Changing Habits is Easy - Just Decide!
March 2009
What if changing a habit was as easy as "just deciding!" Today, "I will stop smoking." Today, "I will stop drinking sodas." No matter what, I will do it. If it were that easy, we would. Well, I propose it can be that easy. You can do it if it's really important to you. If I paid you a million dollars to give up sugar, would you do it? Most you of would. Are you capable of getting up an hour earlier to exercise? Yes, but you say "I'm not a morning person," but if I paid you a million dollars to get up one hour earlier and walk thirty minutes, could you do it? Yes, of course you could, if you made it important. Just decide!
What if you "just decided" for one week, no matter what, to do at least one of the following:
- Eat no sweets
- Get up one hour earlier and walk
- Take a 10-minute break at work, mid-morning and mid-afternoon
- Walk 30 minutes every day
- Make your lunch and take it to work
- Eat 3 servings of vegetables per day
- Drink four, 8 oz. glasses of water each day
- Drink no soda
- Be in bed by 10pm
Part of changing our habits that are not serving us, is recognizing that habits are simply patterns that can be changed through deliberate choice. Start small, and just decide, "Today, I am ready and willing to make small changes."
Here are some ways to begin:
Create some rules for yourself - As a way of having clarity and a plan, create some parameters you will live by (just for a week for starters!). Decide how many servings of carbs a day you will eat. Decide your limit of alcoholic drinks. Decide you will stop eating after 7:30pm. Decide how many times you will eat sweets during the week. Decide you will exercise no later than noon. Decide you won't check email in the morning until you exercise first.
Challenge your mindset - Catch yourself when you hear yourself saying, "It's too hard." - "I can't do this, screw it." - "I don't feel like it." - Question your thoughts and ask "Is this really true?" Use this pause to reframe your thoughts: "I can get through this." - "Even though I'm tired, I can walk." - "Even though I'm craving sweets, I can have tea or grab an apple or take a deep breath." Reset each day even when you have setbacks. Your daily decisions add up!
Get comfortable with the uncomfortable - Yes, it can feel hard to change! We like to stay in our comfort zone. You can handle the discomfort that comes with change. Breathe. Do an affirmation. Find other ways to soothe yourself, rather than your old patterns. Experiment. Try different strategies and find what works for you.
Breaks are good! - Take a break during the day. We often turn to food, sugar, smoking as a way to relax when our minds are active and churning with all we must do. Try interrupting your afternoon patterns and step outside and breathe. After you breathe in through your nose, make the sound "aaaah" as your exhale. It feels good and physiologically relaxes your nervous system. This guided meditation CD is helpful for clearing the mind.
Clean up your environment - Throw out the sweets, sodas, chips, crackers and cigarettes. Eliminate the temptations. Stock your environment with healthy alternatives - fruit, nuts, teas, cut up veggies. If possible, ask for other's buy-in at work and home.
Exercise at least 5-10 minutes - Something is always better than nothing! This short duration approach is a way to build the habit of exercise into your lifestyle gradually. Make this 5-10 minutes of exercise, a daily "no-matter-what!" Walk in place, walk around the block, do knee lifts and leg kicks, do 5 push-ups and 5 sit-ups. Add a few minutes more each week. See my 10 minute workout for more ideas.
Write or speak affirmations out loud - "I am ready and willing to make small changes." - "I can do this(be specific)!" - "I easily let go of sweets." - "I am ok without ___." - "I will exercise my body for at least five minutes today." - "I am changing for the better." What we focus on expands. You can choose to focus on the struggle or the positive changes you are making. It's your choice.
Don't give up - We all have setbacks and give in to our old patterns. Allow yourself to reset and start over. Every day is a new opportunity to take good care of ourselves and feel energized.
Ask for help - Make changes with a like-minded friend. Have someone with whom you can share the struggles and successes. Hire a coach. We all need encouragement, accountability and support to achieve our goals. I know you can do it. Let me know how it goes!
Food for Thought:
- What's one pattern of yours you'd like to change this week?
- What will you need to 'decide" in order break the pattern?
- "The definition of success is taking the very next step.
Contact Andrea to see how coaching is a great tool to assist you in making your well-being a priority. See how others have made Wellness Coaching work for them. Try a complimentary 30-minute coaching call and take a "test drive." (847) 971-3643 or email: andrea@hgcoaching.com
