021 - The Power of the Pause
Hi friends! I hope everyone had a wonderful Thanksgiving holiday!
It’s December now, which means two things for most people 1.) They are in the thick of Christmas preparations and 2.) They are starting to reflect on this past year and think about the new year! I know I’ve found my thoughts wandering to planning for next year and goals I may want to set or things I may want to accomplish. I love goal planning and new beginnings - I just love all the potential that lies ahead!
I’m going to spend the next couple weeks talking about goal setting and ways that we can set ourselves up for a healthy and successful 2020, and I want to start today by giving you a tool that can help you now, during the holiday season, as well as with your health-related goals in the new year.
When I am starting a new coaching relationship with a client we will discuss their health goals and what they feel are the obstacles standing in their way and so often they say something like “I just can’t stop eating _______” or “I have such intense cravings for ______ and I can’t resist.” I think we can all relate to feeling this way and have experienced that at some point.
So, let’s pretend that you and I are sitting across from each other, I would ask you if you are feeling this way now? Maybe you’re thinking about the goals you want to set for next year and know that you’d like to change something about your health - maybe lose weight, maybe regulate your blood pressure, blood sugar, or hormones - and as soon as that goal enters your mind, the next thought you have is “...but I can’t give up ____, so never mind.” Or maybe its “...but I’ve tried before and I make a little progress, but then I just go right back - it’s not worth it.” I want to challenge you to change the way you are thinking right now! You absolutely can overcome whatever food cravings, food addiction, or unhealthy habits you are struggling with and I’m going to give you a tip that has helped me so much!
I like to call it the “Power of the Pause” but really it’s just the simple act of pausing and thinking before making a decision or continuing in an action. It sounds so simple, right? It is simple. But it’s not easy - at least not at first.
Behavior change is part of any kind of personal growth - whether food-related or not - but especially when it comes to changing your eating habits and overcoming food cravings. You can’t change the behavior without first becoming aware of it, and in addition, I believe that in order to really change it, you also need to understand the root of where it’s coming from and be able to consider the effect it will have.
Trace it back to the root
When it comes to emotional eating, addiction to foods or other substances, or even intense repetitive cravings there is usually something deeper going. When you do the work to identify where the desire is coming from, you can better understand what you are actually needing. Sometimes it’s physical - like maybe a type of nutrient or more sleep, and sometimes it’s emotional - like maybe you’re actually lonely, sad, or frustrated and need to talk to a friend or go for a walk.
Consider the consequences
There is always cause and effect, right? Every decision we make has a consequence - whether good or bad. Taking a moment to pause gives us the opportunity to consider how an action or behavior will affect our health - physically and mentally. Eating that brownie at 10 pm or skipping your workout may make you feel good at the moment, but what about later? Are you going to be wired and unable to sleep well because your blood sugar was spiked right before bed? Are you going to be overwhelmed and anxious later because you didn’t move your body and get those endorphins flowing? This isn’t about punishment or guilting yourself into something, but rather in being intentional with your decisions and learning to listen to what your body needs.
It’s worth noting that this is work. Good things always take work! It’s much easier to just follow your impulses and cravings and enjoy the temporary high, but you and I both know that it won’t last. You will always need more and more, right? Also, using sugar or whatever the food or behavior is for you will only cover up what your body is trying to tell you that it actually needs - and you still won’t be fulfilled! It’s not worth it - the easy road rarely is!
So practically, how do you do this?
The next time that you have a craving for something that you know isn’t nourishing for your body - pause and think about why you are craving it - see if you can trace it back to the root. Are you trying to comfort yourself in some way - maybe after a bad day? Is there something that would actually nourish your soul rather than provide a temporary fix? Is your energy crashing and you feel like you need a pick-me-up? Should you maybe eat something with fat and protein, rather than sugar, a simple carb, or more caffeine, to stabilize your blood sugar so you can have more energy and be mentally alert?
This can be applied to so many other areas of life as well, not just food. Whatever behavior or habit that comes to your mind that you’d like to change, take a minute to pause and think about what is at its root and what do you actually need instead?
Whatever your goal may be for the new year, or even for tomorrow or next week, using this method of pausing can really help you learn to listen to your body and be intentional with your decisions. It can also help to open your eyes to other things that may be going on - be it a nutrient deficiency or buried feelings you need to deal with. This will also move you forward on your journey to better health!
Remember, being healthy isn’t just about how you look or what you eat or how much you exercise. It’s your whole life and how it affects your overall health as a whole. So, friends, I encourage you to do the hard work - the heart work - it’s worth it!
Thank you for joining me today! If you put this tip into practice and give it a try, come back here and leave a review or leave me a comment on Instagram and let me know how it worked for you! I’d love to know!