How to Break Bad Habits and Change Behaviors

dog waits for walk with owner

Old habits can be hard to break, and new habits hard to make, but with these six basic steps you can develop new, healthy behaviors that stick.

Can You Retrain Your Brain?

Mike wrote a list, and checked it twice. This time he was going to kill it:

  • Make a healthy snack
  • Go to the gym
  • Don’t waste time on cell phone
  • Read a classic novel
  • Housetrain Rex

Twenty-four hours later, Mike munched celery sticks while reading The Great Gatsby, his legs sore, but in a good way, after the hour on the treadmill while Rex waited patiently by the back door to go out …

Do you believe this?  I didn’t think so!

Here’s what Mike was really doing. Mike was on the couch, one hand in a bag of chips, the other on his cell phone. The unopened gym bag and copy of Of Mice and Men lay on the floor, which Rex had soiled once again.

That’s more plausible, right? We all know habits don’t change overnight — not for simple doggies and not for big-brained human beings.  But there’s good news: research shows that just like Rex can learn that he should go potty outside instead of on Mike’s gym bag, you can rewire your brain to change your own habits.1 But we humans need a subtler approach than a few treats and “good boys” to change our ways.

Here’s how Mike (and you) can better understand how habits form and how to replace bad ones with good.

6 Steps to Changing Habits

Identify Cues.
Something has to trigger a habit, and a cue can be anything. Maybe stress makes you crave chocolate, or the sound of your alarm triggers you to hit the snooze button. Identifying cues helps you understand what puts your habits into motion.

Disrupt.  

Once you know the cues, you can throw bad habits off track. If the alarm cues you to bash the snooze button every morning, put the alarm clock on the other side of the room. Trekking across the cold floor will likely disrupt the snooze habit.

Replace.

Research shows that replacing a bad behavior with a good one is more effective than stopping the bad behavior alone.2 The new behavior “interferes” with the old habit and prevents your brain from going into autopilot. Deciding to eat fruit every time your mind thinks “cookie” substitutes a positive behavior for the negative habit.

Keep It Simple.

It’s usually hard to change a habit because the behavior has become easy and automatic. The opposite is true, too: new behaviors can be hard because your brain’s basal ganglia, (the “autopilot” part), hasn’t taken over this behavior yet.3 Simplifying new behaviors helps you integrate them into your autopilot routines.

Think Long-Term. 

Habits often form because they satisfy short-term impulses, the way chewing on your nails might immediately calm your nerves.  But short-term desires often have long-term consequences, like nasty, splintered, chewed up fingers.  Focusing long term while trying to change some habits will help you remember why you’re investing the effort.

Persist. 

Research has shown that what you’ve done before is a strong indicator of what you’ll do next. This means established habits are hard to break. But the good news is, if you keep at it, your new behaviors will turn into habits, too.4 Persistence works — at first it might be painful to get up at 5am for that jog, but soon it will be second nature.

Let’s check back in with Mike. He gave it another go with all these tips in mind. This time, he tossed the chips and replaced them with veggies; when his brain craved salty, fried potatoes, it found carrots instead. He promised himself that when he had the urge to kill some time on his cell phone, he’d disrupt the urge by picking up To Kill a Mockingbird instead (and if you look at his list, he’s killed two birds with one stone).

Finally, Mike kept his gym bag in the car so he couldn’t forget it again — the first step toward forming a new 15-minutes-on-the-treadmill-during-lunch habit. (And don’t worry about Rex — it turns out his potty problems weren’t a bad habit at all, but a protest to get attention from a neglectful owner who played on his phone too much. This problem resolved itself.)

So, habits can be changed, and with a bit of time and some effort, healthy behaviors can become second nature. Now get on it, so you can be Healthy For Good!

Shingrix Vaccine Locator

Shingrix is the name of the newest vaccine for prevention of shingles.  Shingles is a debilitating, painful condition caused by herpes zoster.  This vaccine is recommended for those 50 and older.  Besides your regular medical provider, you may want to check for vaccine providers at the website:  https://www.shingrix.com/shingles-vaccine-locator.html?q=46254.

Many pharmacies offer administration of the vaccine.  

Shingrix is given in two doses.  More information is available at:  https://www.cdc.gov/vaccines/vpd/shingles/hcp/shingrix/administering-vaccine.html

Some providers are taking names for wait list status.  Others are administering vaccines to those that walk in.  The supply is still tight, but vaccine is available in the community.  Be sure to take your insurance card and ID with you to receive the vaccine.

 

Stroke Warning Signs – Save a Life

ANYONE CAN HAVE a stroke. EVERYONE SHOULD BE READY.

FACE DROOPING

Does one side of the face droop or is it numb? Ask the person to smile. Is the person’s smile uneven or lopsided?

ARM WEAKNESS

Is one arm weak or numb? Ask the person to raise both arms. Does one arm drift downward?

SPEECH DIFFICULTY

Is speech slurred? Is the person unable to speak or hard to understand? Ask the person to repeat a simple sentence, like “The sky is blue.” Is the person able to correctly repeat the words?

TIME TO CALL 9-1-1

If someone shows any of these symptoms, even if the symptoms go away, call 9-1-1 and say, “I think this is a stroke” to help get the person to the hospital immediately. Time is important! Don’t delay, and also note the time when the first symptoms appeared. Emergency responders will want to know.

 

Become Star of the Ice!

Description

Session 2 of Adult Learn to Play hockey! No experience necessary.

7 Sessions starting Monday Jan. 14 at 9:15 PM, occurs each Monday with Feb. 25 being last session.  Full gear is recommended (shin pads, helmet, gloves and stick are required at a minimum).  USA Hockey membership also required to participate (go to usahockey.com to sign up, good for 1 year).

Date And Time

Mon, January 14, 2019

9:15 PM – 10:15 PM EST

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Location

Perry Park Ice Rink

451 E Stop 11 Rd

Indianapolis, IN 46227

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Refund Policy

Lunch and Learn: Cultivating Mindfulness through Meditation

Come bring your Lunch and Learn with Us:  

 

 

 What is Mindfulness and how do we connect with it?

“Through the practice of meditation we glimpse unconditional basic goodness as the ground of our existence. Opening ourselves with gentleness and appreciation, we begin to see our potential as genuine and compassionate human beings.”

 Learning to meditate can help to calm the mind and encounter life circumstances with greater confidence, clarity and sense of humor. Please join us for a Lunch and Learn session on Mindfulness meditation. Instruction in walking and sitting meditation will be offered followed by practice, discussion and ways that we can identify and connect with Mindfulness in our daily lives.

Marguerite Stanciu began to train in Mindfulness meditation in 1981 and is an authorized teacher and meditation instructor in the Buddhist and Shambhala (secular) traditions. She is Assistant Director at the Butler University Center for Faith and Vocation.

How Sleep Affects Your Weight and Performance

Image result for health + sleep

If you are a night owl, an early bird or a combination of both, there is one thing we all have in common: You probably aren’t getting enough sleep. While many of us aspire to get those recommended eight hours of sleep, we often try and get by with five or six. Let’s face it—sometimes life gets in the way. We might get absorbed watching a favorite show, get lost reading a good book, or feel excited about a new project and we just don’t get as much sleep as we should. One of the challenges of sleep is we view it as unproductive time. Many of us look at sleep time as hours we could use for something more pressing. The truth is sleep is as important for your health as what you choose to eat and the exercise you do. It’s time to make a mental shift and view sleep as an investment in our health. Let’s take a look at how sleep directly affects your weight and your performance during the day.

A lack of sleep leads to a slew of negatives, including weight gain, cardiovascular disease, diabetes, stroke, depression, lower immune-system response, premature aging and impaired thinking. Lack of sleep is also a primary cause of car accidents, with the American Academy of Sleep Medicine reporting an estimated 250,000 sleep-related traffic accidents each year.

Sleep deprivation can cause weight gain.

If you’ve ever had a sleepless night and the next day felt ravaged by hunger, your body has experienced the negative impact of a lack of sleep on your hormones. The hormones leptin and ghrelin are influenced by how much we sleep. When you don’t get enough sleep, it drives leptin levels down, which means you don’t feel as satisfied after you eat. Your ghrelin levels rise and your appetite is stimulated so you want more food. The two combined make you overeat, according to the Mayo Clinic. The American Journal of Clinical Nutrition found that those who got less than the optimal amount of sleep showed an increase intake of about 300 hundred calories per day. When you are sleep deprived, you reach for snacks. (Plus, a lack of sleep impairs your judgment, so it becomes more difficult to reach for healthy snacks when you are sleep deprived.) If you want to lose weight or maintain your current weight, make sure you get enough sleep.

Sleep gives your body time to rest and rejuvenate.

While you are asleep, your body is busy repairing and rejuvenating. Rest is your recharger, just like charging your cell phone. With seven hours of sleep most nights, your systems will work right. Sleep gives your body and mind the best opportunity to be at your best.

Sleep can impact your metabolism.

When you sleep, your body’s central nervous system is restoring itself. A study in the Annals of Internal Medicine found that the role sleep plays in your metabolism may be just as important. This study also showed evidence that inadequate amounts of sleep may play a role in developing or aggravating existing metabolic disorders.

Sleep is critical for athletic performance.

A good night’s sleep can greatly improve an athlete’s speed, accuracy and reaction time. Athletes in training need sleep to repair their bodies so they can perform at their best. If you are training intensely for an upcoming event, you may need a bit more sleep than the recommended eight, just as you likely need to take in more calories than usual. Some elite athletes aim to get nine or more hours of sleep at night.

Lack of sleep causes fuzzing thinking.

When you are sleep deprived your judgment becomes impaired and you can’t think clearly. Lack of sleep can make it difficult to concentrate and you can become easily distracted. You may not even be aware of the increased energy you could have if you got a full eight hours of sleep.

If you have trouble sleeping at night …

  • Try sticking to a set schedule, even on the weekends.
  • Have a winding down routine at night.
  • Skip caffeine after 5 p.m. and skip alcohol as it can disrupt your sleep.
  • Make sure your bedroom is conducive to sleep.
  • Most people sleep better in total darkness.
  • Silence your smartphone. Better yet, keep it out of your bedroom.
  • Choosing the right mattress, sheets, pillows and comforter can dramatically improve your comfort and quality of sleep, so make sure you think your bed is comfortable.
  • Avoid doing anything you consider remotely stressful in your bedroom—like work.
  • Make your bedroom a peaceful environment where you get the seven to eight hours of sleep your body needs for optimal health and performance.

https://www.acefitness.org/education-and-resources/professional/expert-articles/5420/how-sleep-affects-your-weight-and-performance