Sunday Stuff #010
NEW HABITS -> NEW YOU
New Habits, New You. Develop healthy habits that’ll stick.
Lifestyle habits are among the top influences on health. Making changes like limiting ultra-processed foods, exercising regularly, and avoiding harmful substances can significantly decrease your risk for chronic disease and improve the quality of your day-to-day life.
To lead a healthy lifestyle, it can help to know the underlying psychology of habit change.
The habit cycle (explained)
A habit is an action you do without thinking, often prompted by your emotions or something in your environment. Habits tend to follow a cycle: cue, routine, reward. For example:
Cue: starting your bedtime routine
Routine: flossing your teeth before brushing
Reward: your breath feels fresher and your teeth feel cleaner
The flossing habit forms as the brain connects your bedtime routine with the rewarding feeling of fresher breath and cleaner teeth. After enough intentional practice, flossing before you brush your teeth at night will become automatic.
Old habits die hard
Unwanted habits follow the same cycle. But breaking a habit, rather than building one, may require a slightly different approach.
Some tips for breaking unwanted habits are:
identifying your triggers
swapping it out for a healthier one
starting small
leaving reminders
practicing patience
rewarding yourself
acknowledging progress
Believe us on this: Stubborn, old habits are breakable, no matter how automatic they may feel ... even smoking!
Teaching an old dog new tricks (yes, it’s possible!)
Changing a habit can seem intimidating, especially if you want to stick to it for more than a week or 2.
"Motivation is a feeling, discipline is a thought process."
– Jay Alderton
THREE TIPS - WHY DISCIPLINE IS BETTER THAN MOTIVATION
# 1. CONSISTENCY.
Discipline is about establishing consistent habits and routines, which lead to sustained effort over time. Motivation can fluctuate, making it challenging to maintain a steady level of commitment.
# 2. LESS DEPENDANT ON EXTERNAL FACTORS.
Discipline relies less on external factors such as inspiration, encouragement, or external rewards. It's an internal commitment that helps you stay focused even when external circumstances are not ideal.
# 3. BUILDING CHARACTER AND INTEGRITY.
The practice of discipline contributes to the development of character and integrity. It involves doing what needs to be done, even when it's not easy or enjoyable, fostering personal growth.
SOMETHING TO THINK ABOUT
Do my daily actions align with my long term goals?
RECIPE
Coffee Peanut Butter Protein Shake
INGREDIENTS
1 Cup of Ice
80ml Coconut Cream
½ Cup Almond Milk
1 Tablespoon Smooth Peanut Butter
1-2 Shots of Espresso Coffee
1 Teaspoon Coconut Sugar
1 Serve Vanilla Protein
(Whey Isolate OR Collagen Protein Powder)
DIRECTIONS
Blend all ingredients in a high powered blender and enjoy!r up with protein to ensure we’re helping keep and stay, in our best shape.
