Purposeful Habits: Crafting Your Ideal Vision
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Ever found yourself pulling into your driveway with no memory of the trip? It’s unsettling, isn’t it? Yet, somehow, your hands turned the wheel, your feet worked the pedals, and here you are. This curious phenomenon reveals something fascinating about our brains: habits.
Habits are like invisible drivers, guiding much of what we do without our conscious input. In psychology, a habit is any behavior we repeat regularly, often without thinking. From brushing your teeth to scrolling social media, habits power our days. The great news? They’re not set in stone; they’re learned behaviors, which means we can absolutely change them.
Habits: The Apps of Your Subconscious Mind
Think of habits as the “apps” running in the background of your subconscious mind. When you’re born, your brain is like a brand-new computer—it comes with basic factory settings: instincts like crying and suckling. Everything else? Downloadable software. Walking, talking, tying your shoes - these are apps you install through experience.
The sheer volume of information we absorb throughout our lives is staggering. If we had to consciously process every single action, we’d be overwhelmed. Imagine needing to remind yourself to pick up a fork or coordinate your legs to take a step—it would be chaos! This is where habits step in. Your mind cleverly creates "apps" for these routine tasks, freeing your higher mental functions for more complex challenges.
Once a habit is learned, it runs in the background like your phone’s apps. But just like those apps, some habits are beneficial (like saving money), while others can drain your resources (hello, doomscrolling).
The key is learning how to manage these mental apps to optimize your operating system.
The Power of Habits
Children are in a constant state of learning, and watching my grandson grow has been a fascinating reminder of how habits form. At just two years old, he’s like a little sponge, observing everything around him and mimicking what he sees. This process involves a lot of trial and error, gradually refining his skills. When he learned to walk, he took it step by step until it became second nature. In essence, he’s programming his subconscious mind, where all these habits will be stored.
But this isn’t just a childhood phenomenon. As adults, we also build habits through repetition and practice until they become automatic. Think back to when you first learned to drive. At first, every action felt monumental, but now you can switch between gas and brake without even thinking about it. This instinctual driving is a testament to your subconscious mind at work.
When we’re distracted or lose conscious connection to our bodies, our subconscious steps in to engage a habit, ensuring everything runs smoothly until we regain focus. Research suggests that up to 95% of brain activity occurs unconsciously, covering habits, emotions, and even automatic body functions. Astonishingly, about 40% of our daily actions are driven by habits. That means almost half of what you do isn’t deliberate; it’s on autopilot. So, the question is: are your habits working for you or against you?
Transforming Your Vision into Reality
A few weeks ago, I chatted about the importance of creating a vision for your ideal self as we enter the new year, rather than just making vague resolutions. Crafting that vision is a crucial first step, but it’s just the beginning of your transformative journey. Realizing that vision requires a significant shift in your behavior.
As they say, "Insanity is doing the same thing over and over again and expecting different results." If you try to change your behavior without addressing the habits ingrained in your subconscious, you’ll likely find yourself slipping back into old routines that form the core of your identity.
Habits Are More Than Just Actions
But here’s the kicker: habits go beyond simple actions like brushing your teeth or paying bills. They shape our thoughts and attitudes, too. Ever catch yourself grumbling about the dishes? Asking, “Why do I always have to do this?” That habitual negativity can sour your mood and affect your relationships.
Let’s take the dishes again as an example. When faced with a sink full of dirty dishes, it’s easy to grumble and adopt a negative attitude. But what if you reframed that inner dialogue? Instead of complaining, you could tell yourself, “I’ll wash the dishes because I love having a clean kitchen.” The task remains unchanged, but your attitude shifts dramatically. This illustrates the power of changing habits—not just what you do, but how you think about what you do.
The Power of Sustaining New Habits
While motivation might get you started on establishing new habits, it’s not enough for lasting change. Motivation can be as fickle as a cat on a hot tin roof—up one minute and down the next. What you really need are systems and strategies to make those new habits stick.
Starting a new habit often feels uncomfortable because you’re rewiring your brain, akin to installing a new app on an old device—it takes time and adjustment. Initially, it may seem challenging, but once those neural pathways are established, maintaining the habit becomes much easier. As you practice and reinforce the new behavior, your subconscious gradually takes over, allowing the habit to happen almost automatically. Embracing this initial discomfort is crucial—it lays the groundwork for lasting change and growth. Remember, every expert was once a beginner, and every habit starts with that first, sometimes awkward, step!
The Power of Alignment Between Habits and Identity
Since so much of our behavior is habitual, taking the time to study ourselves is essential when we want to change our life outcomes. True behavior change happens when our habits align with our identity. Your personality is a unique blend of thoughts, feelings, and behaviors that shape how you interact with the world, creating consistent patterns of actions and reactions. You’ll know you’ve succeeded when you transition from merely wanting something to truly embodying that identity. For instance, someone who sees themselves as a healthy eater will naturally gravitate towards nutritious foods. They act in accordance with the person they’ve become, thanks to their healthy eating habits.
Many struggle to change their behavior because they overlook the root of the issue: their habits. They might think they lack motivation to change, but often, they just lack situational clarity. As psychologist Carl Jung wisely stated, “Until you make the unconscious conscious, it will direct your life and you will call it fate.” So, let’s get conscious about those habits and transform our lives!
The Importance of Tracking Habits
In the wellness community, there’s a saying: “What gets measured gets managed.” This principle suggests that making changes becomes a whole lot easier when you have clear information at your fingertips. For example, adjusting your diet is simpler when you understand how your blood pressure reacts to various factors like food, stress, and exercise. The same goes for habits; it’s tough to modify a behavior if you’re unsure why or how often you engage in it. Luckily, tracking your habits doesn’t have to be complicated or a long-term commitment.
Using a habit tracker comes with two main perks. First, it encourages mindfulness about your daily habits. You see, habits can become automatic, often kicking in when you’re distracted and not consciously aware of your actions. Second, tracking helps you identify the environmental or emotional cues that trigger these behaviors. Over time, these cues can become so commonplace that they feel invisible. Understanding these triggers is crucial when you’re trying to establish new behaviors.
Tracking also allows you to see your progress, which is great for adjusting your course or celebrating your new lifestyle. Once you identify habits you’d like to change, it’s essential to build a new paradigm based on positive habits. Simply eliminating bad habits isn’t enough; they need to be replaced with new, constructive ones.
Plus, a habit tracker can enhance the satisfaction you derive from engaging in new habits. Tools like log books and charts make behaviors more obvious, attractive, and satisfying. This focus on progress helps you maintain motivation without fixating solely on the end result.
Make tracking as easy as pie; it doesn’t need to be permanent. Once a habit is established, you might find you no longer need to track it. The goal is to reach a point where the new behavior becomes automatic. However, be careful not to get too caught up in the numbers. Instead, focus on the underlying reasons for your habits to ensure they remain meaningful. Ultimately, remember that “measurement is only useful when it guides you and adds context to a larger picture, not when it consumes you.”
Identifying Triggers for Change
Once you’ve pinpointed those pesky habits you want to ditch, the next step is to replace them with productive ones. It’s not enough to simply eliminate bad habits; you need to create new ones to fill that void. One effective strategy for changing habits is to identify the triggers that lead to undesirable behaviors.
If you’re unhappy with your current situation—say, you’ve gained a few pounds—you need to examine the behaviors contributing to that outcome. Are you eating more or consuming the wrong types of food? Understanding the habits driving those behaviors is crucial for making effective changes.
Facilitating Change Through Triggers
To effectively change your habits, consider removing triggers that lead to undesirable behaviors. This might involve eliminating specific items from your environment or making them harder to access. For instance, if you tend to snack on junk food late at night, try removing those snacks from your home entirely and stocking your kitchen with healthier options.
On the flip side, you can create positive triggers that promote good choices. If you want to drink more water, keep a water bottle on your desk or set reminders on your phone. This way, drinking water becomes a natural response to seeing the bottle or hearing the alert.
In my own experience, setting up my environment to support my goals has proven effective. For example, I’ve added hourly alarms to my watch, reminding me to move every hour. By making this reminder automatic, I’ve successfully incorporated a movement habit into my routine.
By understanding and manipulating the triggers in your life, you can effectively reprogram your behaviors and build a strong connection between triggers and new habits, reinforcing positive changes.
Visual Cues and Habit Formation
Often, we engage in certain behaviors simply because they’re in front of us, rather than out of a strong desire to do so. Visual cues play a significant role in shaping our actions and serve as powerful catalysts for behavior. To enhance your chances of success, it’s crucial to make these cues as obvious as possible.
Equally important is avoiding cues that trigger unwanted habits. The principle of “out of sight, out of mind” can be effective; by removing or hiding these triggers, you reduce the likelihood of engaging in undesirable behaviors.
Since visual cues heavily influence behavior, establishing new habits is easier in a fresh environment where old triggers are absent and new triggers are present. To create a supportive environment for new habits, consider actionable strategies like cleaning out your pantry of unhealthy snacks, rearranging your refrigerator to make vegetables more visible, or keeping workout gear accessible. These small adjustments can profoundly impact your ability to foster positive changes and reinforce productive behaviors in your daily life. Ultimately, the goal is to establish new cues that trigger the habits you wish to adopt.
Let’s consider two individuals who commit to watching less TV after work. In the first week, both are successful. However, by the third week, one person returns to their old TV-watching habits. The difference lies in the systems they established to support their goals.
The successful individual made deliberate choices to avoid watching TV. They moved the remote to a drawer in another room, placed books on the table next to the couch, and removed TV apps from their phone. In contrast, the unsuccessful person didn’t change their environment and fell back into old habits out of boredom.
This example highlights a vital lesson: successful individuals create environments that support their new habits. By making intentional adjustments, they facilitate behavior change and minimize the temptation to revert to old patterns. Remember, strategically setting up your environment can significantly enhance your ability to maintain new habits over the long term!
The Impact of Your Social Circle on Personal Change
It’s essential to recognize how the people we associate with significantly influence our behavior and lifestyle. Our family, friends, and acquaintances can create an invisible form of peer pressure that encourages us to conform to their habits. While they may appreciate you as you are, your desire for change might prompt them to reflect on their own choices, which can be uncomfortable for them. This is why seeking out a new tribe or community can greatly ease your journey toward transformation.
When you surround yourself with a group that embodies the values and habits you wish to adopt, the focus shifts from an “I” scenario (I eat healthy food) to a “WE” scenario (We eat healthy food). This fosters a built-in support system that helps you stay aligned with your goals.
Creating a new tribe has never been easier, thanks to social media and digital communication. While face-to-face interactions are beneficial, we are no longer limited by location. By cultivating relationships with those who inspire and motivate you, you can create an environment that encourages growth and positive change.
So, remember, the company you keep profoundly influences your behaviors and mindset, so choose your tribe wisely!
The Journey of Habit Formation
Starting a new habit can feel a bit uncomfortable, like trying on a pair of shoes that are just a tad too tight. It involves changing or rewiring your brain, which can be a bit of a workout for your mind. However, once those neural pathways are established, the habit becomes easier to perform. Eventually, your subconscious mind takes the reins, allowing you to execute the habit effortlessly and automatically.
Here’s an interesting fact: there’s no magic number of days that guarantees a behavior will become automatic. Instead, habit formation relies on the frequency of repetition. You need to string together enough successful attempts until the behavior is firmly embedded in your brain.
Embarking on the journey of adopting new habits can be challenging, and you might not hit the ground running. The saying “practice makes perfect” really rings true here. As you practice, you’re not just creating new neural pathways—you’re also gaining insights about yourself. Each attempt provides opportunities to refine the process, ultimately leading to improved outcomes.
These adjustments don’t mean you’re failing; they simply indicate that you’re optimizing your habits for a more effective routine. So, embrace this journey of continual improvement and self-discovery. Remember, each small tweak can help you establish a sustainable habit, bringing you closer to your goals and aspirations. The path to change is dynamic and thrives on adaptation!
Tailoring Habits to Fit Your Unique Personality
When it comes to habit formation, it’s crucial to develop habits that align with your personality and preferences, rather than just adopting what others suggest. Everyone is unique, and what works for one person may not resonate with another. By customizing your habits to suit your individual style, you’re more likely to find joy and fulfillment in the process, making it easier to stick with them over the long haul.
Instead of merely establishing a new habit, focus on building upon it and improving it incrementally each day. This approach embodies the 1% effect, which emphasizes that small, consistent improvements can lead to significant progress over time. Striving for just a 1% enhancement in your habits daily can yield remarkable growth without overwhelming you.
Improvement isn’t just about learning new habits; it’s also about fine-tuning those habits to make them more effective for you. As you practice and refine your routines, pay attention to what feels right and what doesn’t. This self-discovery process helps identify areas for adjustment.
For instance, if your goal is to exercise more, you might start with a basic routine. As you progress, incorporate activities you genuinely enjoy to maintain consistency. Reflect on your habits regularly by asking yourself questions like: What aspects do I enjoy? Are there parts that feel forced? How can I modify this habit to better suit my lifestyle?
Engaging in this reflective practice creates a feedback loop that allows your habits to evolve continuously. Remember, the journey toward personal growth is ongoing. Embrace the process of building habits that resonate with you, and enjoy the journey of improvement!
Becoming the Vision of Your Ideal Self
As you move forward in your personal growth journey, keep in mind that true transformation isn’t just about adopting new behaviors—it’s about becoming the vision of your ideal self. You’ve taken the time to imagine the person you aspire to be, and with each small step, you are aligning your habits, actions, and mindset to reflect that vision. You’ll know you’ve truly made it when you no longer feel like you’re striving to become someone else. Instead, you’ll naturally embody the values, behaviors, and identity of the person you’ve always wanted to be.
This vision of your ideal self is more than just a goal—it’s your compass. It provides clarity and direction, helping you make choices that bring you closer to the person you’re striving to become. Each time you act in a way that aligns with your vision, you strengthen the neural pathways, habits, and identity that will eventually make this new version of yourself feel effortless and natural.
Ultimately, the goal is to align your daily actions with the person you aspire to be. When you look in the mirror and see that vision reflected back at you—not just in what you do, but in who you are—you’ll know you’ve arrived. This transformation is a testament to your dedication, resilience, and belief in your potential. You are no longer just striving to be your ideal self—you are your ideal self.
And that is the greatest achievement of all.
Let’s get cooking!
It’s true. Potato chips are my kryptonite and I’ve been to known to stress-eat a few (or a lot😉). Bringing awareness to this habit has helped a lot, but to be honest, the best way for me to avoid them is to not keep them in the house. And, if they make it into the house, they need to stay stashed in the pantry. You know, out of sight, out of mind.
This Sourdough Granola has been a great replacement for the satisfying crunch of those chips. While they don’t replace the saltiness, this delightful granola with its sweet dried fruit is very satisfying indeed.
Try it - I know you’ll love it too!
Sourdough Granola
Sourdough Granola is a delightful twist on the traditional breakfast staple, offering a unique tangy flavor that sets it apart. Made by combining whole grains with a sourdough starter, this granola boasts the nutritional benefits of probiotics, helping to support gut health. The process adds depth to the flavor, creating a crunchy texture that's perfect for enjoying with yogurt, milk, or even straight from the jar. Packed with nuts, seeds, and dried fruits, sourdough granola not only provides a satisfying crunch but also a wholesome blend of nutrients to energize your morning.
This innovative recipe is an excellent way to repurpose leftover sourdough starter, turning what might otherwise be wasted into a delicious and nutritious treat.
Sourdough Granola
Ingredients
- 1 1/2 cups regular cooking oats
- 2/3 cup chopped nuts (walnuts, almonds, pecans, cashews)
- 1/3 cup raw pumpkin seeds (or seed of choice)
- 1/4 cup unsweetened coconut flakes
- 1/4 cup pure maple syrup (or honey)
- 3 tbsp avocado or coconut oil
- 1/3 cup sourdough starter
- 1/4 tsp salt
- 1/4 tsp cinnamon
- dash nutmeg
- 2 tbsp chia seeds (black or white)
- 2 tbsp hemp seeds, hulled
- 3/4 cup assorted dried fruits
Instructions
- Preheat the oven to 325 degrees F. Line a baking sheet with parchment paper or a silpat mat.
- In a large bowl, mix oats, nuts, pumpkin seeds, and coconut. Set aside.
- In a smaller bowl, whisk together the maple syrup, oil, sourdough starter, salt, cinnamon, and nutmeg until well combined. Stir in the chia seeds and hemp seed making sure to coat them thoroughly with the mixture.
- Pour the sourdough mixture into the oat mixture. Stir, coating the oats with the sourdough mixture.
- Spread the granola mixture in a thin layer on the baking sheet. The thinner the layer the more even it will cook.
- Bake for about 15 minutes, stirring half way through. You'll know it's done when it is lightly brown and has a toasted aroma.
- Sprinkle the dried fruit evenly over the granola. Press the fruit into the granola. This will get it to stick together as it cools.
- Cool (if you can wait that long) and enjoy with milk, yogurt, or on its own!
- Store the cooled granola in an airtight container on the counter.
Notes
- You can use an active starter or your discard. The active starter will have a milder flavor.
- If you don't have a starter, you can purchase a fresh or freeze-dried on online. Etsy is a good source. and rehydrate prior to use. If you get a dried one, you will need to rehydrate it prior to use.
- Feel free to swap out or add to the spices. Ginger and cardamom are good flavors.
- For a chocolatey twist you can add some cocoa powder to the wet ingredients. Alternatively, you can stir chocolate chips in with the dried fruits. It will melt slightly for a tasty indulgence.