“Others, however, say, "The self is identified with desire alone. What it desires, so it resolves; what it resolves, so is its deed; and what deed it does, so it reaps.”
— Brihadaranyaka Upanishad 4.4.5, 9th century BCE
The process of behavior change is fascinating, fun, and very challenging. In the spring of 2016, I undertook a big behavior change project. This is a short reflection on it.
Because many behaviors can increase brain function and mitigate depression and other psychological disorders, even into old age, and because of who I am, I wanted to tackle all of them.
Behavioral habits that support a happy and healthy brain include:
- Novelty and intellectual stimulus (Chopra, Tanzi, 2012, Nussbaum, 2015, Perlmutter, 2014, Tanzi, personal communication, May 2, 2016, Wexler, 2010)
- At least 150 minutes per week of physical activity (Benedict, 2013, Servick, 2013, October 10).
- A micronutrient rich diet high in potassium and DHA and low in saturated fats (Bourre, 2006, Fardet, Rock, 2014 , Stickgold, Walker, 2007, Winslow, personal communication, Feb. 7, 2016).
- An average of 8 hours of sleep per night (Belenky et al, 2003, Lim, personal communication, Feb 22,2 016, Paturel, 2014, Walker, 2010),
- Regular social activities (Ybarra, Burnstein, Winkielman, Keller, Manis, Chan et al., 2008).
- Meditation or a similar contemplative and brain calming practice such as prayer (Kabat-Zin, 2003, Lazar, 2011, Newberg, 2014).
- Time in nature to provide rest for the prefrontal cortex and directed attention (Bratman, 2015, Logan, Selhub, 2012),
- Resilience (Carson, 2013).
The difficulty for many, myself included, is twofold: behavior and lifestyle change within our societal, economic, geographic, and cultural restrictions. To change your behavior is very difficult and a long process requiring willpower and discipline. Change doesn’t stick until you have regularly incorporated the change into your life for six months (Why behavior change is hard, n.d.). And for many with fewer resources, less social and cultural support for positive behavioral change, an unfavorable geographic location, and less time due to the burden of multiple responsibilities—such as having more than one job or, as is the case of single, lower and middle income mothers with children, caretaking for children while also working for income—lifestyle inhibits change.
I am fortunate that I have some time, the natural location, and the social and cultural support, although the last is questionable. The world of the North American striving middle class gives lip service to exercise, meditation, and adequate sleep but not genuine permission. Our work weeks are long, the corporate and educational world is just beginning to incorporate physical activity and meditation, and economically and culturally legitimizing the labor of parenthood (particularly motherhood) and emotional labor is yet to find traction despite, or maybe because of, the feminist movement (Hochschild, Machung, 2003, Hochschild, 2012). Healthy behaviors are possible for parents and caregivers who are caretaking of children fulltime, yet in large part this work is unpaid thus, unsustainable. We have engineered what is good for our brains and bodies out of our income-producing and educational life. (Although Harvard stimulates intellectually, in other regards it may be one of the worst offenders.) To fit in exercise, meditation or prayer, a good diet, time with friends, and green parks to walk through into their day is a challenge for 97 percent of North Americans (Beck, 2016). Yet, it seems so simple.
It’s good practice for me to understand this challenge in my own life, so I can more empathetically and practically help others. What am I honestly going to continue to do? Luckily, physical exercise and a healthy diet, social life, and time in nature were already in my daily or weekly regimen. My focus now is on sleep, meditation, and stress resilience via appraisal, attitude, and problem-focused coping. I am also more aware of my need for novelty and intellectual stimulus. The scientifically based knowledge from class and personal awareness and experience from the behavior change project that these behaviors and habits keep me happy, intellectually sharp, and in an equanimous state of mind give me permission and encourage me to continue making them a daily priority. And, I’m also armed with the concept of self-compassion for those times that I struggle to fit it all in!
This quote taken from Harvard Women’s Health Watch is reassuring.
“Change is a process, not an event…Relapse is common, perhaps even inevitable. You should regard it as an integral part of the process…you learn something about yourself each time you relapse.”
References:
Beck, J. (2016, March 21). Less Than 3 Percent of Americans Live a ‘Healthy Lifestyle. Retrieved May 14, 2016, from http://www.theatlantic.com/health/archive/2016/03/less-than-3-percent-of-americans-live-a-healthy-lifestyle/475065/
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