Breaking Habits Archives - Brainfit Resorts

3 Steps To Breaking Bad Or Creating New Habits

Susanna Zito — Wed, 20 Mar 2019 09:48:19 +0000

Recently, I decided that I wanted to make some changes to my eating habits, as I noticed I was getting into the chocolate a little more than I should.

I said to myself, “This is it. No chocolate for 1 month.”

I’d start with a small goal that shouldn’t be too hard to achieve.

After all, it would only be for 1 month.

The Challenge:

Last Monday morning, not quite 1 week into my “choc-free” diet, I was preparing myself to work at my desk and I started to feel this niggling sensation…

A chocolate craving.

A strong desire for “just one piece”.

I battled with the thought for a short while, and then I decided “I should probably just eat it so that it stops bugging me”.

So, my plan of chocolate free days, failed in its first week.

Thankfully there is always tomorrow.

But I couldn’t help thinking… Where did I do wrong?

How will tomorrow be handled differently?

Creating and Removing Old Habits:

Introducing a new and healthy habit or stopping a bad one is not such a simple task.

It’s why so many of us can struggle to make healthy changes.

First of all, let’s think of what makes a habit.

A habit is a routine behavior.

An act that occurs on a regular basis almost without thinking.

It is usually triggered by a cue in your environment.

Sitting down in front of the computer, time of day, location, a specific feeling or thought, or as a result of a sequence of behaviors.

After the trigger, the behavior is moved into action and usually, it is followed by a sense of reward.

This is why breaking some habits is really hard…

Because in most cases, we like our habits.

They’re familiar, and familiarity gives comfort.

However, like my chocolate cravings, some of these habits can actually be really bad for us.

So bad, that they can put in jeopardy our health, relationships, lifestyles, and even careers.

How To Stop A Bad Habit Permanently:

Recognizing these unhealthy habits and having the desire to change is a starting point, but overcoming the hurdle to replace old habits with new ones, can be challenging.

So, here are some very simple tips to keep in mind when wanting to introduce a new and healthy behavior or change an old not so good one.

Research shows that one of the best predictors of engaging behavioral changes in people is whether the changes are driven by important personal values.

Step 1: Asking yourself why do you want to make this change?

What matters to you and how will these changes help you get closer to that belief or value?

Identifying the underlying values is very important.

Do you want to make changes because it matters to you to feel healthy and vibrant?

Or do you love to travel and taking good care of your body matters for your travel adventures?

Referring back to my chocolate example, what I did not do, was clarify to myself WHY I want to press pause on daily chocolate eating.

I was eating so much chocolate, and not eating healthy meals, which was making me grumpy and not so pleasant to be around.

I realized that eating healthy is important because of the impact food has on my mood.

For me, improving my diet affects my mood and in turn my relationships with others.

And this matters more to me than chocolate.

This became my driving force.

Whatever your driving force to the new behavior is, make sure you have it clear in your mind and hold it gently as a reminder of why this behavior is important.

Let it keep you on track at times in which you feel a bit wobbly (as there will be those times).

Step 2: Adjusting your environment.

Do you want to eliminate sugary treats?

Move them to the back of the cupboard and replace them with healthier options which are in your line of sight.

Even better, get rid of them altogether!

Do you want to exercise more?

Have your exercise gear easily accessible and ready to use.

The point is, make sure the way your environment is set up will support you rather than triggering you into old behaviors.

Strategize to remove or eliminate anything that could get you off your track.

Strategize to add anything that will keep you on track.

Step 3: Know YOUR triggers

This applies to both stopping a bad habit or starting a good one in a slightly different way.

For me, sitting down to work in front of the computer was a trigger, as I had gotten into the habit of starting work, and reaching over for my trusted bar of chocolatey goodness.

So the moment I sat down in front of the computer, my body knew automatically what was coming.

And when I didn’t do what was expected, it was really hard not to give in.

My next step? I changed my environment so that the trigger was removed.

I started taking my computer to another workspace, different room, different desk, a different chair where I have a fresh coconut juice as a treat.

You need to be aware of what your environmental triggers are; and make changes accordingly.

This could mean changing the order you do things or rearranging the furniture in your house to prevent a trigger from activating an old habit.

Conclusion:

So, if you want to break a bad habit, be aware of your triggers and alter your environment as best as you can.

If you want to start a new habit, create new triggers to help you fall into the new regular behavior.

Make sure the new triggers link in with preexisting habits as this will make it easier.

Like for example, flossing after you brush your teeth or going for a walk just after you return home from work.

If you link the habit to something that already happens regularly you will have a regular trigger.

Action Steps In The Moment:

Remember these key questions to ask yourself when you feel the need to break those old unhealthy habits.

Why is this change important?
How can I change my environment to make it super easy to succeed?
What are my triggers?
How can I use new triggers to help me succeed?

We hope these tips provide you with some insights and assistance to living your most brain healthy life.

Why not leave a comment below and tell us, what habits are you going to change?

If you enjoyed reading this blog, and want to see more of our articles relating to changing behaviors, check out some of our other feature articles and videos by clicking on the links below:

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5 Steps To Preventing Alzheimer’s Disease

Brett Simmons — Mon, 28 Jan 2019 06:37:32 +0000

If you want to stay sharp and in control of your life well into your golden years, there are proactive methods to achieving the mental alertness you need.

More and more research is pointing to the fact that physical activity and lifestyle choices have more to do with preventing Alzheimer’s Disease (AD) and other forms of Dementia – once thought to be a normal part of aging – than pure genetics.

So, if you had a parent, grandparent or sibling with AD it doesn’t mean you have to follow the same path.

What You Need To Know

Statistics gathered from extensive research do point toward a higher risk of developing AD if you had a close relative with AD – as much as 50%, but that has less to do with genes and more to do with following their lifestyle patterns.

If for example, your parents were smokers who rarely exercised, you may have developed some of the same destructive habits.

What can you do to break the cycle and prevent AD?
Take action, and take control TODAY.

Even if you are in your 60s and 70s, you can reverse some of the damage done to your brain through poor diet, inactivity, or damaging lifestyle choices.

Scientists have discovered very recently that the brain has the ability to repair cells and neurotransmitters and improve cognitive function and memory.

Start with these 5 Simple Steps:

1. Eat Right.

It seems so simple, yet too many people just don’t get enough of the mind preserving antioxidants found in fresh fruits and vegetables.

A well-balanced diet, free of dairy products and using low-fat sources of protein will protect both heart and mind.

2. Supplement where necessary.

Many diets lack the nutrients proven to promote brain health.

These include sources of essential fatty acids found in fish and specific herbs and minerals that can enhance cognitive function.

3. Exercise.

Originally it was thought that exercise increases blood flow and oxygen to the brain cells.

This is still true, but a report prepared for the National Institutes of Health states that exercise can also stimulate the production growth factors, which are molecules produced by the body to repair and maintain nerves.

4. Lower Your Cholesterol.

Many people with early dementia or AD symptoms may have actually experienced small strokes that damaged the brain’s neurotransmitters.

By keeping cholesterol levels in check, the arteries are free and clear of plaque that can cause a stroke.

5. Exercise Your Mind.

Keeping up with current events, working puzzles each day, learning and memorizing new information all work to keeping the mind strong and alert.

It is normal for people to sometimes forget a name or date, but the more practice recalling such information the greater the brain’s ability to do this throughout old age.

In the case of mental challenges, the more you do the more you can push back the clock on cognitive decline.

Final Thoughts

Five easy steps, when you think about it, can do much to make aging an event to celebrate instead of dread.

With age there comes experience and wisdom, and we should all do whatever is within our power to be able to pass that on to the next generation.

Think you might need a hand in creating your ideal brain-healthy lifestyle?

You’re not alone. In fact, most of the people who engage with our articles and posts tell us the hardest thing about a plan to prevent diseases like Alzheimer’s and Dementia, is getting started, and knowing what works and doesn’t work.

We created our ProtectMyBrain Program to give people the tools and strategies they need to identify their individual risks and tailor a personalized plan to prevent these diseases from ever becoming an issue.

To find out if our ProtectMyBrain Program might be right for you, click the link below.

ProtectMyBrain Dementia Prevention Program

We hope these tips provide you with some insights and assistance to living your most brain healthy life.

If you enjoyed reading this piece, and want to see more of our works relating to prevention and brain-healthy lifestyle, check out the links to some of our other articles below:

Be sure to hit the SUBSCRIBE button below so we can send you new feature articles and videos just like this one, as we release them.

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We’d love to hear what’s on your mind.

Finally, if you know someone who may benefit from this article or any of our other features, please SHARE this article with them using the icons below, and help us to better enrich the lives of those who need it.

Until next time… Live Strong. Live Well. Live BrainFit.