Posts tagged ‘habit change’

June 3, 2012

Beware the “Exception”

In life, every experience offers us a chance to learn. Even if a life experience appears to get in the way of following your chosen goals or pushes you off your desired life path, you can learn from these life experiences in order to move forward positively. In my own life, I realized that there are multiple factors that can interfere with a desired life outcome. I have learned that if I do not pay attention, I am “doomed” to repeat the same “mistake” or situation.

For me, one observable pattern that contributed to being pushed off my desired path is that of the first “exception” to a specific rule or new habit that I am trying to establish.

For example, when I started working on the goal of attaining an optimal body weight, I established a personal rule to stop eating after 8 PM. The habit of not eating after 8 PM is beneficial since one typically consumes all of the calories one needs before 8 PM. I noticed that any food that I consumed after 8 PM was just to fulfill a craving. For me, I typically crave for salty and fatty foods that contribute to elevated blood pressure as well as empty body fat building calories.

It would seem that not snacking after 8 PM would be easy to follow. Intellectually, I know that I am not truly hungry and that any snacking would get in the way of my health goals of attaining and maintaining an healthy body weight.

This easy to follow healthy habit was sabotaged by the first “exception”. The first exception happened on a challenging day where things did not appear to go as planned. I was experiencing stress due to a death in my spouse’s family. One of my children was feeling bullied by a girl at school. When I turned on the news, my feelings of unease were bolstered by stories of calamity and disaster worldwide. On this day, I choose to “treat myself” and started the first exception to my snacking rule. In my brain, I justified my behavior by telling myself that I have been working hard and I deserve some tasty snacks after the kids went to sleep. I also deserve to watch some TV, have a beer and munch on some tasty buttered popcorn. Before I knew it, I had reverted to a non-productive habit every night after the kids went to bed. I eased into the comfortable habit of snacking and watching TV instead of productive habits or activities such as writing, paying the bills, folding the laundry or attending do household responsibilities.

I understand that this is a rather tame example. However, this type of pattern exists in more significant habit change such as quitting smoking, getting away from substance abuse, or any other addictive habit pattern. An exception can break the rule. Once the rule is broken we can go back to old patterns of behavior.

The next time that you consider establishing a new habit, remember the dangers of taking that first step off the path. It is easier to just stay on the path than straying off your desired path and getting lost.

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March 31, 2012

A Dose of Inspiration

Hello all,
Tomorrow I am starting my own personal habit change challenge where I will: 1) List Daily Gratitudes 2) Journal Personal Successes 3) Find time to Meditate 4) Exercise! I huge “Thank You” for those who have agreed to join this challenge; Lynie L Vinyard Currie Rose , Sue,  and Lem .

To my personal challenge list, I am adding “read personal affirmations”. Daily affirmations are a great tool to work on one’s unconscious beliefs. “Affirmation Year”  already has a challenge for focusing on affirmations for the year.

Today, I am reblogging this inspirational story about Terry Fox! I hope this story motivates you to move forward towards any perceived obstacle!

Compassion Through Thoughts!

“Hope is the physician of each misery”.       Irish Proverb

The world faces pain each day.Some give in, but there are some who bear it, for others.Terry Fox is one such man of hope, whose hope blooms everyday, in the hearts of thousands, helping them stand and fight, never give up – not untill they achieve greatness, not till they soar high above, and till they achieve solitude and escape from pain!I feel so proud to share his story of ever-living hope, because for me the name “Terry Fox” means “DREAM” and “HOPE”.

“Toughness is in the soul and spirit, not in muscles”.     Alex Karras

“Disease is somatic; the suffering from it, psychic”.        Martin H. Fischer

Terry Fox was born on 28th july 1958 in Canada.He lost a leg to osteosarcoma when he was 18.He woke up one day with a dull pain…

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March 29, 2012

Change Starts……Sunday

“Sunday! Sunday! Sunday!”

April fools will not be a joke if you decide to participate in a “21 day” habit change.

“Why 21 days?” Why not! The intent is that by all of us  monitoring our daily progress on a set of skills for 21 days that we will build momentum and achieve our target goals.

“Why are you posting this challenge?” There is more unity with a community! If a group of us move forward together, we can keep each other accountable.

“Didn’t you post about this yesterday?” Yes! But Lem from identityspecialist.net reminded me that I forgot to post the start time.

Considerations for Life Change

  1. Accept full responsibility of where you are in life. – It is very difficulty to take action moving forward if you feel it is someone else’s responsibility.
  2. Find you Passion! – It is easier to gain momentum to work forward if you are passionate about where you want to go.
  3. Set Clear Goals! – If you don’t know where you want to go, how could you get there?
  4. Reflect on your beliefs – Are your belief’s appreciative or depreciative? Are your unconscious beliefs holding you back?
  5. Habits – This is what this 21-day challenge is all about. Let’s build some daily habits that have evidence to leading to improving our perception of happiness.
  6. Action – Take positive daily action to work towards you goals!

Research Based Suggestions for Habit Change!!!!

– A fellow blogger “MyLifeIsASmorgasbord” posted a link to Shawn Actor’s Ted Talk. Shawn’s talk provides us all with the research for the proposed targeted habits for the “21 day habit change challenge”.

  • Gratitude – The more that you record what you are grateful for, the more you look for things to be grateful for and the more you will experience gratitude.
  • Journaling (blogging) – Journaling about the daily positives help you re-live these experiences in your brain and you increase your positive daily experiences. I suggested journaling your successes because it is important to acknowledge the progress that we make every day.
  • Exercise – There is a lot of research on the positive effects of exercise on mood and health.
  • Meditation –  The article linked here is the most comprehensive article I have read so far on meditative practice. I will speak from personal experience that when I practice meditation daily, I have a much better control of my emotional response.

So far, I only have one blogger accepting this challenge with me. Currie Rose, you Rock!

The 21 days will officially start Sunday. Every few days I will post a “feedback” blog where everyone can comment on his/her success.

To Success!

-Andrew Gilbert

 

 

 

March 28, 2012

Habit Change Challenge

 We are what we repeatedly do. Excellence, then, is not an act, but a habit. ~ Aristotle

Motivation is what gets you started.  Habit is what keeps you going.  ~Jim Ryun

A habit is something you can do without thinking – which is why most of us have so many of them.  ~Frank A. Clark

The unfortunate thing about this world is that good habits are so much easier to give up than bad ones.  ~Somerset Maugham

I have heard so much about the notion that it takes 21 days to change a habit, that I just thought of this as fact. As I was getting ready to write this, I discovered the that notion of the 21-day habit change theory only goes back to one primary source, Dr. Maxwell Maltz’s book titled, ”Psycho-Cybernetics”. One source is hardly hard science. However, committing to 21 days of working on a habit can at the very least develop a pattern.

Alcoholics Anonymous has been working on helping people change destructive habits one day at a time. When we focus on making a commitment on a daily basis, we can focus on the moment and we reduce the feeling of being overwhelmed by our goal.

Whether it is 21 days in a row or just a day at a time, I had the following suggestions of some positive habits to try on:

  • –       Meditate, pray or find some quiet time for yourself for one minute or more per day.
  • –       Exercise for at least 10 minutes per day
  • –       Create a journal with at least one item of gratitude per day
  • –       Create a journal with at least one item of Success per day.

Of course these four items could be expanded. I am all for more exercise, more meditation, more success and more gratitude. In fact, you could add more habits such as getting adequate sleep and eating right. Sometimes it is good to start with sustainable habits to get the momentum going.

Want to join me for 21 days?