#1 Start Small
Ambition and all or nothing endeavors often create compensation. In other words, going from a daily happy hour habit to abstinence may feel like self-punishment. The most appropriate response for an adult to have to punishment is rebellion! And so a cycle of hedonism followed by asceticism creates a polarized experience of good and bad behavior. Ambition is great, but don’t let it fool you into setting yourself up for failure. Start with one less happy hour night each week. Do this for one month. Your success will make your want more.
#2 Crowd Out
As described in greater detail in the book “Fit for the Corner Office”, before you take away the things you love like sugar, caffeine or alcohol, start by adding in the healthy things you want to integrate. Bring extra fresh cut vegetables to work for snacks. Follow it up with your favorite crisps and soda. Eventually the “healthy” stuff will be enough, and your desire for the “bad” stuff will naturally decline. It’s not a magic trick. It just works.
#3 Learn to Listen
Your body has wisdom, and your mind has cravings. When you notice feeling less than optimal, stop and listen. Observe what you ate that day or what you did the night before. When you notice feeling full of energy and sharp at work, stop and listen. Observe what you ate that day or what you did the night before. Take mental notes or write it down. As you integrate healthy habits, your body is your first teacher. Every human body is different, and only you know what’s best for you.
#4 Observe and Proceed
When you reach for the candy bar or soda, observe what you’re doing. When you have another beer, quietly say so in your mind. An important step to integrating a new habit is observing your current habits without changing them. In other words, observe and proceed.
Observation requires a small pause. Take a breath and then continue with whatever you’re doing. Stopping long enough to pause will begin create space between the craving and the impulse.
#5 Look Inside Out
When we create new habits only for ourselves, it is very easy to make allowances, skip workouts and fall short of our weekly goals. The great wisdom traditions such as Yoga and Buddhism have teachings about the importance of dedicating disciplined practices to someone else. Find someone or something in your life to dedicate your efforts to and keep it your secret. When you integrate healthy habits, it requires repetition before it is a new habit. Develop a motivation outside of yourself so that you can come back to it when you don’t feel like getting up early to exercise.