This Time I Mean It

Getting Past What Holds You Back with Baby Boomer Weight Loss Expert Scott 'Q' Marcus

You are here: Home / Archives for changing habits

Hanging Around Getting Fit

By

There is confusion as to why the current pandemic’s virus is named “COVID-19.”

The CDC, on its website, explains, “In COVID-19, ‘CO’ stands for ‘corona,’ ‘VI’ for ‘virus,’ and ‘D’ for the disease.” “Nineteen” refers to the year the virus was discovered.

Not wishing to disagree with such an esteemed, well-respected, scientific organization but, in the same manner that the “Freshman 15” refers to the 15 pounds many first-time college students gain in their first year, the 19 in COVID-19 is, in reality, a reference to how much weight most of us gain while stuck in our abodes, gulping junk food, watching Netflix, and hoping to survive until 2021. After all, let’s be honest, if the apocalypse is nigh, does it really matter how many Twinkies I consume?

So, while commemorating “south of the border night” on my couch (a celebration in which I engage several nights a week), consisting of an extra-large helping of nachos and a Margarita (or two), I had to unbuckle my belt and was therefore painfully confronted with the fact that I was becoming a tad “thick around the middle.”

“Nah, not me,” thought I. After all, everyone knows that calories consumed to medicate feelings of sadness or anxiety don’t add pounds. Clearly, my belt shrunk. Hefting myself from the sofa like a nine-month pregnant woman struggling to rise, I waddled to the scale, only to be alarmed at the number flashing before me.

“NO! Can’t be,” said I, putting down the bean dip and wiping the melted cheese from my face, “Time for a new scale.”

“Honey,” I called out, seeking confirmation that I remained as svelte as a 27-year-old fitness trainer, “Am I putting on weight?”

<crickets>

“Honey? Did you hear me?” I bellowed again from the bathroom scale while contorting myself into various poses on the platform to lower the number. (None worked.)

From the kitchen, the garbage disposal activates, blasting forth an earsplitting racket; my wife shouting over the din, “Sorry dear, I can’t hear you. Talk to me later.”

Point taken.

Faced with an indisputable truth, I – being the motivator that I am – decided to immediately commence a plan to flatten my stomach. Eating fewer chips would be a good start, but I wasn’t quite “there” yet. Instead, opting to strengthen my arms and make flat my belly by pulling out timeworn exercise equipment stored in the back of the closet since the Carter administration. I lugged the “ab flattener” sit-up machine into the guest room, blew off the dust (coughed repeatedly), and located it in the center of the floor. Next, pushing aside old moth-ridden blankets, and beyond the tchotchkes in boxes, I yanked loose my ancient pull-up bar, secured it to the door jamb, and gave it a yank or two to ensure it could support my now-heftier bulk.

“Okay,” said I to myself, picturing six-pack abs within the week. “What is my strategy?”

[Read more…]

Making Change Stick: The Five Levels of Habit Change

By

We develop patterns, which we call habits.

They’re like being bundled up in warm blankets with soft pillows on a cold morning; comforting, supportive, relaxing. Who would want to willingly change that? Continuing the metaphor, it can feel like moving to a sleeping bed on a hard floor, no air mattress, and the heater isn’t working.

Since we are in a period of paradigm-shifting, life-altering, stress-inducing, overwhelming change, I thought it might be helpful to understand why it’s so difficult to get new habits to stick.

Firstly, remind thyself that all change is spawned of fear, force, or pain. No one wakes up thinking, “I love my life! Let me see how I can change it.” We change because we see no alternative and because the “old system” wasn’t cutting it anymore. Maybe the times are different. Maybe we’re different. But something must adjust, and sadly it’s us. Being inspired to change by “negative” feelings also automatically puts us at a disadvantage as we’re not thinking clearly, to begin with.

To that end, know that there are actually five levels we must tweak, each deeper than the one prior if we’re going to make our sleeping bag become a cushy, fluffy bed.

The simplest, easiest adjustment is Environment; defined as that which “I see.”

Let’s say you’ve decided to be socially responsible and be concerned with the greater good by wearing a facemask. However, each time you leave the house, you forget your mask. An example of Environment change could be relocating your mask to a hook by the front door. Now, it will prompt you to wear it. Simple. Easy.

But it might not stay with you if you don’t change the next level: Behaviors, that which “I do.”

If I don’t modify those, my Environment reverts to unsupportive.

Continuing with our illustration, upon returning home, you remove your mask and put it in the washing machine. That makes sense, but that behavior means that when you leave, Environment is no longer provoking you to wear a mask. Consequently, a Behavior change must take place, such as obtaining a few masks and placing them all at the front door, plus remembering to hang cleaned masks there when you finish the laundry. This alleviates the difficulty of “forgetting” to wear one.

“But, I can’t keep remembering to put masks all around my house,” you might reply.

Welcome to level three: Capabilities, that which you “can” or “cannot” do.

Your perceived – and that’s the operative word – Capabilities determine which Behaviors will stick or fade. If your internal dialog is, “I don’t have time to do this,” or “I have too much else to do,” you’ll give up new Behaviors, putting you back to square one.

Capabilities are born of Beliefs, level four.

Beliefs, despite appearing as facts to us, are really not. They are feelings. They are not true for all but are to us. Continuing in our mask saga, if my Belief is that “masks are unnecessary and a pain in the behind” (um, poor choice of body parts for masks but you get my drift…), then you will consider it unimportant and pointless to amend your Capabilities to reinforce that you can indeed manage a couple of masks. Resultingly, new Behaviors fade, the Environment becomes unsupportive, old habits return. If my Belief changes to “I feel it’s important to wear a mask, no matter how awkward,” Capabilities shift, producing a positive domino effect.

With only a few hundred words, I can’t really delve deep into the concept of Beliefs, as there are so many extenuating conditions that affect them.

However, the Universal Truth they have in common is that they are the outgrowth of the deepest level, Identity, those words following “I am…”

We possess multiple Identities in which we adorn ourselves, depending on conditions. For example, my Identity of “Romantic” is certainly welcome and appropriate when it’s my wife, yet I would be out of line with my co-worker. Identities, like outfits, adjust to the settings in which we find ourselves. Rounding out the now overworn mask tale, if my Identity is “I am too busy to deal with this,” my Belief might be “this is ridiculous;” yet again collapse the dominos. Should I alter my Identity to “I am socially responsible and concerned about spreading the virus,” then Beliefs correct to “I feel it’s important to figure out a way to do this.” My Capabilities will now line up that empowerment. Behaviors adapt. Environment adjusts. New habit locks in.

Whether talking about pandemics, weight loss, productivity, or personal relationships, the pattern remains the same.

About the author: Scott “Q” Marcus is a professional speaker and founder of www.ThisTimeIMeanIt.com, where he can be contacted for coaching, consulting, and presentations. During this social distancing period, he is conducting monthly on-line workshops on setting goals and getting past what holds you back. If you would like a free graphic of this topic or to know more about his workshops, go to www.ThisTimeIMeanit.com/handout

Personal Confession

By

Since I started writing these columns oh so long ago, I’ve had several objectives.

First, I wanted them to be of value to you; I didn’t want to vomit a bunch of words on a page assuming that merely because it’s in print, it’s worth your time. That’s delusional and ego-centric; I wish to be neither.

Next, I wanted them to inspire when needed and provide a laugh when possible.

Finally, and as important; they needed to be honest. In other words, I would be transparent, doing my best to be who I am really am so that the person you might meet on the street is the same guy you read in print. The way I look at, if shame was transformational, we’d all be soaring across the heavens. Take a look around, it doesn’t work.

Putting all that on the table, I was reticent about this piece because it’s something with which I’ve wrestled for too long, keeping it in a dark, backroom closet. Will you think less of me if I expose this to the sun? Will you wag your finger, shake your head judgmentally, tsk loudly, and say, “I’m so ashamed of you”? Odd, isn’t it, how that perceived — not necessarily actual — reactions weigh so heavily?

Finally, I decided, “Screw it. If that’s the way you’re going to be, there’s nothing I can do about it. Stick to my truth. After all, as the song says, ‘if you don’t stand for something, you’ll fall for anything.’”

So, here goes.

I haven’t had anything with alcohol in it for a month.

There, I’ve said it. It’s in the world; no taking it back now. [Read more…]

Change Your Thinking, Change Your Life

By

As I remember the broad strokes, college students – the guinea pigs of most psychology experiments – were divided into two sections.

Both groups were given monologues that they were to earnestly perform for an audience. One group was well compensated for their involvement; the other was not.

The content of the scripts was what sensible, civilized, average people would find distasteful, even abhorrent. As illustration, the Jewish people should have been exterminated in World War II, or slavery was actually positive for African Americans and should be reinstated.

Using a psychological evaluation prior to their performances, each actor was rated on a one-to-five scale as to how much their beliefs were in alignment what they were about to perform. Upon completion, they were again assessed as to their level of agreement. The purpose of these measurements was to understand if the students’ beliefs moved in the direction of what was espoused in their scripts after they performed them.

The results were striking.

[Read more…]

Gratitude or Willpower? What’s More Effective?

By

I know I say this a lot. As a matter of fact, I know you do too. So, say it with me, “I can’t believe January is over already.”

With one month down, so too are the majority of New Year’s Resolutions. Sadly, by the end of the first week of the first month, 30 percent of resolutions have gone the way of all flesh. Come year’s end, only eight percent remain; it’s therefore accurate to deduce that over 90 percent of us give up on our commitments by the time the ball drops on the next year. How frustrating.

There are a few reasons.

Most of us set vague goals.

For example, we say, “This year, I’m going to take better care of myself,” or “I’m going to lose weight,” or “stress less.” Intention positive? Yep. But without a specific action plan, it’s a nebulous, free-floating, hazy decree, dissipating as quickly as the fog which hugs the coast on a summer morning.

Another cause for failure is relying too much on the wrong definition of willpower, too often seen as our ability to white-knuckle bully our way through temptation.

Willpower is NOT the ability to take a long-term stand, plant our feet, cross our arms, and defiantly proclaim, “I won’t give in!” Rather, if we reframe the definition to, “I won’t give in THIS ONE TIME,” we alleviate much of the self-imposed pressure, upping the odds we’ll actually accomplish what we say we want.

Willingness to forgo short-term pleasure for a long-term benefit is rarely easy, and when stressed, tired, angry, or sad; it essentially puts us at odds with our own internal drive, paradoxically increasing the stressor and further eroding the potential for success. This causes self-flagellation and – in the end – we throw in the towel “until next year,” repeating yet again the hopeless cycle.

Backing this up are studies conducted by David DeSteno, professor of psychology at Northeastern University, and author of Emotional Success: The Power of Gratitude, Compassion, and Pride. As he points out,

“Choosing to rely on rational analysis and willpower to stick to our goals, [is] disadvantaging ourselves … If using willpower to keep your nose to the grindstone feels like a struggle, that’s because it is. Your mind is fighting against itself. It’s trying to convince, cajole and, if that fails, suppress a desire for immediate pleasure.”

Professor DeSteno proposes that gratitude and compassion are more likely to yield valuable results because those emotions naturally lead us to be patient, which logically, increases the odds that we’ll stick with a task.

[Read more…]

Contact Us Today

Scott "Q" Marcus 707 834.4090 scottq@thistimeimeanit.com

Product Categories

Recent Posts