Jumpstart Your Health Routine With Mindfulness
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This document discusses how mindfulness can help people achieve their goals and make sustainable changes. It notes that most daily decisions are made unconsciously due to limited cognitive resources and automaticity. This can get in the way of goals, as can stress, which increases cravings and decreases metabolism, and self-criticism. Mindfulness cultivates awareness, inner calm, and self-compassion, which can address these challenges. It defines mindfulness and recommends designating daily mindfulness practices and integrating mindfulness into habits and routines.
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Jumpstart Your Health Routine With Mindfulness
- 1. TO JUMPSTART YOUR HEALTH ROUTINE, BE MINDFUL The Science & Practice of Mindfulness. by Shalini Bahl, Ph.D. Active Aging in The Pioneer Valley: A Collaboration Between UMass & Daily Hampshire Gazette
- 3. PERCENT OF PEOPLE WHO ARE SUCCESSFUL IN ACHIEVING THEIR RESOLUTION 8% http://www.statisticbrain.com/new-years-resolution-statistics/
- 4. WHAT DOES IT TAKE TO BRING SUSTAINABLE CHANGE
- 5. NOT ABOUT MORE WILL POWER OR WORKING HARDER, OR MORE INFORMATION OR “SHOULDING” YOURSELF
- 6. SYSTEMIC & SUSTAINABLE CHANGE IS ABOUT SIMPLE AWARENESS, INNER CALM & COMPASSION Mindfulness cultivates awareness, inner calm & compassion
- 7. WHAT GETS IN THE WAY OF OUR GOALS 3 Facts About The Human Mind
- 8. 3 CHALLENGES TO REACHING YOUR GOALS 1. Unconscious Decisions 2. Stress 3. Self-criticism
- 9. W H AT P E R C E N TA G E O F Y O U R D A I LY D E C I S I O N S A R E M A D E C O N S C I O U S LY ?
- 10. 5 % 9 5 % O F T H E D E C I S I O N S A R E M A D E U N C O N S C I O U S LY *Bargh and Chartrand 1999
- 11. A U T O M AT I C I T Y I S U S E F U L B E C A U S E W E H AV E L I M I T E D C O G N I T I V E R E S O U R C E S
- 12. WEIGHT GAIN DUE TO STRESS INCREASE CRAVINGS + DECREASE METABOLISM STRESS Korkeila et al 1998; Kiecolt-Glaser et al 2015
- 13. SELF- CRITICISM Negative self talk impedes progress
- 14. THE INNER CRITIC “You’re not good enough.” You’re lazy! You’re such an idiot! You’ll never lose weight. You have no will power! You’ve never reached any of your goals!
- 15. NEGATIVE SPIRAL OF SELF CRITICISM Self Criticism Self- Inhibition Self- Punishment Demoralized Rumination Procrastination Self- Loathing Slow Progress Less likely to achieve goals Powers, Koestler & Zuroff 2007 Gilbert 2006
- 16. HOW MINDFULNESS CAN ADDRESS THE 3 CHALLENGES 3 ways mindfulness is a super power
- 20. POSITIVE SPIRAL OF SELF COMPASSION Self Compassion Positive feelings Balance our fears Joyous Calm Confident Care- Giving Self- Awareness More likely to achieve goals Less Self- Conscious Less Comparisons Less Insecure More Motivation More Resilience Neff & Dahm 2015 Bahl & Milne 2010
- 21. WHAT IS MINDFULNESS “Mindfulness is the awareness that arises from paying attention on purpose, in the present moment, non-judgmentally” ~ Dr. jon Kabat-Zinn
- 22. TRANSFORMATIVE POTENTIAL OF MINDFUL CONSUMPTION Bahl et al 2016
- 23. AWARENESS TOOL: TRIANGLE OF AWARENESS AWA R E N E S S T H O U G H T S B O D Y S E N S AT I O N S E M O T I O N S Com passionate Curiosity InnerCalm Attention
- 24. HOW TO CULTIVATE MINDFULNESS Mindfulness Designated Practices Mindfulness Mindfulness Integrated Activities
- 25. T Y P E S O F M I N D F U L N E S S P R A C T I C E S • Awareness of Breath • Body Scan • Open Awareness • Mindful Walking • Mindful Listening • Loving Kindness • Mindful Movement (Yoga, Tai chi)
- 26. DESIGNATED PRACTICE Awareness of Breath
- 27. KNOW YOUR HABIT LOOP Cue Routine Reward Charles Duhigg, 2014
- 28. MINDFULNESS & THE HABIT LOOP: FOOD Cue Stress Dark Chocolate Feel Good Routine Reward Participants in the mindfulness intervention showed significantly greater decreases in food cravings, dichotomous thinking, body image concern, external & emotional eating.* H.J.E.M. Alberts, , R. Thewissen, L. Raes, 2012
- 29. MINDFULNESS & THE HABIT LOOP: EXERCISE Cue Alarm reminder Zumba Joy & Community Routine Reward People who reported being mindful during exercise also generally reported satisfaction with exercise, which was related to more exercise.* Tsafou KE1, De Ridder DT2, van Ee R3, Lacroix JP4. 2015
- 30. INTEGRATE MINDFULNESS IN THE HABIT LOOP Cue Routine Reward Time Location Emotional State Other People Immediately preceding action Entertainment Comfort Feel Good Socialize Replenishment of depleted resources AWA R E N E S S T H O U G H T S B O D Y S E N S AT I O N SE M O T I O N S Com passionate Curiosity InnerCalm Attention Choose Mindfully
- 31. MAIN TAKEAWAYS 1. Change is not about more will power or working harder but about more awareness, inner calm & compassion 2. Practice mindfulness daily, even if only for 5 minutes. 3. Integrate mindfulness in the habit loop: STOP ➤ Stop ➤ Take a few breaths ➤ Observe - Thoughts, Emotions, Body ➤ Proceed with mindful choice Mind Heart Body
- 32. CONTINUE YOUR EXPLORATION 1. Sign up for free introductory classes at Downtown Mindfulness 2. For Mindfulness coaching email me shalini@RemindingProject.com 3. Stay informed by liking us on https:// www.facebook.com/DowntownMindfulness/ 4. Try my 5-minute meditations on the Simple Habit app: A. Women’s resilience B. Self-Awareness C. Procrastination 5. Subscribe to my blog on RemindingProject.com