Making Habits Stick, Part 1 - Behaviors Are a Choice

Anybody can change specific behavior patterns for a limited period of time. The real challenge comes when you try to make these behaviors last.

For one thing, behaviors related to diet are particularly hard to change because one's habits in these areas are typically established in childhood. Per "Nutrition in pediatrics: basic science and clinical applications" (Walker et al), "dietary patterns established during childhood tend to persist over time".

Many children are taught to clean their plates and are given treats to reward good behavior. When they become adults, they will likely continue to eat whatever food is placed in front of them, even the ridiculously "super-sized" servings available in so many restaurants. And many adults unconsciously reward themselves with an indulgent snack or large meal, even for something as basic as arriving at work or making it through the day.



Another factor is that the social pressures to eat can be intense.

Many festive social or family gatherings are centered around food. Vast quantities are prepared, and those in attendance are usually encouraged by friends and loved ones to eat as much as possible. Anybody who doesn't do their part by eating a lot is often made to feel guilty.

When thinking about changing our reactions in situations like this, it's helpful to consider the concepts behind Cognitive-Behavioral Therapy, which is based on "the idea that our thoughts cause our feelings and behaviors, not external things, like people, situations, and events".

This is an empowering thought. We are not puppets. We can choose how we respond to visual cues and social stimuli. We don't HAVE to eat every bite on our plate. We CAN say "No, thank you" to seconds at Thanksgiving dinner. Our behaviors are determined by our own choices.

It's not always easy, and some attempted behavior changes won't stick. But some will, and if you continue to make the effort - even in fits and starts - the number of behavior changes that turn into habits will increase.

- Sue