If I asked you to make a list of your bad habits that are affecting your health in a less than optimal way, what would your list look like?  (I would have you do this exercise but if you are anything like me, you probably would have a snarky remark and not even pull out a piece of paper.)  So, instead think of the habit that you would like to change the most.

Got it front and center?  Good!

First, acknowledge why you want to change this.  Ask yourself what would improve if you could shift this or remove it completely.  Now you have your why.

Now think of doing it in excruciating detail.  Become hyper-aware of what you are doing.  Look at yourself as an outsider looking in.  Imagine being judgy Jan scrutinizing your every move.  Make yourself so hyper-aware of this task that you won’t unconsciously do it again.  It’s like you have this huge spotlight that beams on the second you start to follow this old pattern.  Make it feel just as uncomfortable following through on this old habitual pattern as it is not to do it.

That’s the thing about habits, it can feel really uncomfortable no to do it.  So now, make it equally as uncomfortable to follow through with it.  This will even the playing field.

Actually picture yourself stopping mid-action and going and doing something else.  What will you replace it with?  We’ve discussed this in weeks past, but make a decision about what you will do instead.  The best way I’ve found to do this is realize what you are wanting to feel.  What is something else that is beneficial that can fill this space?  Decide now and start to work on switching from the old way to the new way. 

I’ll give you an example from my own life.  I have the habit of going for a snack around 3 o’clock in the afternoon.  Not because I’m hungry.  Just because I am bored and have a moment to myself (since I don’t get many these days) while my youngest naps and the other kids are at Montessori. 

So I have started to take a deeper look at these actions.  First, why do I want to stop doing this? 

Because mindless eating isn’t helping my health goals, I’m less hungry for dinner, it negatively affects my blood sugar, and once I start snacking I have a hard time stopping. Ugh. “I am in control,” darnit!

Then, I acknowledge what I want to feel? 

Satisfaction and enjoyment. 

So, I ask myself what are other things that will bring those emotions? 

A walk in the yard, perhaps (I can’t go far with a sleeping babe).  Reading a chapter of an interesting book.  A quick phone call with a friend.  A dance-party-of-one to T. Swift’s ‘Shake it Off’ (with headphones of course, because shhhhhhh, baby is asleep). All of these will help fill the gap while I am working on shifting this inclination. 

After going through this process, I am hyper-aware of these actions.  It is so much harder to unconsciously walk to the fridge or pantry and grab something.  So now, I’ve created an environment where it is both uncomfortable to get the snack and to skip it.  I’ve become hyper-aware so I can consciously decide what action to take next.

That’s my hope for you, never unconsciously do it again!

Need some support in changing your habits?  This process is exponentially more powerful when you are working directly with the subconscious mind.  When you are finally ready to make the change, reach out to me here!