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- The brain wants everything to be efficient and automated
- The brain doesn’t want to have to go through a difficult mental process every time it decides to do something.
- The brain always asks “how fast can we do this?”
- Our routine needs to be dismantled to create a new habit
- You can’t just get rid of an old habit and be done with it. There’s a void that the brain wants to fill immediately with a replacement
Consider the Habit Loop – the 4 Elements of a Behavior
- Cue – time of day you do a particular habit. This environmental cue reminds the brain that this habit you are trying to change is what you will automatically go towards. However, at this point there exists an opportunity to ask yourself – what can I choose instead?
- Craving – is the discontent this cue creates. It’s a feeling or emotion of “I want to relieve this discontent or discomfort”. The brain has a craving it wants to alleviate. So instead of the pleasure of that chocolate cake how about creating the feel good chemicals like endorphins when exercising or oxytocin when connecting with others.
- Response – You first get a cue, then you have a craving. Next your brain feels unsettled, so it chooses a particular action. You (your brain) may initially choose something not satisfying your craving so you choose something else to build the right brain response.
- Reward – once your craving is adequately met you feel a sense of satisfaction. You have now been able to relieve the stress you were feeling in your craving state. The result is that the craving is gone and your discontent is gone.
Creating a New Habit
- Re-create new cues and tell your brain that it’s OK to change
- You can make changes with small steps – 10 minute workouts or a small dietary change
- By starting small you can in fact make a big difference
- When you decide to start making changes you may need help – a coach or support group
- You need to practice over and over again
- Change + reward = habit
Celebrate your Small Wins
Here’s an example of a substitution for a Craving
- You crave chocolate so you find an alternative. Maybe melt chocolate and dip some fruit into it – kind of like a fondue. Or have a chocolate protein shake in the morning. Know that you are actually craving the flavor of the chocolate and not actually chocolate.
- With this fruit example we used above you will get the added benefit of healthy fiber, pectin, and bio-flavonoids and with the protein shake you will have additional protein and other valuable nutrients
Make it Small
- Unfortunately, our culture works against us – the message is you should want fast, bigger and better i.e. – Biggest Loser, extreme sports
- Small wins will sustain you day in and day out
- Want a doughnut eat a handful of almonds instead. Or modify have 1 doughnut once per week or every 2 weeks rather than daily or freeze them for future or give them away. Eventually the craving will go away.
- Frequency of making a that one small change will soon develop into a habit further down the road
Drama Sells
- Lose 50 lbs. in 4 weeks
- Overnight results don’t last
- You want something to work longterm
- 5 pound sustained weight loss is better than the yo-yo cycle of gaining and losing and gaining again
- Build a foundation of small wins
All or Nothing Mindset
- Gain and cycle often makes you feel like a failure
- Stopping consistent weight gain is something to focus on every day
- During a crisis it’s the perfect time to incorporate a small and slow step strategy
- Change evolves it doesn’t happen all of a sudden
- Ask yourself did your past experience of using an all or nothing approach work for you
- So often when a new diet or exercise program is started within 2 or 3 weeks most people quit
- Change One Thing at a Time whether its exercising for three days per week or adding a salad to your day, or getting to bed an hour earlier, shutting off your computer two hours before bedtime, or eating dinner earlier. All you have to do is just Pick One.
True Change Evolves It Doesn’t Happen Overnight
Create a New Cue
- How can I start craving this new habit?
- How can I make my new habit attractive?
- Get one new behavior under your belt by sticking with it and then go onto the next one
- Making one change at a time builds your confidence
- Incorporate small and doable steps
- Connect your new habit with something meaningful
- Get to the root of why you want to make the change in the first place – more energy, save money, less stress, be more clear-headed, reduce heart attack risk etc.
- Small actions build confidence and motivation
Don’t Beat Yourself up if:
- You’re not getting as quick results you had hoped for but you’re moving in the right direction
- You’re not being perfect
- You feel like quitting
- No need to judge yourself just decide to hang in there no matter what
Good luck on your road to making the changes that will enhance your life today.
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