HABITS TO DITCH
Habits we all have them, some of them are helpful and some of them are not so helpful.
Our habits are automatic patterns of behaviour that are driven by deeply ingrained neurological patterns. They are the things we do again and again and again, with very little or no awareness on how they impact the bigger picture of our lives.
Healthy habits are incredibly powerful tools that you can create that will benefit both your body and mind without any conscious effort because willpower does not work trust me on this, it has been scientifically proven. Willpower is like a battery pack that constantly runs out. You can try and white knuckle yourself out of a situation but building healthy habits is so much more natural, easier and more sustainable in the long term.
However, on the flip side, unhealthy habits they can be difficult to stop, because you are often not even aware that you’re doing them.
We are usually very aware of how unhealthy habits impact our physical health, but we are not always aware of the everyday unconscious habits that could be having a negative impact on our mental wellbeing.
Changing the pattern, and breaking these unknowingly harmful habits, can have a hugely positive effect, so I am asking you to take note and see if you are guilty of any of the following
1. Overuse of Social Media
Most of us are guilty of it from time to time, but consistently spending hours on social media and getting into the compare and despair mode unfortunately does promote anxiety and low self-esteem.
Research has found that 30 per cent of people said using just two forms of social media for a number of hours a day made them feel very lonely. Whilst we are supposedly more connected than ever via online methods and social media, many studies have proven this actually leads to disconnection and feeling overwhelmed, anxious and lonely.
HOW TO BREAK THE HABIT:
Set a limit on the time you spend on social media, set this to a maximum of 2 hours a day or less and you have a simple, quick and easy way to improve your sense of wellbeing and remember people live their best lives via social media it is not always a true reflection of what is going on. .
2. Poor Sleep
Too much screen time and overuse of social media can impact your mental health in another way and that is affecting your sleep.
Sleep is essential for physical and emotional resilience. Improving your sleep, improves your mood and improves your natural physical and mental health. It can also help you lose weight.
Poor sleep affects every area of your life: from sports performance to productivity at work. There is a wealth of research that shows the links between poor sleep and depression, anxiety, and a number of mental health disorders.
HOW TO BREAK THE HABIT:
Here is a very simple solution that works: stop staring at screens before bed. Switch off the TV, tablets, phones etc at least 30 minutes before you go to bed. I promise you this will greatly improve your sleep and your general mood. Avoid eating at least 2 hours before you go to bed, if your body is focusing on trying to digest your food it si that much harder to fall asleep.
3. Over Thinking
We all do it, and it is both unhealthy and unhelpful.
When I talk about overthinking, I am referring to thinking about opportunities you haven’t taken and feeling regret, worrying about tasks you haven’t completed, bills you haven’t paid, etc.
These thoughts really impact our mental health and increase the levels of anxiety you feel on a day-to-day basis. It can be difficult to change this as often these are the thoughts that spiral out of control very quickly!
HOW TO BREAK THE HABIT:
Notice these thoughts in front of you – that way you realise they are just a thought, and you’re less likely to spiral.
“My advice is to write your thoughts down in a journal, or even on your phone,” says Dr Emeka. “This will help you to rationalise your and prevent the thoughts from becoming overly destructive.”
4. Lack of Exercise
Physical fitness is about more than just running endlessly on a treadmill. Exercise is any type of movement that you love and enjoy, cycling, dancing, walking, swimming, playing tennis and the benefits extend well beyond just physical health.
Movement has a hugely positive effect on mental health, too – and a lack of movement is likely to have a negative impact on how you feel.
We know that regular exercise can ease depression by releasing endorphins and feel-good chemicals, so dedicate a small part of your day to moving can be incredibly beneficial.
BREAK THE HABIT:
If you aren’t sure where to start, I shore the free app FITON with my clients, there are workouts suitable for any age and fitness level, with a wide range of choices from High Intensity, Cardio, Pilates, Stretching and start from as little as 5 mins. Do something you enjoy! Avoid running is you hate it, go dancing if you love it. If you are unable to dedicate 30 minutes in a row to exercise, break it up to 3 x 10 minute sessions or even 6 x 5 minute sessions this will still be beneficial.
5. Negativity
Many of us have a habit of complaining, and looking at the negative side of many situations and this can harm our mental health. Things we watch (like the news, violent and scary movies), and the things we read and the things we listen to can affect our perception of things. Try listening to a happy song and then a sad song and notice how this affects your mood and how you feel.
BREAK THE HABIT:
If news headlines and media coverage are making you sad, angry or anxious, do your best to limit your exposure – listen to the news for 5 minutes once a day if you absolutely feel you have to. Turn off news notification on your phone and reduce screen time unless you are watching funny videos that make you laugh and feel good.
Gratitude has been scientifically proven to have positive effects on mental health.
When you wake up in the morning get into the habit of saying what you are grateful for and this will break the cycle of negativity and remind you that there are plenty of positives in your life rather than focusing on what you don’t have focus on what you do have.
Try this simple exercise write down three things you are grateful for every single day – they don’t have to be big things, it can just be that you have a roof over your head or a kettle that works to make your tea – that is how I started out and I promise the more you are grateful for what you have the more you will have to be grateful for.
If you would love some support on changing your habits and just want some simple and easy steps then I would love you to join my free 21 DAY Habits of Health Programme – click here to join my community and start on your healthy habits journey. I can’t wait to see you on the inside.
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