or trigger, that tells your brain to go into automatic mode and let a behavior unfold.\u201d Then the routine occurs, which is the behavior itself, or the habit. Lastly, the reward is \u201csomething that your brain likes that helps it remember the \u2018habit loop' in the future.\u201d The interesting thing is habits are formed in the part of the brain that has a major influence on \u201cemotions, memories and pattern recognition.\u201d It's called the basal ganglia. Why is this interesting? Because it's a separate from the region of the brain responsible for decision making \u2013 the prefrontal cortex. And, as a result, when automation kicks in, when habit loops initiate, the prefrontal cortex goes into hibernation. This is readily available knowledge, at least by quick reference to experience. Think about how difficult the very basics of reading and math once were. We learned by rote memory, by memorizing the alphabet and times tables, and this period of learning required intense concentration. But after a while these things became second nature. It's because, like any other habit, our focus, determination, and persistence eventually formed habit loops. Lessons from in the Loop Because all habits begin with a cue and end with a reward, it's important, especially if you have big plans for your health this year \u2013 to exercise three or four times a week, to cut out sugar from your diet, etc. \u2013 to figure out some sort of consistent pattern to follow when you eat, go to the gym, or whatever you may do. Maybe before a trip to the gym you listen to music you really like as you prepare, and afterwards you treat yourself to some yogurt. When some people crave a sweet snack, they cut up some apples and eat those as substitutes instead. With new habits, especially healthy habits, old habits are broken. And this means the power of the reward system established by the old habit loop becomes more and more powerless. As you exercise more, your desire to lay around all day will weaken. And as you stay away from sugar, your cravings will diminish. For more information on habits and the science behind them, you might also be interested in Scientific American's podcast episode where Dr. Art Markman discusses things like \u201cHow to know you have a habit,\u201d \u201cHow to work in league with your psychology to from new habits,\u201d and \u201cHow we are more likely to succeed when we view failure as part of the process.\u201d Conclusion But, most importantly, remember that habits are like cycles: as you reinforce them, they eventually become as automatic and predictable as the sunrise in the morning. Don't be discouraged by failure. Every mistake is an opportunity to learn, an opportunity to change, and an opportunity to become better at what you are trying to do.\" \/>\n<meta property=\"og:url\" content=\"http:\/\/www.apartmentsforus.com\/ashfordpark\/how-to-break-old-habits-and-adopt-a-healthy-lifestyle-2\/\" \/>\n<meta property=\"og:site_name\" content=\"Ashford Park Apartments\" \/>\n<meta property=\"article:published_time\" content=\"2017-05-11T16:40:33+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2017-12-14T17:50:59+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/www.apartmentsforus.com\/ashfordpark\/wp-content\/uploads\/sites\/190\/2017\/05\/82360-thumb.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"300\" \/>\n\t<meta property=\"og:image:height\" content=\"300\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"admin\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"admin\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"http:\/\/www.apartmentsforus.com\/ashfordpark\/how-to-break-old-habits-and-adopt-a-healthy-lifestyle-2\/\",\"url\":\"http:\/\/www.apartmentsforus.com\/ashfordpark\/how-to-break-old-habits-and-adopt-a-healthy-lifestyle-2\/\",\"name\":\"How to Break Old Habits and Adopt a Healthy Lifestyle - Ashford Park Apartments\",\"isPartOf\":{\"@id\":\"http:\/\/www.apartmentsforus.com\/ashfordpark\/#website\"},\"datePublished\":\"2017-05-11T16:40:33+00:00\",\"dateModified\":\"2017-12-14T17:50:59+00:00\",\"author\":{\"@id\":\"http:\/\/www.apartmentsforus.com\/ashfordpark\/#\/schema\/person\/27aff156d8cba30607bf2d34ae41284a\"},\"breadcrumb\":{\"@id\":\"http:\/\/www.apartmentsforus.com\/ashfordpark\/how-to-break-old-habits-and-adopt-a-healthy-lifestyle-2\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"http:\/\/www.apartmentsforus.com\/ashfordpark\/how-to-break-old-habits-and-adopt-a-healthy-lifestyle-2\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"http:\/\/www.apartmentsforus.com\/ashfordpark\/how-to-break-old-habits-and-adopt-a-healthy-lifestyle-2\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"http:\/\/www.apartmentsforus.com\/ashfordpark\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"How to Break Old Habits and Adopt a Healthy Lifestyle\"}]},{\"@type\":\"WebSite\",\"@id\":\"http:\/\/www.apartmentsforus.com\/ashfordpark\/#website\",\"url\":\"http:\/\/www.apartmentsforus.com\/ashfordpark\/\",\"name\":\"Ashford Park Apartments\",\"description\":\"Apartments In Columbus Indiana For Rent\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"http:\/\/www.apartmentsforus.com\/ashfordpark\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"en-US\"},{\"@type\":\"Person\",\"@id\":\"http:\/\/www.apartmentsforus.com\/ashfordpark\/#\/schema\/person\/27aff156d8cba30607bf2d34ae41284a\",\"name\":\"admin\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"http:\/\/www.apartmentsforus.com\/ashfordpark\/#\/schema\/person\/image\/\",\"url\":\"http:\/\/0.gravatar.com\/avatar\/00b9299c5f1455efd5525229afcf53de?s=96&d=mm&r=g\",\"contentUrl\":\"http:\/\/0.gravatar.com\/avatar\/00b9299c5f1455efd5525229afcf53de?s=96&d=mm&r=g\",\"caption\":\"admin\"},\"url\":\"http:\/\/www.apartmentsforus.com\/ashfordpark\/author\/admin\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"How to Break Old Habits and Adopt a Healthy Lifestyle - Ashford Park Apartments","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"http:\/\/www.apartmentsforus.com\/ashfordpark\/how-to-break-old-habits-and-adopt-a-healthy-lifestyle-2\/","og_locale":"en_US","og_type":"article","og_title":"How to Break Old Habits and Adopt a Healthy Lifestyle - Ashford Park Apartments","og_description":"Now the holidays are over, and the New Year's resolutions are kicking in, it's time to think about sustainability. 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A habit begins with \u201ca cue, or trigger, that tells your brain to go into automatic mode and let a behavior unfold.\u201d Then the routine occurs, which is the behavior itself, or the habit. Lastly, the reward is \u201csomething that your brain likes that helps it remember the \u2018habit loop' in the future.\u201d The interesting thing is habits are formed in the part of the brain that has a major influence on \u201cemotions, memories and pattern recognition.\u201d It's called the basal ganglia. Why is this interesting? Because it's a separate from the region of the brain responsible for decision making \u2013 the prefrontal cortex. And, as a result, when automation kicks in, when habit loops initiate, the prefrontal cortex goes into hibernation. This is readily available knowledge, at least by quick reference to experience. Think about how difficult the very basics of reading and math once were. We learned by rote memory, by memorizing the alphabet and times tables, and this period of learning required intense concentration. But after a while these things became second nature. It's because, like any other habit, our focus, determination, and persistence eventually formed habit loops. Lessons from in the Loop Because all habits begin with a cue and end with a reward, it's important, especially if you have big plans for your health this year \u2013 to exercise three or four times a week, to cut out sugar from your diet, etc. \u2013 to figure out some sort of consistent pattern to follow when you eat, go to the gym, or whatever you may do. Maybe before a trip to the gym you listen to music you really like as you prepare, and afterwards you treat yourself to some yogurt. When some people crave a sweet snack, they cut up some apples and eat those as substitutes instead. With new habits, especially healthy habits, old habits are broken. And this means the power of the reward system established by the old habit loop becomes more and more powerless. As you exercise more, your desire to lay around all day will weaken. And as you stay away from sugar, your cravings will diminish. For more information on habits and the science behind them, you might also be interested in Scientific American's podcast episode where Dr. Art Markman discusses things like \u201cHow to know you have a habit,\u201d \u201cHow to work in league with your psychology to from new habits,\u201d and \u201cHow we are more likely to succeed when we view failure as part of the process.\u201d Conclusion But, most importantly, remember that habits are like cycles: as you reinforce them, they eventually become as automatic and predictable as the sunrise in the morning. Don't be discouraged by failure. Every mistake is an opportunity to learn, an opportunity to change, and an opportunity to become better at what you are trying to do.","og_url":"http:\/\/www.apartmentsforus.com\/ashfordpark\/how-to-break-old-habits-and-adopt-a-healthy-lifestyle-2\/","og_site_name":"Ashford Park Apartments","article_published_time":"2017-05-11T16:40:33+00:00","article_modified_time":"2017-12-14T17:50:59+00:00","og_image":[{"width":300,"height":300,"url":"http:\/\/www.apartmentsforus.com\/ashfordpark\/wp-content\/uploads\/sites\/190\/2017\/05\/82360-thumb.jpg","type":"image\/jpeg"}],"author":"admin","twitter_card":"summary_large_image","twitter_misc":{"Written by":"admin","Est. reading time":"3 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"http:\/\/www.apartmentsforus.com\/ashfordpark\/how-to-break-old-habits-and-adopt-a-healthy-lifestyle-2\/","url":"http:\/\/www.apartmentsforus.com\/ashfordpark\/how-to-break-old-habits-and-adopt-a-healthy-lifestyle-2\/","name":"How to Break Old Habits and Adopt a Healthy Lifestyle - Ashford Park Apartments","isPartOf":{"@id":"http:\/\/www.apartmentsforus.com\/ashfordpark\/#website"},"datePublished":"2017-05-11T16:40:33+00:00","dateModified":"2017-12-14T17:50:59+00:00","author":{"@id":"http:\/\/www.apartmentsforus.com\/ashfordpark\/#\/schema\/person\/27aff156d8cba30607bf2d34ae41284a"},"breadcrumb":{"@id":"http:\/\/www.apartmentsforus.com\/ashfordpark\/how-to-break-old-habits-and-adopt-a-healthy-lifestyle-2\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["http:\/\/www.apartmentsforus.com\/ashfordpark\/how-to-break-old-habits-and-adopt-a-healthy-lifestyle-2\/"]}]},{"@type":"BreadcrumbList","@id":"http:\/\/www.apartmentsforus.com\/ashfordpark\/how-to-break-old-habits-and-adopt-a-healthy-lifestyle-2\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"http:\/\/www.apartmentsforus.com\/ashfordpark\/"},{"@type":"ListItem","position":2,"name":"How to Break Old Habits and Adopt a Healthy Lifestyle"}]},{"@type":"WebSite","@id":"http:\/\/www.apartmentsforus.com\/ashfordpark\/#website","url":"http:\/\/www.apartmentsforus.com\/ashfordpark\/","name":"Ashford Park Apartments","description":"Apartments In Columbus Indiana For Rent","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"http:\/\/www.apartmentsforus.com\/ashfordpark\/?s={search_term_string}"},"query-input":"required name=search_term_string"}],"inLanguage":"en-US"},{"@type":"Person","@id":"http:\/\/www.apartmentsforus.com\/ashfordpark\/#\/schema\/person\/27aff156d8cba30607bf2d34ae41284a","name":"admin","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"http:\/\/www.apartmentsforus.com\/ashfordpark\/#\/schema\/person\/image\/","url":"http:\/\/0.gravatar.com\/avatar\/00b9299c5f1455efd5525229afcf53de?s=96&d=mm&r=g","contentUrl":"http:\/\/0.gravatar.com\/avatar\/00b9299c5f1455efd5525229afcf53de?s=96&d=mm&r=g","caption":"admin"},"url":"http:\/\/www.apartmentsforus.com\/ashfordpark\/author\/admin\/"}]}},"_links":{"self":[{"href":"http:\/\/www.apartmentsforus.com\/ashfordpark\/wp-json\/wp\/v2\/posts\/82360"}],"collection":[{"href":"http:\/\/www.apartmentsforus.com\/ashfordpark\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/www.apartmentsforus.com\/ashfordpark\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/www.apartmentsforus.com\/ashfordpark\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/www.apartmentsforus.com\/ashfordpark\/wp-json\/wp\/v2\/comments?post=82360"}],"version-history":[{"count":0,"href":"http:\/\/www.apartmentsforus.com\/ashfordpark\/wp-json\/wp\/v2\/posts\/82360\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/www.apartmentsforus.com\/ashfordpark\/wp-json\/wp\/v2\/media\/82361"}],"wp:attachment":[{"href":"http:\/\/www.apartmentsforus.com\/ashfordpark\/wp-json\/wp\/v2\/media?parent=82360"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/www.apartmentsforus.com\/ashfordpark\/wp-json\/wp\/v2\/categories?post=82360"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/www.apartmentsforus.com\/ashfordpark\/wp-json\/wp\/v2\/tags?post=82360"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}