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You are here: Home / Archives for bad habits

Overcoming Resistance to Change

February 20, 2012 by Scott "Q" Marcus Leave a Comment

frustration change diet overwhelm attitudeRarely – if at all – does anyone WANT to change.  

The results of the change are what actually motivate us.

Keep your focus on those.

“Logically,” we usually know what to do to improve our health and our lives. We just don’t do it.

Why?

Usually, it’s because we’re focusing on the mental work it takes. That seems taxing and overwhelming and not worth the effort. Therefore, we quit.

The key is to focus on the benefits you will receive by doing the work. For example, don’t focus on how hard it is to stick to your diet; picture how you’ll feel in one hour when you’ve resisted the habit.

In effect,  focus on where you will be from your efforts, not what it’s taking to achieve them.

[Read more…]

Filed Under: Change, Diet, Habits, Inspiration, Member Benefits, Motivational Monday, Overcoming Obstacles, Overcoming Temptation, Self Talk, Weight Loss Tagged With: bad habits, change, coaching service, desire, diet, habit, health, resistance, resolutions

Analyzing My Actions for True Results

February 10, 2012 by Scott "Q" Marcus Leave a Comment

Anti-Perfectionism Affirmation

Analyzing my Actions

Our thoughts lead to our actions. Our actions become our lives.

If something in your life is consistently NOT the way you expect it or want it to be, it’s time to take a look at the actions in your life. However, it’s important to do so without “beating yourself up.” Accept that the old action was simply the best way you knew how to do something – until now. Now that you know more, you will choose to do something different.

Reward yourself for what you tried – and then let it go (without blame)

Today, I will evaluate the results of my behaviors with appreciation for the intention and honesty in the results.

[Read more…]

Filed Under: Affirmation, Habits, Intentions, Overcoming Perfectionsim Tagged With: affirmation, affirmations, bad habits, change, habit, honesty, intention, lifestyle change, perfectionism

I’ve Got That Awkward Feeling

January 4, 2012 by Scott "Q" Marcus Leave a Comment

Assumption #1:

Most people know what we need to do to be happier, healthier, or more productive.

Assumption #2:

Most of us do not do it.

Example: if I know that losing 10 pounds; or walking more; or spending more time with my family; will improve my life — and I have the wherewithal to do so — why don’t I just do it? Avoiding change is as much a part of the human condition as is falling in love or growing older. We all do it, whether we plan to or not.

This time of year that predicament is in full bloom. Millions boldly proclaim their “resolutions;” goals they will finally make real. The media are replete with experts, products, and services to assist in the quest. Diet centers, gyms, and self-improvement clinics of all stripes are busting at the seams. Yet, within weeks, you can shoot a proverbial cannonball through them without danger of hitting anyone.

Richard Bandler is one of two co-creators of the field of Neuro-Linguistic Programming (NLP). As I understand, NLP, in its most basic sense, states that our internal dialogue is a cause of our actions. For example, should my inner voice stubbornly insist, “You cannot lose weight,” I will develop a series of beliefs and resultant actions which reinforce that, creating a self-fulfilling prophecy. Conversely, if I “program myself” to say, “I am losing weight;” it will cause actions toward that end. In effect, you are what you think.

In an interview I recently viewed, Mr. Bandler explained why resolutions are usually ineffective. Being a student of change, and one who speaks to this topic, I was familiar with many:

  • We really don’t want to
  • Unrealistic goals
  • Lack of a plan

[Read more…]

Filed Under: Beliefs, Change, goals, Habits, Inspiration, Newspaper Column, planning, Power of Attitude, resolutions, Self Talk Tagged With: assumption, bad habits, change, emotions, feelings, habit, inner voice, internal dialogue, lifestyle change, losing weight, new year's resolutions, nlp, resolutions, resolutions that stick, richard bandler, self fulfilling prophecy, self improvement, unrealistic goals

Handling the Family Gathering: Avoiding Family Drama to be Healthy

December 28, 2011 by Scott "Q" Marcus Leave a Comment

Not all family reunions are, well, shall we say, “familial.”

Despite the two-dimensional, everything-works-out-in-the-end, sitcom model of American life, some relatives are just not cut from the same cloth. Gatherings can more resemble armed camps across a kitchen table, rather than a joyous reunion of long-parted siblings longing to catch up on the past year’s goings-on.

Alex, her oldest brother, was always hell-bent on proving how much he knew, accuracy be damned. He over-talked, was excessively loud, and foisted his I-could-be-with-someone-more-important-than-you attitude on everyone from the moment he strutted into a room.

She was yin to his yang; righting the “injustice,” alone she would step into the fray and engage. Of course, this further amplified the conflict; but it drove her nuts to let him push his way around, ignoring everyone else’s needs.

This year, however, she would not be sucked into his dark drama vortex. Since her divorce, she was working on accepting things as they were rather than how they “should” be. Therapy, a fitness program, and losing 33 pounds; was allowing her to reclaim her life. She would not let her boorish brother steal that away — not tonight, not again.

Mustering a Herculean effort, she engaged Alex in small talk only, and the family reunion fared better than usual. He jabbed, she sidestepped; he blew hard, she refused to blow back.

Once the clan dispersed, sans spectacle, the quiet of the house collected around her, and she replayed the events in her head. “I should have told him off! He thinks he’s the only one who knows anything! What gives him the right?” Her inner dialog grew more bellicose and she pondered all the things she could have said — but didn’t.

She might be getting in touch with her “better self,” but she was far from “perfect” and she realized how agitated she still was. Sure, she kept the peace, but at what price?

The kitchen clock chimed midnight; yet she was as awake as if she had downed a convenience store’s inventory of energy drinks. Not knowing how to disperse that excess agitation, she found herself nibbling from a pyramid of dark, cubed, walnut fudge blocks that graced the center of the table. As the sweet texture melted in her mouth, she lost track of Alex, floating away on a cloud of sugary goodness.

“I really need to stop eating,” she thought, while reaching for another chocolate block. “It’s wreaking havoc on my diet.” Yet she had to admit, nothing soothed the image of Alex like chocolate.

She could stop right this second, take back control, and be angry; or chow down on fudge mountain, feel great, and look like a blimp. THAT would sure give Alex something to crow about, wouldn’t it?

That’s all it took.

Impulsively, she grabbed the plate, rushed to the sink, and poured into it a cascade of fudge bricks. The thought scampered across her mind to reach in and save a few, but she refused to give in and — while still empowered — brushed the remaining cubes into the drain.

The dilemma remained however, how to deal with her pent-up tension?

[Read more…]

Filed Under: family, Holidays, Inspiration, mental health, Newspaper Column, Overcoming Temptation, Traditions, Weight Loss, willpower Tagged With: acceptance, attitude, bad habits, change, conflict, dieting, emotions, family reunion, family reunions, feelings, fitness program, gatherings, happiness, inner dialog, joyous reunion, lifestyle change, motivation, relatives, resisting temptation, self esteem, siblings

Fixing Smokey: Who is More Stubborn, Cats or People?

November 9, 2011 by Scott "Q" Marcus Leave a Comment

My wife, Mary Ann, is one of the most nurturing individuals you will ever have the pleasure to meet. She is also a passionate advocate for animals. More specifically, one might refer to her as “one of those cat ladies.” I personally would not do that as the result would be that I would spend my evenings in solitary. (Of course, she would spend the night-time with our cats, proving my point. Yet, I think the irony would be wasted on her.)

The Orange BoysWe had three cats.

Sadly, “K.C.,” the elderly matriarch passed away early this year, leaving the two identical ginger cats, “Tiger” and “Motor.” (Let’s be clear; I did not choose their names, okay?) These “orange boys” are “inside cats,” because our vet said that the best way to ensure your kitties lead a long, healthy, purr-fect life is to not them prowl the streets. As nimble and agile as felines might be, they don’t understand the concept of automobiles.

Within our fenced backyard dwells a third, Birman, cat. She (we think she’s a “she” but we’re not sure) unexpectedly appeared six years ago, and although she has departed for short periods, she always returns. Exhibiting no fear of us, she’s incredibly affectionate, so we think she was abandoned. Due to her silky, strikingly beautiful, long, silver, and black fur, we call her “Smokey.” (I wanted “Velvet” but was over-ruled.)

Since K.C. passed, my wife has wanted to integrate Smokey with the orange boys, especially as the weather turns harsh. Last weekend, she was finally able to convince Smokey to come inside. To help her feel safe (as well as let the other animals acclimate) Smokey stayed in an unused upstairs bedroom, replete with bed, food, water, litter box, and a screened — but slightly open — window, allowing her the ability to survey the neighborhood from on high. After Smokey was given the good-health go-ahead by the vet, we would begin the process of assimilation. [Read more…]

Filed Under: Inspiration, Newspaper Column, Overcoming Obstacles Tagged With: assimilate cats, bad habits, birman, birman cat, cat ladies, change, ginger cats, healthy cats, humor, inspiration index, kitties, purr fect, veteranarians

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