Staying in Balance Acupuncture
  • Home
  • Bio
    • Testimonials
  • Conditions Treated
    • CFS/ME & Fibromyalgia >
      • Hope for CFS & FMS
    • Musculoskeletal Pain
    • Repiratory Issues, Weak Immune System
    • Fibromyalgia
    • Sleep Disturbances and Insomnia
    • Sports Injury
    • Depression, Anxiety, Stress
    • Prevention & Well-being
  • Services
    • Craniosacral Therapy
    • Ear Acupuncture Clinic
    • Japanese Acupuncture >
      • Why Acupuncture?
    • Wellness Counseling
    • Visceral Manipulation
  • Initial Visit
    • Free Consultation
    • Directions
    • Forms
    • Contact
  • Events
    • What People Are Saying
    • Workshops Led By Bonnie Diamond
    • Illness as a Spiritual Journey
  • Blog
    • Yummy Healthy Food

Blog

Guest Blog: The Secret to Making Habit Change Easy in the New Year

12/10/2017

0 Comments

 
PictureKatherine Golub
​I love this article from my colleague,  Katherine Golub, career / business / leadership coach and consultant in Western Mass. She teaches us how to focus on the postitive! To learn more about her work, visit www.CoreBrillianceAcademy.com  

What are you dreaming of for the new year? Did you make a resolution, set an intention, choose a word?
At the beginning of every year, I like to choose one word to focus my attention for the year. This year, my word is "Foundation." 
 
No matter how you set your intentions, January is a time of fresh starts and new beginnings for many people. Do you want to learn how to be more confident, more present, or more creative? Perhaps you want to take better care of yourself. Whatever it is, if you’re like most people, I'm guessing that there's probably some new habit that you’d like to develop this year.
 
Most of us aren’t taught how we form habits or how we can change them, and because of that, developing new habits can feel daunting. I'm happy to tell you that, in fact, developing new habits and strengths can be simple.
Instead of working super hard to fight against old behaviors, it can be much more useful to just take in the good.

What do I mean by “taking in the good?”
In Hardwiring Happiness, Rick Hanson writes that the most effective path to developing emotional habits or strengths such as gratitude, presence, and confidence is to notice when you're already engaged in these habits and then to feel how you feel in your body. He calls this process “taking in the good.”
With repeated, intense, and prolonged mental focus on what’s working, you grow new synapses and change how your DNA functions so that you literally experience more of what works. For example, by noticing when you feel confident, you strengthen your ability to feel confident. When you notice yourself feeling focused, you increase your ability to focus. When you allow yourself to feel really good when you practice self-care (even if it’s just for five minutes), you increase the likelihood that you'll practice self-care again soon.

As human beings, we too often focus on what we don’t want to do or to feel.
Unfortunately, focusing on what you don’t want makes it harder to develop the habits you do want. For example, trying to figure out how to be "not stressed" can stress you out, even more.
The brain can't think in negatives. Don't think of a pink elephant. You can't do it, right? Every time you think about what you don't want, your focus goes to the negative, and you're more likely to replicate that. Instead, when you think about what you do want, you send your energy in that new, more generative direction.

So, what are the steps to taking in the good and building new habits?
Your first step to cultivating new habits or strengths is to choose one or two to focus on.
Rather than focusing on the habit you want to let go of, focus on the habit you want to cultivate. Keep in mind that your problem requires a matched solution. For example, if you struggle with the state in the left column, consider focusing on the habit or strength in the right column--
• Exhaustion… Energy
• Stagnation… Movement
• Anxiety… Ease
• Fear… Courage
• Shame… Self-Compassion
• Resistance… Curiosity
• Withdrawal… Engagement
• Scarcity… Gratitude
• Frustration… Fulfillment
• Stuckness… Forward Movement
• Drivenness… Pleasure
• Rejection… Belonging
• Isolation… Connection
• Grief… Love

 Your next step is to notice moments in which you experience the habit or strength you desire.
To develop the habits and strengths we desire—such as trust, humor, and ease—we need to notice when we experience these positive states.  Often, we’re already engaging in the actions or experiencing the states that we want to make habitual, but we’re not paying attention. By paying attention to when we are acting and feeling the ways we want, we strengthen our ability to act or feel this way even more.
If you don’t naturally find yourself experiencing your desired emotions, you can remember past experiences, imagine the future you desire, or celebrate the good in the lives of others.

Once you create a positive experience, allow yourself to really savor the moment and experience it in your body.
Sense the experience fully in your body, taking in as many sensory aspects as possible—sight, sound, touch, smell, taste, feeling, and thinking. Feeling the experience in your body helps it to sink in and create new connections in your brain. 
Like any new strength, your ability to focus your attention is like a muscle. It gets stronger the more you exercise it. Taking in positive experiences makes your brain “stickier” for them, which in turn increases the likelihood that you'll notice more positive experiences. That makes your brain even more sticky so that you notice positive experiences more. It's a feedback loop of positivity. This cycle makes it less and less likely for negative experiences to slip into your mind and affect your brain.

From now on, any time you experience a small win, seize the opportunity to celebrate.
When you receive a compliment, take a deep breath, let it really soak in, and say thank you. Or cross off items off your to-do list as you complete them so that you have a picture of accomplishment. Or, at the beginning or end of each day, think of three things that you’re proud of, that you appreciate about yourself, or that brought you joy. 

Focusing on what brings you joy ten times a day, fifteen seconds at a time only, takes a total of two and a half minutes. But it's one of the most powerful ways to change your brain and your life.
​
Whatever your hopes for the new year may be, I encourage you to gift yourself a few moments each day to take in the good. Not only is this a very effective way to cultivate new habits, but it’s also fun. I wish you all the best on your journey to building the habits you want!


0 Comments



Leave a Reply.

    Author

    In practice for over 20 years, Bonnie Diamond offers individualized, heart-centered care using a pain-free, Japanese style of acupuncture.  Her work is influenced by her nine year struggle with and complete recovery from Chronic Fatigue Syndrome.  

    Interested in finding out more?

    ​
    Schedule a free 1/2 hour online consultation.

    Picture
    View my profile on LinkedIn

    Archives

    December 2022
    December 2021
    April 2021
    March 2021
    January 2021
    December 2020
    November 2020
    September 2020
    August 2020
    June 2020
    April 2020
    March 2020
    February 2020
    May 2019
    April 2019
    February 2019
    December 2018
    October 2018
    July 2018
    May 2018
    April 2018
    March 2018
    January 2018
    December 2017
    November 2017
    February 2017
    December 2016
    October 2016
    August 2016
    April 2016
    February 2016
    December 2015
    September 2015
    July 2015
    May 2015
    January 2015
    November 2014
    September 2014
    July 2014
    June 2014
    May 2014
    April 2014
    February 2014
    August 2012

    Categories

    All
    Acupuncture
    Autonomic Nervous System
    Back Pain
    Bones
    Breath Work
    Chronic Illness
    Colds And Flus
    Depression
    Earth Element
    Food
    Gratitude
    Health
    Healthy Habits
    Holidays
    Holistic Health
    Insomnia
    Jon Kabat-Zinn
    Late Summer
    Love
    My Practice
    Osteoporosis
    Power Of Intention
    Reflection
    Sciatica
    Self Care
    Sleep
    Spleen
    Transition
    Vitamins
    Weight Loss

Convenient Easthampton, MA Location

Hours are Tuesday-Thursday, 10am-8pm


247 Northampton Street, #27
​Easthampton, MA 01027

​Get directions

​
Get information on other complementary health resources recommended by Staying in Balance.
Pioneer Valley Community Resources




Copyright 2000-2022 All rights reserved.
Photos used under Creative Commons from anitakhart, symphony of love, Berries.com, stevendepolo, pstenzel71, TAKUMA KIMURA, swong95765, Angelia's Photography, marcoverch, Herbert Guedes, Rob.Bertholf, _e.t, PhoTones_TAKUMA, mislav-m, Håkan Dahlström, Monkey Mash Button
  • Home
  • Bio
    • Testimonials
  • Conditions Treated
    • CFS/ME & Fibromyalgia >
      • Hope for CFS & FMS
    • Musculoskeletal Pain
    • Repiratory Issues, Weak Immune System
    • Fibromyalgia
    • Sleep Disturbances and Insomnia
    • Sports Injury
    • Depression, Anxiety, Stress
    • Prevention & Well-being
  • Services
    • Craniosacral Therapy
    • Ear Acupuncture Clinic
    • Japanese Acupuncture >
      • Why Acupuncture?
    • Wellness Counseling
    • Visceral Manipulation
  • Initial Visit
    • Free Consultation
    • Directions
    • Forms
    • Contact
  • Events
    • What People Are Saying
    • Workshops Led By Bonnie Diamond
    • Illness as a Spiritual Journey
  • Blog
    • Yummy Healthy Food