Making permanent changes ... one habit at a time.

I always get excited when I decide to make a change.  I can't wait to get started and one good idea sparks another. Before I know it I am trying to change multiple habits at once.  For example, if I want to lose weight I might decide to; eat breakfast every day, walk for 30 minutes 4 times a week, cutout all sugar, count calories and journal daily. In my excitement, all of the items seem very doable, but a therapist friend of mine explains that people have much better success if they focus on changing just one habit at a time.  I did some additional research online and find a common theme... if you really want to make a change that lasts, focus on one behavior/habit at a time.  Once the first habit has a foothold you can add another.

.

Making permanent changes ... one habit at a time. 

•  Pick only one new habit to focus on each week.  
• Give yourself a real chance at success. Don't add a new habit until you are feeling successful with the first one... if it take 2-3 weeks per habit, that's OK.  
• Once you are ready, add the next habit... but don't stop working on the first one until it is ingrained (at least 2 months.)    In this manner, you could form 26+  real, lasting habit changes each year.
• Don't overwhelm yourself. Limit the total number of active habits you are working on to 3-5 at any one time.

•  Record your efforts.
• Logging your progress will help you succeed.  Track your efforts daily for at least a month.  This is an easy way to keep yourself accountable. The longer consciously work on making or breaking a habit, the better your chances at a long term success.   Some common ways to track your progress include journalism, making notes on a calendar or using a online tool or mobile app.

•  Reward your success. 
• Set a reward for yourself when you reach the 21 day & 60 day mark.  There is a saying that it takes 21 days to create a new habit  however, newer studies report that it is more like 60 days.  Either way I say reward yourself!  Setting a reward can help provide motivation to keep you going after the excitement wears off.
  

When doing this research, I was excited to realize that in just one year, I could make (or break) dozens of habits.  This concept sounds very doable and I think it could be life changing for me. -metoday

I will push you onward or drag you down...

I must admit... I feel best when my actions match my intentions. I am determined to be the person I hoped to be. -JM

Who am I? 

I am your constant companion,
I am your greatest helper or your heaviest burden.
I will push you onward or drag you down to failure.
I am at your command.

Half of the tasks that you do,
you might just as well turn over to me
and I will do them quickly and correctly.

I am easily managed,
but you must be firm with me.
Show me exactly how you want something done;
after a few lessons I will do it automatically.

I am the servant of all great people
and alas of all failures as well.
Those who are great I have made great,
those who are failures I have made failures.

I am not a machine,
but I work with all the precision of a machine,
plus the intelligence of a person.

Now you may run me for profit or
you may run me for ruin.
It makes no difference to me.

Take me, train me, be firm with me,
and I will lay the world at your feet.
Be easy with me and I will destroy you.

Who am I? I am called Habit.

- Author Unknown

I found this poem on the web at www.inspirational-e-quotes.com

"Habit" according to Wikipedia

"Habits are routines of behavior that are repeated regularly and tend to occur subconsciously, without one being conscious about them. Habitual behavior often goes unnoticed in persons exhibiting it, because a person does not need to engage in self-analysis when undertaking routine tasks. Habituation is an extremely simple form of learning, in which an organism, after a period of exposure to a stimulus, stops responding to that stimulus in varied manners. Habits are sometimes compulsory." Wikipedia

I have realized .....

I have realized that am a bundle of habits. So much of what makes me me, are those thing I do with out having to think about it. Some habits make my life better like brushing my teeth everyday, others like interrupting or eating when I feel stressed get in the way of who I want to be.