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Change Our Habits ~ Change Our Lives

By Veronica Vidal

James Clear, author of “Atomic Habits”, a New York Times bestselling book, says:

“Your life today is essentially the sum of your habits.

  1. How in shape or out of shape you are? …A result of your habits.
  2. How happy or unhappy you are? …A result of your habits.
  3. How successful or unsuccessful you are? …A result of your habits.
  4. What you repeatedly do (i.e. what you spend time thinking about, and doing each day) ultimately forms the person you are, the things you believe, and the personality that you portray.”

The question is, what if you want to improve? What if you want to form new habits? How would you go about it?”

Every habit is based on a simple loop: cueresponsereward.

The cue is the craving, the urge that triggers your brain to initiate a behavior. Based on the cue (craving or urge), your brain shifts, into autopilot and initiates and creates the routine (habit). The routine is the habit, that has been created by repetition, to get to a reward.

1) Determine the CUE: It is a bit of information that predicts a reward. Your mind is continuously analyzing your internal and external environment for hints of where rewards are located. Because the cue is the first indication that we’re close to a reward, it naturally leads to a craving. To determine the cue just observe yourself anytime you feel an urge or a craving that leads to a habit.

2) Determine the RESPONSE: The response is about obtaining the reward, which can take the form of a thought or an action. The response delivers the reward. When we respond repeatedly to the same cue, in the same way, we develop the actual habit.

3) Determine the REWARD: The first purpose of rewards is to satisfy your craving. Yes, rewards provide benefits on their own. Rewards teach us which actions are worth remembering in the future. Your brain is a reward detector. Feelings of pleasure and disappointment are part of the feedback mechanism that helps your brain distinguish useful actions from useless ones. Rewards close the feedback loop and complete the habit cycle. At least for a moment, rewards deliver contentment and relief from craving. Rewards are the end goal of every habit. The reward isn’t always so easy to determine. Maybe the reward you get from your habit is a feeling of control.

TAKE ACTION BY TRYING THIS:

Please think which self-limiting/harmful/self-defeating habits you want to eradicate from your life, AND which new ones you would like to implement.

According to Charles Duhigg, the author of the bestselling book “The Power of Habit“, studies show that the easiest way to implement a new habit is to write a plan.

The format to build a new habit is simply writing the following statement for each different habit:

When (cue), I will (respond, because it provides me with (reward)

Do that enough times, and eventually, your new good habit will be automatic.

FURTHER, according to James Clear, in order to create a new habit you must:

3 LAWS TO MAKE A NEW HABIT:

  1. NEW CUE: Make it obvious and attractive
  2. NEW RESPONSE: Make it easy
  3. NEW REWARD: Make it satisfying

3 LAWS TO BRAKE A BAD HABIT:

  1. OLD CUE: Make it invisible or unattractive
  2. OLD RESPONSE: Make it difficult
  3. OLD REWARD: Make it unsatisfying

The key to creating good habits and breaking bad ones is to understand these fundamental laws and how to alter them to your specifications. Every goal is doomed to fail if it goes against the grain of human nature.

Which habits you are going to change?

Once you conquer one new good habit, move on to another one!
Continue to stay safe, strong, and serene as we transition to our new normal.
Your loving support, referrals, and loyalty fill me with immense gratitude.

With Infinite Love

Vero Vidal

5 Ways To Shift Your Perspective

By Veronica Vidal

Shifting Your Perspective

There’s a well-known saying that perception is reality. How we see something becomes our truth, which can be self-limiting and self-defeating.

Perceptions are influenced by a number of factors: experience, personal values, judgments, information (as well as lack of information), and our needs and desires. Yet, it is possible to expand our perception of situations, events, and behaviors by changing our perspective.

Changing perspectives is relatively simple, but not necessarily easy. Every day we face challenges that trigger our stress levels to escalate. The ability to step back and take a different view of a situation provides us the power to change our minds. What if by changing our perspective on situations that upset, or frighten us, we could be happier, more confident, and less stressed?

Here are some coaching tools to shift your perspective

1) Stop Thinking In Terms Of “Should: Thinking in terms of “should,” and how certain things should be, can lead to disappointment. We all tend to see things from our limited perspective, but our view of how things ‘should’ be causes most of the suffering in our lives,” Avoid this perception for greater happiness.

2) Think Of The Bigger Picture. By widening our lens to the bigger picture we begin to see the panoramic view of a situation, which allows us to take into consideration aspects that we did not see before.

3) Ask yourself the question: “What can I learn from this? What’s the opportunity right here?” Sometimes, life isn’t smooth-sailing. You hit a bump and things don’t go according to plan. Train yourself to instead of fixing your mind on how hard things are, to shift your perspective to that of LEARNING from the situation. Shift your mind from disaster and drama to learning, rebounding, and opportunity-seeking. Doing this raises your mood and energy, and trains you to rebound faster and become more resilient. Remind yourself, that amidst the greatest difficulties lie some of life’s greatest opportunities.

4) Stop Complaining: Whatever the issue is, whenever you feel like complaining, fold your thumb, bite your tongue, do something, and make sure it stops you from letting out that complaint. When you listen and try to understand more than you complain, you are beginning to see things from different perspectives.

5) Keep a gratitude journal: With all the chaos going on around us, it can be really easy to slip into a pattern of negative thinking. Sometimes, the only way out of that pattern is to shift our perspective of things. One very effective way to do that is to keep a gratitude journal, which is a scientifically-proven method of improving your health and wellness. This is a simple and powerful way to change your perspective. Over time, you’ll find that your list expands and that finding things to be thankful for becomes easier and easier.

“It’s not what you look at that matters; it’s what you see.” ~ Henry David Thoreau

Change Your Perspective, Change Your Life!

Continue to stay safe, strong, and serene as we transition to our new normal.
Your loving support, referrals, and loyalty fill me with immense gratitude.

With Infinite Love

Vero Vidal
www.VeroVidal.com