Volume 7 • 2020 • Issue 6

We can be determined to eat healthy, exercise and get enough sleep, but even with the best will in the world, when a stressful situation, new challenge or life-changing event arises, we deviate from our plan and everything has to be started over. However, it is possible to maintain our efforts to improve our health and our way of life despite the vagaries of circumstances and to begin to feel the benefits. Here are some strategies to consider if you want to adopt rituals and habits in a sustainable way: Maintain healthy habits when life changes Identify your intrinsic motivations. Define the underlying reasons for taking long-term action. It is about a deep desire for something important to you. This is what leads you to say, "I want ..." rather than "I must ...", "it is necessary that ..." or "I should ..." Write down all of the positive reasons for your decision in a wellness journal so that you can later review your goals and redefine them over time as needed. Set a date, make a plan, and stick to it. Think back to the reasons why you want to make changes or acquire new habits and determine what you will do and when to reach your goal. For example, you could write, “I will drink eight glasses of water a day, one while waiting for my coffee to be ready, four during my work day, one while making dinner, and two in the evening while watching television. I want to drink more water, because I have more energy when I'm well hydrated." Match the change you intend to make to something you are already doing. Pick an acquired habit, such as brushing your teeth, and follow it up with the new ritual or behavior to adopt. It will help you think about it and stay on track. List all the benefits of the habit to adopt. You might be amazed at how much benefit you can get from it. Practice self-compassion. Tell yourself that you will perform the new ritual or new habit for five to ten minutes on the scheduled days. Then, give yourself the right to stop if you don't feel like continuing. This method works especially well when the goal is to exercise, since often the hardest part is getting started. Go into mindfulness mode. When you do the activity in question, pay attention to what you are doing and what you like about it. You will be more anchored in the present moment, and this will allow you to assimilate the benefits that you seek. Think of adopting healthy habits as an experience. You need to avoid putting unnecessary stress on yourself. It takes time to find what works and what doesn't. Viewing the process as a learning opportunity will help you be successful. Once you clearly define the benefits of learning the new habit, it will be hard to give up, since you will be aware of how much it will improve your quality of life. Determine what is minimally necessary. Cutting back on healthy habits like sleep, hydration, nutrition, and physical activity can help when you're going through times of intense stress. When life returns to its normal course, you can reconnect with the healthy habits. • Healthy Workplace Series • The following article is adapted and reprinted with permission from theMorneau Shepell website www.workhealthlife.com TheMembers’Assistance Program(MAP)issponsoredby CDSPIandprovidesconfidential short-termcounsellingsupport, professionalguidance,resources andreferralsfordentists,dental officestaffandimmediatefamily members.MAPservicesare complimentaryandaccessible 24/7/365. ContactMAPat1.844.578.4040 orvisittheirwebsiteat workhealthlife.com. MAPisoperatedbyShepell, thelargestCanadian-based EmployeeandFamily Assistanceproviderinthe country.Availableservicesvary byregion.UseofMAPservices iscompletelyconfidential withinthelimitsofthelaw. S upporting Y our P ractice 32 | 2020 | Issue 6