Kim Miller(84) bodysmart inc. Log in to become a member of Kim Miller's Fan Club!
"Can you open your mind to the idea that rewards are not just for children?" If your answer is yes then read on. If your answer is no, and you are beginning to feel that I am setting you up for something, then I ask you to read it anyways, save the issue, and come back to it on another day. Perspectives change and that is what I am counting on if you are not a believer in the idea that people need to be rewarded for changes to be long lasting.
What are the scientists studying our brain saying? They are saying that the chemical dopamine is very important when it comes to habits. Dopamine teaches our brain what it wants and then propels us to get it. Dopamine doesn't distinguish between good habits and bad habits. Too bad for us, but we can use it to our advantage and I'll show you how in one minute. Dopamine influences memory, desire, decision making. We know that dopamine is stimulated by learning in the brain. If something unexpected happens, the dopamine learning circuits are engaged. They are in essence telling us to get what you need ( get what you are used to needing-such as a midnight snack). To break this cycle of bad habits we need to encourage new habits with rewards. Yes, it's going back to the basics of being a little kid who needs extrinsic rewards. But let's admit it, and I'll admit it first, extrinsic rewards are not just for the weak and shallow. A kid's gotta have fun. So....................
Making Sense of the information
Let's take a habit that you want to change. Since I gotta have a little fun in my life, and since I have an audience that can't hurt me, let's say that your habit is eating double portions of nuts and salty foods after dinner. You don't like this little habit that you have had for a generation. You are aware that you used to be able to get away with it and not gain weight and or have skyrocketing blood pressure. Not anymore however. Your days are numbered and you gotta do something.
"Where do I start you ask? Good question. I'm glad you asked that! Let's start by breaking this seemingly innocuous habit down. Where to start? First, I suggest that you start with your motivation. Why do you need to stop eating nuts and salty foods after dinner? Identify it and move on. The topic of motivation will be in other issues. As you will later see, motivation is primary for any change, but for now I will assume that you have found your motivation and we will begin with the rewards system.
What will your reward be for not munching on these horrific salty foods for one night? When will you receive your reward? Sooner is better than later. This psychological "sooner than later" rule applies not just to kids, but to us as well! So, what is your reward going to be? My only caveat is that it cannot be destructive to ones being in any way. The reward must be meaningful to you and easily accomplished so that you can reward yourself over and over until you no longer need it. Examples that I've used in the past are: playing tennis with a friend, going to an afternoon movie, meeting a friend for coffee. The point is that you should feel that it should be something that you look forward to with anticipation. This combination of anticipation and learning new pathways for your brain will help you in producing what is called brain derived neurotropic factor. I don't pretend to understand it fully, but I can tell you that I'm reading about it more and more these days. This neuropic factor increases our brain plasticity which in turn helps us to grow more pathways for long lasting healthy behaviors.
Right now, your job is to use the system of rewards for making these changes easier. Yes, it is still going to be difficult, but it does get easier. What you think you could never do, or even want to do, changes as you train yourself otherwise. Before I depart from this topic, let me emphasize this last point of not wanting to change. Many of you may feel that there are some habits that you just will not change. After all that habit is part of your lifestyle. You might feel that changing would take away too much of life's enjoyment. I understand and I've been there. Here's what I can tell you...
Your desire to do the Bad Habit Softens with Time
What you imagine you could not live without turns out to be not so difficult. Our desires change with this brain system that we have. We have to do the work initially though.
I would ask that you take a habit you would like to change and go through a systematic rewards system over a two week period. Do nothing radical. It should be as simple as not eating two days a week after dinner if you normally eat 7 days a week after dinner. Make it a process. Reward yourself quickly and continuously after each accomplishment. When it gets easier, that is when you know that you are doing the correct brain steps that cause behaviors to be long lasting vs. superficial. At that point, you can continue to refine the goal and come up with additional rewards or you can stay where you are at. Just keep in mind what your eventual goal is and ask yourself where you want to be. If you get a chance let me know how it is going. I gotta know! It's important! Bodysmartpersonaltraining@yahoo.com
"Wellness Coaching is not counseling. Good coaching is always forward and progressive and aimed at specific health goals! Good coaching is backed up by the science of the brain." k.m.
Kim Miller is a certified wellness coach and certified personal trainer through the american council on exercise. She resides in St. Augustine, Florida as a full time freelance trainer and coach. It is her intent to change the way people view dieting and begin to see health and wellness as a lifelong enjoyable endeavor. She can be contacted at bodysmartpersonaltraining@yahoo.com or by calling 904 501 6002. She would be happy to send you her weekly newsletter Tuesday's with Kim if you leave her your e-mail address.
Disclaimer: All information on this site is provided for informational purposes only! By no means is any
information presented herein intended to substitute for the advice provided to you by any health care or other professional
or organization.
