It can take anywhere from 18 to 254 days to form a new habit according to research published in European Journal of Social Psychology in 2010.
This research also suggests that missing the odd opportunity to perform the behaviour, may not materially affect the habit formation process.
By stating that it takes only 21 or 30 days of consistent practice to create lasting change, motivational speakers and coaches may do us a disservice. Those of us who do not succeed in this time frame may be left feeling inadequate.
Following are my top 5 simple, cost you nothing, daily habits to consider for 2017.
#1 Keep a gratitude journal
Write down 3 to 5 things you are grateful for either first thing in the morning or just before bedtime. At these times the brain is more receptive to re-programming. That which you focus on becomes more apparent as time progresses. Eventually the glass will appear half-full habitually.
#2 Avoid prolonged sitting
‘Sitting is the new smoking’ according to some public health publications. We’re paying a huge price for our sedentary behaviour. An hour at the gym will not compensate for prolonged sitting. Research shows that lack of physical activity shortens lifespan and increases the risk of many adverse health conditions, including heart disease, type 2 diabetes, breast and colon cancers. Stand from a sitting position every half hour throughout the day.
#3 Eat mindfully
Sit at the table away from distraction. Appreciate the nourishment you are about to receive. Chew every bite mindfully. Choose local, sustainably produced foods more often. Eating mindfully will improve digestive health and nourish mind and body.
#4 Consider prolonging time between meals
Giving your body a much-needed break from having to break down food is energizing and improves mental clarity. Blood flow is spared from digestive function and shunted to brain and other body processes. Current research is finding that fasting, under the right circumstances, is more effective than dieting and caloric restriction for weight loss. Unlike dieting it will not slow down metabolism. Refer to videos or book(s) by Toronto’s nephrologist, Jason Fung MD, for guidance on how to do this safely.
It is our perception of stress that impacts us physically. Up to 90% of doctor visits are related to stress. If we re-frame stress as a challenge, or opportunity for growth and transformation, we become more resilient. Watch Kelly McGonigal’s TEDTalk to learn more.
To re-cap:
The body has incredible capacity to heal itself. Re-wiring the brain to look for what’s right by keeping a gratitude journal, moving throughout the day, eating mindfully, prolonging length of time between meals and reframing stress, will dramatically improve quality of life years to come.
Persevere even if you mess up every now and then. Sustainable change is forth coming.
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