I recently had a patient in that said they were trying to reduce their soda consumption, and they also really despised their cpap mask. I had read about a technique that I thought would be worth trying on both counts. This is something that can be used to stop an old habit or start a new one.
- Upon reaching for the soda, you can increase your focus and awareness on your actions.
- Review the contents of the soda – does it have any nutritional value?
- How does it make you feel while you consume it?
- How do you feel after consuming it?
- Are there any health benefits to it?
- Have you experienced any negative health effects from consuming it?
Then with that increased awareness – continue to remind yourself of it while you are drinking it. Ex: “I am drinking a can of ingredients that I don’t recognize, with no nutritional benefits, that is contributing to my weight gain.” You may find that it quickly loses it’s appeal.
You can do the same for the positive like wearing a cpap mask. Before putting it on, review the benefits of wearing it.
It reduces the incidence of:
- congestive heart failure
- coronary heart disease
- irregular heartbeat
- stroke
- diabetes
- car accidents
- snoring
It improves:
- alertness
- concentration
- emotional stability
- financial health expenditures
- energy levels
Every time you reach for that mask you focus on how all of those benefits make you feel. “This mask is the gift of life by improving my overall health and improving the quality of my daily life.” Review all of the bullet points that mean the most to you before and during the first minute or two after putting it on. Try to explore/feel what all of those benefits will do for you.
The patient reported that his medical doctor had mentioned something similar regarding the soda. He didn’t tell him he ‘had’ to quit. He only suggested that he become more mindful of what he was doing. Love that!
Your brain is a very powerful tool that you can utilize much more in your daily life to accomplish your goals. By doing these exercises on a regular basis you will see yourself transform in many ways you previously considered quite difficult. It can be a fun challenge to play with this and each week or month give yourself a new ‘project’ that you focus on. Read the labels on the foods you eat = awareness. Keep a calendar of your physical activity = awareness. You can journal almost anything and learn new insights about yourself. Remember that your brain goes where you put it, so focus your attention where you want it to be. Get accustomed to creating goals based on awareness for extra motivation, for yourself and your patients. Plan for success!