Breaking bad habits can be very challenging. Why is it so much easier to continue doing what we don’t want to do rather than cultivating what we do want in our lives? Habitual patterns form deep grooves in our brain and reinforce neural pathways. In neuroscience, the phrase is often used “neurons that fire together, wire together.” By changing our experiences (our habits), we can literally change our brain. As we create new habits, it is incredibly important that we see the value in those changes. Taking time to appreciate a new habit or experience, helps to cultivate the positive behavior by getting those neurons firing together. Enjoyable experiences have the greatest impact on forming new neural pathways.
Unfortunately, there are several common mistakes that keep us from breaking bad habits.
1. Trying to change too much at once
Often we try to change everything at once and we can’t stay focused. Studies show that if we focus on changing one habit at a time, we have an 80% success rate. However, the success rate drops to 35% when we try to change two behaviors. Trying to change three habits lowers our success to a measly five percent!
2. Unrealistic expectations
Are you trying to replace a bad habit with a new habit that doesn’t fit your season of life? Take your schedule and life circumstances into account.
3. Too vague
Sometimes the problem is simply that our goal is not clear. We haven’t specified exactly what we are trying to change, nor have we considered the steps required to make the change.
4. Focusing on “should” statements
We all know things we “should” do – but what do you REALLY want? Feelings of obligation are not strong motivators to change a habit.
5. No support system
Trying to change is hard. Doing it alone is even harder. Find an accountability partner that you can call, text, or even check in with through social media.
What would you add to this list? Comment below with your thoughts!
Eighty percent of doctor visits are for stress-related problems. Seriously, I think we can all agree that statistic is staggering and scary! So many of us live in a constant state of stress. This week Dr. Catherine Spann lectured on self-regulation. Spann explained that self-regulation includes skills like focusing and maintaining attention on a particular object, regulating emotions, reflecting on experiences, and engaging in positive social interactions. It also involves regulating our stress. The bad news is that self-regulation is one of the first things to go when we are stressed. Stress hijacks the brain and puts us in a state of imbalance. Without self-regulation, we have little control over our actions and responses to stressors (which basically turns into a vicious cycle).
But what does all this have to do with yoga?
Yoga and meditation heighten our awareness of body sensations and feelings. Once we realize something is out of balance (shortened breath cycles, tension throughout body, increased heart rate, etc.), we can use breathing techniques to calm the nervous system. Calming the nervous system is our first line of defense to helps us switch from the sympathetic (“fight or flight” emergency response) to the parasympathetic nervous system (relaxed, calm, energy conserving state). Yoga and meditation are mindfulness exercises that help us practice paying attention to what is going on in our body and mind while strengthening our self-regulating abilities.
In the spirit of Thanksgiving, I’d like to suggest a gratitude practice which will help with this process of calming the body and managing stress better. Simply take a minute or two to sit in a quiet place and recall the blessings in your life. I find this especially helpful when I am feeling stressed or frustrated. Focusing on the positive can really put our problems in perspective. A few quotes I’ve read this week on gratitude:
“The hardest arithmetic to master is that which enables us to count our blessings.” -Eric Hoffer
“If a fellow isn’t thankful for what he’s got, he isn’t likely to be thankful for what he’s going to get.” -Frank A. Clark
“If you want to change your life around, try thankfulness. It will change your life mightily.” – Gerald Good
“God gave you a gift of 86,400 seconds today. Have you used one to say ‘thank you’?” -William Arther Ward
Yoga therapeutics relates the the good effect on the mind-body and well-being promoted by yoga. However, there is also medical therapeutics involving the treatment or healing of diseases of the body. More and more people are looking to Eastern medicine for a more holistic approach to wellness.Western medicine heavily relies upon logic and scientific studies where Eastern medicine focuses more on mind-body observations, energy lines in the body, and intuition. Both approaches have valid purposes and it is their fusion that holds greatpotential for our future well-being. We need more scientific data to fully understand all the therapeutic benefits of yoga. At this point we know there are a myriad of health benefits. decreases therisk of heart disease, chronic back and neck pain, blood pressure, stress, and blood sugar. It increases flexibility, brain function, balance, and, bone and muscle strength. Studies have found it increases self-regulation in children and adolescents. One of my favorite studies is a 12 minute yoga practice that was shown to reverse bone loss AND increase bone density in spine, hips, and femur. You can read the study here.