learning to change

How are you doing on New Year’s resolutions? It might be more effective to start smaller and go longer. I’ve tried the “whole life renovation” method and my results have been pretty inconsistent. So I am starting smaller. And yes, it’s still January. So start. Don’t wait until next year.

1. Pick something you’ve been meaning to do. And just for kicks, pick something you can complete in less than 5 minutes. For me, drink more water.

2. Make it stupid-small and very very specific. You’d think “drink more water” is specific enough, but it doesn’t tell me how. It works if I’m standing in front of a water bubbler all day. So I modified it to “fill my water bottle”.

3. Hook it to an existing habit. When am I always in the kitchen, near the bottles and the water? When I make my morning coffee. Bingo. This will work.

I thought about this while out for a run. How about take some spring water up to my office? That doesn’t work if I leave the house. I want to make sure I drink the water, not just carry it into my office. So I stuck with the original formulation. And to be on the safe side, I made a Post-It note to remind me. I think I’ll put it on my coffee can.

This week’s micro-habit: when I make my morning coffee, fill my water bottle.


What micro-habit can you choose that improves your health? Carry on the conversation over at 50 Fit.

21DSD mind games: quieting the alarm

How does your thinking affect your choices?

Easy Lean

mind games: when I think about eliminating foods from my menu, it triggers “scarcity brain” – I feel the urge to eat more of the Yes foods than I probably need and in the past, I’ve overdone it when trying out new ingredients (everything swimming in coconut milk; all almonds all the time).

This 21DSD, I’m trying something different. I will focus on the positive – the abundance of healthy, nutritious, delicious foods that are always available to me. I want to reframe my thinking so I keep my brain’s alarm system from ringing: I’m not eliminating food, I’m choosing better food. I’m not losing weight; I’m improving my health.

Science is showing us that our brains change according what we focus on – and that we can guard against the brain’s natural bias towards the negative, by choosing our thoughts. Eating is one of the most intimate acts of…

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