By Michele Willingham, M.A.
Thanksgiving is a good time to evaluate our daily habits – decide which habits are good for us and which ones might need to be changed.
We all have habits that are healthy – perhaps it’s remembering to eat our vegetables or taking regular walks with the dog. We also tend to have some unhealthy habits – over-eating, over-drinking, and over-committing during the holidays are common ones!
The holidays can be a frantic time for some people, as we insert holiday-specific traditions, activities and rituals into our already over-stuffed lives. As a way to temper stress and anxiety during the holidays, think about what you do – and don’t do – to support you.
The sum total of our behaviors is our habits. Healthy habits can be a source of renewal and healing. We can actually add tangible value to our lives by creating healthy habits and reducing negative ones. Learning how habits become integrated into our daily lives enables us to cultivate healthy habits and weed out bad ones, which is important because certain bad habits can lead to addiction.
Neuroscience explains it this way: Our brains become hardwired by habits, which drive the choices we make. Our brains’ rewards and gratification systems are constantly making choices: Should I go for a walk or eat another helping of pumpkin pie? Will I get up early and work out or hit the snooze button and rush to work as usual? Will I be reactive and spout angry words or take a moment to assess and speak thoughtfully? In this tug of war, our habits usually win.
So how can we address bad habits?
Changing a bad habit starts with awareness and commitment. Practicing mindfulness sharpens our awareness about our various habits and gives us clarity. We are better able to change direction and make healthy choices when we are aware of our own actions and their affects. This comes from mindfulness. I and other clinicians at Community Reach Center teach mindfulness techniques to our clients.
The good news is that as we practice a new behavior that we value, we create a “neuronal template” in our brains so that, with practice, the new behavior becomes a new habit. Our brains take notice. A new behavior can become a healthy habit in about 30 days. After that, the new habit is valued in our brains and becomes easier to maintain.
The mantra for habits is “Learn it, Practice it, Maintain it.” If you use it, you won’t lose it. A healthy habit becomes part of the fabric of your life and your wellbeing. Imagine the sense of personal empowerment that comes from adding new and better habits to your life.
Exchanging negative habits for positive ones is self-affirming. A well-tuned wellness plan that includes exercise, nutrition, positive relationships, meditation or relaxation and renewal is important for everyone from the cradle to the grave. There are scores of books and resources available online and at the local library about practicing mindfulness and creating healthy habits. The change will do you good!
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Michele Willingham, M.A., is a licensed professional counselor and licensed addiction counselor working with adults with mental illnesses who are on probation or parole in the Justice Accountability and Recovery Program (JARP) at Community Reach Center, a nonprofit mental-health provider with five outpatient offices in Adams County. Michele specializes in wellness, including exercise, nutrition and mindfulness.