Changing a habit is a learning experience

Guest Commentary:

If you are reading this column, then you have taken a great step towards learning more about health and well-being. Every week, I will be writing this educational column to provide the community with more information regarding various health and wellness topics including, but not limited to, basic nutrition, fitness and behavior change. I strive to provide the readership with quality, professional wellness information and hope to expand to include all health wellness professionals in Lincoln County that wish to share their knowledge with you, as well. I hope you enjoy it.

Habits. We all have our own habits and have learned these habits during our lives. Something new may have been introduced to us and that new thing or behavior satisfied a craving, which made you feel good. When we continue to repeat this new learned behavior over and over it becomes a habit. By now, I am guessing that you have thought of a habit or two that you would like to change.

The real question is: “How do I change a negative habit to a healthier habit.”  Being a personal trainer for over eight years, I immediately think of many people who try every year to make a bunch of new habits all at once, also known as a New Year’s resolution. There is a reason why people struggle with following through with a New Year’s resolution. Trying to change multiple areas of your life all at once is a lot of work, which is why you may succeed for a while but eventually it comes to a crashing halt.  

Then how? How does change happen? First things first, what habit would you like to change?  Write out on paper a specific goal, then write a list of negative behaviors, and finally pick one of them that you would like to focus on changing. Let’s say that my negative habit is eating a sweet dessert after lunch and dinner. The overall goal may be to lose weight, but for now we will focus on the dessert.  

Now let’s try some new behaviors. You sit down to eat your lunch and afterwards you feel the urge for something sweet. Instead of your normal dessert, try putting a mint in your mouth and immediately get up and move away from where you were eating or go for a quick walk around the block. How did you feel after the new behavior?  Did you still crave something sweet?  If you felt satisfied with the new behavior continue to repeat this pattern every time you eat or as often as possible. If the newly implemented behavior still leaves you craving for sweet desserts, then try something else.  

Changing a habit is a learning experience. It takes time for your mind and body to adjust. Sometimes the process is quick and easy while other habits can be more challenging and take a longer commitment. Don’t give up after your first attempt. Find friends, co-workers or family members that are also looking to make a change and provide each other with encouragement

Small changes over time lead to monumental results. 

— Liz Whalen is a Libby-based personal trainer and health and wellness specialist. She also blogs at www.lizwhalenhfs.com.