Special note: Hi, everyone! You may remember that I posted an article from a guest blogger a few months ago. Well, talk about opening the flood gates—I’ve received so many inquiries from other writers! This time, I’d like to introduce you to Rob Croley, who’s a health and wellness coach. You already know how essential I believe our health and wellness is to our overall happiness, success, and well-being, and I think Rob’s article contains some excellent, helpful points. I hope you’ll enjoy this guest post, and I’ll see you in three weeks!
So, what would you say is the smartest investment you can make today?
As a thought experiment, how would you have invested yesterday? Going back further, would you jump on the chance to invest in Microsoft, Apple, or Bitcoin when they were dirt cheap? Okay, so you can’t do that now. Otherwise, we would all be rich beyond our wildest dreams.
Likewise, you cannot go back and invest in your health when it’s too late. As the old wisdom goes, the best time to start investing is yesterday. The second-best time is today.
So, the best way to think of your state of health is to look at it this way: every choice you make is either an investment in good health or bad health. And these choices pile up over time – the sum total tends to reflect your state of health today.
So that extra piece of cake? That decision to skip your daily walk? Giving up on your meditation practice to check your smartphone after just fifteen seconds? All these choices add up. The good news is there are a few simple strategies that can make healthy choices easier.
Embrace Mindfulness
Consider the familiar phrase “moment of weakness.” Everyone has them. The Buddhists like to befriend them. In a moment when they experience desire for something unwholesome, they might say something like “Hello, craving” or “When I am experiencing a craving, I know I am experiencing a craving.” By labelling a thought, emotion, or physical sensation for what it is, you have an effective tool for loosening its grip over you. It helps avoid the vicious circle of unhelpful thoughts and feelings that can swirl around you during challenging moments.
And if Eastern philosophy is not for you, consider what Western science has to say on the subject. While I think a formal method is more helpful, studies have shown that if you simply buy time when overcome with craving or an otherwise stressful thought, the worst part of these minor meltdowns is over after just 10-15 minutes. And then you tend to come back to baseline once again. The key is to not act out a harmful behavior simply because the thought to indulge in an old behavior is challenging your present moment goals.
And so, with practice, mindfulness can become a go-to weapon to stay on top of your health goals. Another strategy can help you avoid “falling off the wagon” by removing temptations altogether. One way to do this is by employing commitment strategies that “lock you in” to a desired behavior change.
Use Commitment Strategies
You can also increase your chances of establishing healthy new habits by using what are called commitment strategies.
Want to commit to eating better? Commit to it by clearing out your cupboards of processed foods. Then stick as much as possible to the outside aisles of the grocery store when you go shopping. Removing temptation in these ways is highly effective.
Other commitment strategies that are known to work are financial ones. Yep, the good old “put your money where your mouth is” gambit is known to work for some. For example, you can commit to donating to a political cause you abhor if you do not keep to your goals. Or you can simply give a meaningful sum of money to a trusted friend or acquaintance with the instructions to not give it back should you fail to achieve your goal. Just do not give it to a rubber-armed friend who will knuckle under to your protestations.
Make Technology Work For You
Technology, clearly, is both a blessing and a curse. Cell phones, computers, and video games are rewiring our brains in alarming ways. They do enable us to do incredible things and can even save our lives in an emergency. But unhealthy compulsive behaviors can be exacerbated by all the gadgets we surround ourselves with. They can make it tougher for us to stick to our goals by sapping our willpower.
But just as with unhealthy habits, these tools can work for us instead of against. There are loads of apps out there that can help us keep track of calories and macros. They can link up with a smartphone and track our walks and runs, even the calories we burn doing housework. They can even track your sleep so you can see how your sleep hygiene practices are working for you. Simply tracking some data can be helpful for people just starting to make a serious attempt at improving their health. Indeed, “gamifying” your goals is backed by research in its efficacy.
Even just keeping a simple journal is a way of using technology to help us reach our goals. It’s great for not only recording our daily activities, but also our thoughts and feelings. It can be eye-opening to review our difficulties and learn what can trigger us and what keeps us moving in the right direction.
At the other end of the spectrum, you can now have your DNA tested to determine how your unique genome responds to macronutrients like fat and carbs and whether your body responds better to cardio vs. strength training and even your predilection for compulsive behaviors. And all it takes is a simple and anonymous mail-in cheek swab. The results can be interpreted by a health coach.
Hiring a health coach, indeed, is another way to commit to changing health habits. Today, you can easily find skilled coaches who can help you overcome a host of obstacles, because having an accountability partner is another commitment that research shows to be highly effective.
Hire a Coach
As a health coach, I may be biased here. But if you are willing and able to invest in one, there might be no better single decision you will ever make.
A good health coach will load up your health toolbox and be there for you when you are feeling exasperated or confused. As a coach, I offer a few levels of commitment, all of which are excellent value (if you ask me!). You can check out my new coaching programs right here: https://www.solofit.net/
If you are willing to commit to going all-in, I guarantee you will revolutionize your health and well-being – if you are willing to put in some effort. Your increased energy levels, focus, and mental clarity can pay for itself once or even many times over during the first year alone. And it will be great fun if you embrace it.
Take a moment to consider what the brilliant philosopher Alan Watts had to say about meditation:
“One meditates for no reason at all. Except we could say, for the enjoyment of it. And here I would interpose the essential principle that meditation is supposed to be fun. It’s not something you do as a grim duty.”
The same thing is equally true for things like exercise and nutrition. If it feels like a “grim duty,” you’re doing it wrong! Sure, you are going to have to grit it out and do something you don’t feel like at times. But truth be told, if you embrace the fun of positive change, you can reach your goals sooner than you think. It all starts with a decision. Imagine a new, optimized “you,” and what that can mean for your dreams and goals. And then you take a few small actions to get started.
You can invest in a fitness gadget that will track your daily steps. Treat yourself to a good pair of walking or running shoes. Or just get reacquainted with an old pair. Clear your cupboards and pantry of processed foods and fill up your fridge with fruits and veggies. Start remembering what real food tastes like. It is better than you may remember! Take small steps and be easy on yourself – it’s a marathon, not a sprint.
Remember to Talk to Your Doctor
The first step when it comes to deciding to make a health and wellness change is to consult your doctor. Tell her what you have decided to do and ask for any help that may be available. Make sure your bloodwork is current.
And then use some of the strategies discussed here and you’ll be investing in the most precious thing you’ll ever have: your health.