Physical stresses

Changing Bad Habits

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Approximately 45% of what we do each day is habit. All habits were once conscious decisions we made which we continued with until it became an automatic behaviour.

Why are habits so difficult to change?

Habits are strongly influenced by all of our previous life experiences, plus, people generally prefer an immediate reward over more significant, delayed ones. This is known as delayed discounting and was the subject of a cute experiment with children which you’ve probably seen on tv. Children were told they could either have a marshmallow now, or if they waited 15 minutes then they could have 2. Many found that 1 marshmallow too irresistible and were not able to adjust their behaviour in order to wait 15 minutes and alter their outcome.

Willpower

But changing habits also requires a certain amount of willpower. Willpower is like a muscle in that it can fatigue with use. Our willpower is stronger in the morning and once we have used it 3-4 times in a day, it generally starts to decline. How many times have you woken in the morning with the intention of eating well and exercising but then found yourself on the couch that evening with a glass of wine saying, I’ll start tomorrow? This is why it is easier to change a morning habit than one later in the day.

The Cue

There are 3 components to every habit: a cue, the behavior itself and the reward. One key to establishing good habits is to manipulate the cue. For example, if your plan is to go for a run after work on Monday nights, then before you leave the house that morning, lay out your running gear and bottle of water where you will see it as soon as you walk in the door. Then you don’t have to think too much. Just change into the gear, pick up the bottle and off you go. Remove as many distractions, road blocks and reasons to make excuses as possible.

The Reward

If the reward of feeling good after the run isn’t enough to sustain the new behaviour until it becomes a habit, maybe use the reward of a small piece of chocolate straight after the run as incentive to establish the behavior.

Goal-setting and self monitoring

It has been found that one of the most effective behavioural change techniques is the use of goal-setting and self-monitoring. Be accountable to yourself and track or chart your results. Couple that with some short term dedicated willpower and you are in the best position for creating a new habit. See attached my Exercise Diary which you can use or adapt to track your progress in the behaviour you want to change or implement.

Substitution

When it comes to eliminating bad habits, substitute that bad behavior with a better behaviour. For example, if sitting down in front of the tv on a week night is your cue to pour yourself a glass of wine, try substituting the glass of wine for a herbal tea or some other healthy drink. The cue of sitting on the couch at night will eventually no longer be associated with wine. Whats more, I can assure you that when you do allow yourself that glass of wine on the Saturday night, you will enjoy it so much more!

 

Image courtesy of namakuki at FreeDigitalPhotos.net

What doesn’t kill you makes you stronger

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Life is pretty cruisey these days right! We have air-conditioned homes, cars and offices, calorie rich food in ready supply, (often at the touch of a button), we have machines which makes every day chores like laundry easy, escalators to take us up stairs and sun screens to stop our skin burning. Surely with all this new technology our bodies should be thanking us, right? Well, there is a new (or perhaps an old) school of thought emerging that claims small doses of a physical stress, which may otherwise kill us in large doses, is actually really good for us. The idea is that the body responds to the small stress by activating process within each of our cells that promote adaptation and protective antioxidant production.  Within the cell the focus switches from growth and replication to a focus on repair and a clean up or recycling of damaged cell components.

Some examples of such stresses or challenges include Bandaidgetting a little too much sun, exercising a little more than usual or accidentally getting caught in a storm without our coat in the middle of winter. Our body responds by building capacity against such a challenge so that next time it happens we are better prepared. You know this is true from the fact that you begin to tan after sun exposure, your muscles strengthen and tone and you get fitter after exercising and you adapt to the cold weather after the first few weeks of winter. It seems the same is true of fasting. Yes, the practice which has been shunned for a number of years is now making a come back. I’m not talking about eating nothing for days on end. That’s moving more towards the “what can kill you” end of the scale. Simply reducing your intake for a few days a week will do it. (However, this is still not recommended for anyone currently unwell or suffering diabetes, without professional supervision.) This could be the secret behind the success many people have had with the 5:2 diet. The benefits from the body’s response to decreased calorie intake include improved insulin sensitivity, lower inflammation, better brain function, reduced blood pressure, improved stress resistance, lower cholesterol, enhanced detoxification processes and of course, weight loss. All of which equates to a lower potential for cancer and cardiovascular disease, and a longer life. It really does seem that what doesn’t kill you can not only make you strong, but can actually make you live longer.

 

Photo acknowledgement: FreeDigitalPhotos.net (cbenjasuwan)