This blog is by Philip Booth, Wigwam Coordinator, and is adapted from a blog he wrote last year on his personal blog site (i).
3. Deadtime. Where can we fit stuff in? While the kettle is boiling is there time for squats, stretches or breathing? Or using 10 mins in lunch break or while waiting to pick up kids for a mindfulness activity?
4. Positive mindset. We can change reality by changing perceptions – one example that I remember is Victor Frankl, who maintained his body weight in the concentration camp by creating his own reality. So are there ways to turn negative thoughts into positive ones before going to sleep?
For me knowledge is one of the key factors that help – knowing that something can have an impact is a significant motivators for me. I liked this blog which covers that aspect, ’10 Science-backed Tips to Making a Health Behaviour Change that Sticks’ – see here. When I find so many useful behaviours which ones should I prioritise? Finding our ‘protocol’ or self-care practices is an on-going challenge – and sometimes delight! I also see some of those practices changing and adapting as life goes on…..that’s another blog!
I can’t finish this blog without saying again that having support or doing things with others is often one of the most important aspects towards achieving success in behaviour change – I’ve written before about that here.
Lastly it is said that it takes 21 days to structurally alter the brain so that a new behaviour becomes a habit. Gloucestershire’s Katie Elliott of ‘Little Challenges’ says “I’ve learned that a new behaviour should feel so easy that we’ll be able to do it successfully at least 80% of the time. If not, the aim is to keep making the behaviour simpler until it feels like something that would be manageable on pretty much any day – even a really dreadful one. Only once we’re in the habit of doing that one small thing successfully – and having experienced an increased sense of self-efficacy as a result – is it time to scale up to something a little more ambitious. And then again. And again. It sounds slow, but it’s actually a lot quicker than setting huge goals and never reaching them”.
Good Luck! I’d love to hear your ideas for behaviour change; do add to the comments.
Notes: (i) https://myunexpectedguide.blogspot.com/2020/09/how-to-embed-new-behaviours.html (ii) https://www.psychologytoday.com/us/blog/real-healing/201308/i-see-fat-people (iii) https://www.theguardian.com/society/2018/jun/24/forty-years-since-fat-is-a-feminist-issue And see research into the links between inequality and obesity have been highlighted in research by for example Kate Pickett and Richard Wilkinson: https://www.equalitytrust.org.uk/spirit-level And more on personal responsibility: https://www.healthaffairs.org/doi/10.1377/hlthaff.2009.0739 (iv) See more at: https://www.tinyhabits.com and https://youtu.be/A0veC0L7pM0