The Science Of Forming A Habit

How are habits formed? How long does it take to establish them? It takes only three weeks to train the body into a new habit or thought pattern. That’s right! Repeating a behavior for twenty one days will establish a new “habit”. After that, the body will not have to make a concentrated effort to follow through. Hence the name for this blog - 21 days

Here's the scientific basis of the 21 day theory:

From the Aristotle blog:

"Dr Maxwell Maltz wrote the bestseller Psycho-Cybernetics.
Originally a Plastic Surgeon, Maltz noticed that it took
21 days for amputees to cease feeling phantom sensations
in the amputated limb. From further observations he found
it took 21 days to create a new habit. Since then the '21
Day Habit Theory' has become an accepted part of self-help
programs.

Brain circuits take engrams (memory traces), and produce
neuroconnections and neuropathways only if they are
bombarded for 21 days in a row. This means that our brain
does not accept 'new' data for a change of habit unless
it is repeated each day for 21 days (without missing a day)."

This quote is referenced from a blog that is no longer online - http://www.aristotle.co.nz/library/series.aspx?seriesId=61

However, Maxwell Maltz book is available from Amazon. I found this quote on the blog entitled A Secret of Transformation:
"the 21 day concept comes from Maxwell Maltz MD, who wrote a mega-successful book in 1960 called ‘Psycho-Cybernetics.’ This book was a pivotal influence on many self-help gurus, and one reviewer on amazon says: “This book effectively condenses the entirety of the self-help field.”" Italics added
http://74.125.93.132/search?q=cache:rmNR9ymQ_m0J:astrologyforthesoul.com/newssecrettrans1.html+maxwell+maltz+aristotle+blog&cd=13&hl=en&ct=clnk&gl=us

Improve Your Will Power Management!

Will Power is like a muscle, in that, exerting it reduces capacity for use temporarily. On psychologytoday.com, Timothy A. Pychyl, Ph.D. Associate professor of psychology at Carleton University, reports that multiple tests show participants ability to utilize willpower diminishes after a trying task.

Is it possible that the brain, like a muscle requires a period of recovery? What does this mean in practical application? How does this affect our ability to improve our diet or stick to an exercise regimen?

Establishing a habit requires will power. Much like physical energy output, the degree of the effort one can muster may be limited, especially if other areas in life are requiring self regulatory effort simultaneously. When making healthful living changes, the best choice is to keep them simple and realistic.

Small changes require less will power allowing us to see them through until they become mindless habits. Once established, willpower is no longer required and we can focus on the task of developing a new healthful change. More difficult tasks, like adhering to a new exercise regimen can be accomplished by utilizing all available resources. Limit your necessary output of self regulation by joining a group or hiring a trainer. Until the habit is firmly established, reduce outside stressors that may zap your will power supply.

Dr Pychyl also reports that will power like a muscle, may actually strengthen with use!

"Studies provided evidence that physical exercise programs led to decreased smoking, alcohol, caffeine and junk food consumption, and even reduced impulsive spending, watching television and the tendency to leave dishes dirty in the sink!" http://www.psychologytoday.com/blog/dont-delay/200902/self-regulation-failure-part-2-willpower-is-muscle

Gradually striving toward better activities and more healthful diet choices, you can confidently look forward to a more fit future, a stronger will power and a healthier, happier tomorrow!

Good Habits / Bad Habits

Man is a creature of habit. The inherent need to establish routines in life is inescapable. Habits create structure. Structure creates a sense of well being. Having a degree of structure in life gives you the security of having something you can rely on. In a grounded environment; one with certain non-variable elements, you are suited to face the unstable, yet inevitable challenges of daily life with confidence and strength.

Anchoring behaviors can be building blocks for positive living.
Regular mealtimes
Work schedules
Group of family scheduled recurring activities
Private reading/sports/hobbies

Or During stressful times of uncertainty, they may be crippling crutches!
Comfort eating
Substance abuse
Impulse spending

Cherished, yet possibly injurious to our health and happiness we subconsciously depend on the feelings of familiarity associated with these crippling crutches. We may even find ourselves helplessly at the mercy of our “vices” when facing stress. Many times our circumstances plunge us into a life of uncertainty or instability. During those times, habits (which are very reliable and secure to us) may be our only security and comfort, regardless of whether they are good or bad.

It is vital to recognize bad habits and not dismiss them with an attitude of "well I'm just that way". As we start to understand why we do some of the things that are less attractive, we can begin to work toward recovery from the grip they have on us.

If you have struggled with gripping habits and desire to be freed from them, there are several things to do.

1. Adopt an atitude of awareness that you can escape the things that grip you.
2. Begin to develop good habits to replace bad ones.
3. Remove as many triggers to the bad behaviors as possible.
4. Get outside support to assist you.
5. Utilize faith in a higher power!

Determine to keep getting back up and trying again every time you fail. Look at each "fall" as a learning opportunity. The difference between success and failure is often a matter of perspective.

Failure says, "I can not."
Success says, "How will I do this? Why did I fall? What shall I try next?"

Habits Create Stability In Our Unstable World

Have you ever used an exercise ball? When you first sat down, were you eyeing for an anchor to grab hold of? With hands on the ball, a few bounces will suddenly give you confidence. Your brain will find your body's center of gravity and your muscles will quickly, easily stabilize on this unstable surface.

We use our muscles and the ground beneath us to maintain our center of gravity and keep from falling when standing, walking or even jogging. We learned to center our gravity at a very early age and depend on it effortlessly most of the time.

Finding your center of gravity takes no thought. It is a successfully acquired habit!

hab·it1   /ˈhæbɪt/ Show Spelled[hab-it]
–noun
1.an acquired behavior pattern regularly followed until it has become almost involuntary (definition from dictionary.com)

When establishing a new habit, there is a time of learning and falling, much like a baby taking its first steps. Determination to get moving keeps the child trying and once the skill is mastered, a whole new world is available. The child has learned a "habit" of finding its center of gravity and now can do it without much thought. It's time to focus on bigger and better things!

Eventually, behaviors repeated require no effort and become "comfortable". We mindlessly "fall into habits" when our conditions are unstable, unreliable or requiring extra self regulation from us (see Will Power blog entries). An example would be "giving up on the new diet" (returning to familiar eating patterns) when other demands tax us. When we are stressed or focusing intently in any area, we will search for an anchor of one type or another. Our old established eating habits mindlessly comfort while we focus on a trying task.

Once enough effort is placed into developing healthful eating habits, they no longer require thought and we naturally maintain them while exerting energy in other areas. This doesn't mean we will never go back to bad eating habits. A trigger such as family holiday feasting may shift us back into the old eating style, however with a little will power and focus, we can easily return to our "better eating habits" again!

It's best to keep diet or exercise changes simple, possibly one small change at a time until it has become mindless. If we gradually add new habits guarding them until they are firmly established, we will ultimately reshape our lifestyle and like the baby who has mastered walking, each new habit will open up for us bigger and better things!

Adopt a child-like determination in your quest for developing good habits, with the surety that once created, they will be anchors for you in an ever-shifting world of uncontrollable circumstances!

7th Day - Old Habits Revive Quickly!

One third of my 21 days is done and I already feel like I've established the habit. (I know it won't be that easy, but I do feel like I'm on my way!) I suppose I can attribute that to having created a running habit in the past.

Once you have done something long enough to be habitual, a little effort will bring it back.

A habit from the past can be retrieved or revived. The neuro-pathways are there, they just need the dirt and weeds removed and a little new gravel laid down. This requires will power, however, the investment will provide a quick return. Much like riding a bike, one never really forgets. A few pedal strokes and your off!

Just the same, refusing to let my guard down, I'm going to focus on the 21 days and stick with it!

Day 6 - The Learning Curve

Benefits of pushing through that first week.
This week has gone really well and I've noticed preperation for going out the door takes less time daily. As we repeat behavior several things happen that make our actions quicker and easier to carry out.

1. We get organized. I know what I need each day and the best order to get things ready. I have my running clothes and Walkman ready and I'm keeping plastic bags with Jasper's collar near the front door. I've figured out that my I can warm up by walking my toy poodle, Jolt first. This also keeps Jolt from barking when I leave with Jasper.
2. Our actions become more mindless. I know what I need to do and don't have to ask myself, "Have I forgotten anything?" I'm also getting so used to it, that it doesn't require as much effort. Jasper is behaving better all the time too! We're both getting used to it.

We've jogged 6 days in a row- YAY!