WELLNESS CONNECTION · Life Balance

A Matter of Habit

By Claudia Dunn, M.A. OTR/L, Lifestyle Consultant

February 19, 2010 - 4:22PM

�We are what we repeatedly do. Excellence, then, is not an act, but a habit.� � Aristotle

Habits are a funny thing. Research shows that up to 90 percent of all our actions are a product of habit. We perform them automatically, almost mindlessly; yet, over time our habits determine our destiny.

We all have �bad habits,� unhealthy or unwanted behaviors that have been repeated so many times they�ve become almost unconscious actions. If you�ve ever tried to change a habit with limited success, you know that it�s not just about willpower. You�ve literally been battling your own neurophysiology. How does it work? Over time, each repetition of a bad habit strengthens a pathway between nerve cells in the brain, causing the brain to go into autopilot mode.

The good news is that our brains are what neuroscientists call �plastic,� (translation: with new actions, we can literally create new cell pathways in the brain to build better, healthier habits). In the case of health-related behaviors and lifestyle choices, habits determine our overall wellness, quality /quantity of life and longevity. We fully intend to change our habits when we have enough, time, energy and resources, but the daunting prospect of tackling these long-time patterns often pushes the task to the bottom of one�s priority list. So what can you do? With a few clear, actionable tools, you can finally set yourself up for success in making real and lasting change by ending unhealthy, unwanted habits and replacing them with health-promoting �habit pathways� in the brain.

Here�s a quick exercise to get you started: Choose a habit that you�ve tried to change but have been unsuccessful (Make it something meaningful and relevant to your life today). Keep your habit in mind and apply each of the following action steps to jumpstart the process:

1. What is the positive effect? What do you see for yourself once change is in motion? How does this particular change serve your quality of life in a positive way?
(Hint: The more specific you are, the more powerful your motivation will be in times of challenge and temptation.)

2. What triggers your habit? Choose one small factor in your environment that triggers your unwanted habit and change it� today.
(Hint: Social scientists agree that the five most powerful factors in one�s environment that influence behavior are: people, places, objects/tools, time and our own circadian rhythms. This last term translates to �around the clock,� or your 24-hour sleep-wake cycle during which your energy peaks and drops. For example, if you know that you�re without a doubt a morning person, you won�t want to schedule your new workout routine at 7:00 p.m. after work and dinner.)

3. Action follows thought: reframe your habit of mind. Your frame of mind is like a lens through which you see and interact with the world and the people in it.
(Hint: For one entire day, try seeing the world from a single perspective that best supports the change you�d like to make. For example, if your unwanted habit is incessant checking of your e-mail, try taking on a mind of perseverance and stay focused on the task at hand and your priority list vs. distractions.)

4. Recruit support and accountability. Educate a family member, friend, teacher/coach, associate/mentor or health professional how to best support your change process.
(Hint: Teach them how to best hold you accountable. For example, you may need a text message at 3:00 p.m. when you�re most vulnerable vs. a well meaning friend�s phone call at 7:00 a.m. Your coach will appreciate the guidance and you will benefit from the results.)

A few closing thoughts: As you apply the above steps, add the powerful tool of journaling, both your progress and your setbacks. You�ll find patterns in the process and will learn from the best teacher -- your own experience. Expect setbacks, but don�t give them too much airtime. Tomorrow is another day and you are in motion. When you resist temptation, reward your successes in healthy ways to acknowledge each small step of progress toward your goal. With time and repetition, you�ll retrain your brain to transform your habits and ultimately change your life!

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