A Simple Way to Break a Bad Habit

Let’s compare two recent Sunday afternoons.

Sunday One - standing in the kitchen prepping and cooking food for the week.  Strong munchies.  

So, as I’m cooking I eat a few nuts.  Then some fruit.  Then, well, you get the idea.  Not junk food, but not eating because I was physically hungry.  (The first phase of Intuitive Eating.)

Sunday Two - need to cook for the week, but I tune in to my immediate needs and realize I need a nap.

So, I honor the need and I nap.

Ta-da. There was no standing and grazing mindlessly.

When I reflected on the previous Sunday, I realized I had needed to chill and nap.  Hence, the munchies to keep me engaged and alert.  A classic situation.  

Before I give you the solution, I’ll tell you about a client with a different situation, but same lesson.  

This individual owns a business and works a ton of hours.  But they wanted to increase their exercise.

The solution is one I learned in ocean kayaking. 

In ocean sports, there’s a saying “don’t stay in when you are too fatigued to fight.”  

The problem is, you don’t automatically know when you’ve crossed into a red-zone of too tired.

What works?  Find your red flag.

The munchies are a red flag for me.  When I notice myself wanting to snack, I ask myself “am I hungry?”  If the answer is “no”, then it’s the munchies.  That signals either I’m bored or tired or stressed.  Something needs to be addressed.

On the Sunday I was prepping my healthy meals, I ignored the signal because I was so determined to get it done.  Usually, I have learned to listen.

Listening is the first step.

The business owner wanting to increase exercise also used the second step: A single go-to action.  For them, the go-to action was get outside for a 5 minute walk.  The walk re-energized mentally and didn’t add an hour to their day.  By the end of the day, with several of these 5 minute breaks, the step count got to goal and they got their work done.

For me, my go-to is a 30-60 second relaxed breathing break.  In those few seconds I can identify what my red-flag (the munchies) are telling me I actually need.  Even if I can’t meet the need right then, I keep the habit of eating intuitively.