We all get stuck in certain cycles at one point or another, it’s how our human brains work. Here are a few destructive lifestyle cycles to be aware of and how to fix them.
Let me give you an example of a day in the life of one of my closest friends, *Molly.
Molly wakes up early every morning and skips breakfast because she just isn’t hungry and her nervous stomach reminds her of the busy day ahead of her. She takes a 30 minute shower and loses track of time while she constantly worries about all the tasks she will have to complete when she gets to work. Because she loses track of time, she shows up 10 minutes late to work and is already behind. This stresses her out and slows her down. She didn’t have time to pack a lunch or snack, so she grabs a large coffee to get her through the morning. She is busy all day and doesn’t have time for a lunch break or even a short walk. She sits at a computer all day and by the time she gets home she is exhausted. Molly sits down in front of the TV and eats a rather large amount of processed carbs because she does not have time to cook dinner and she is very stressed out. She goes to bed late and starts the whole cycle over the next day.
I feel like this could be a pretty common daily routine for many people with a full time job and kids. As you can see this person is not eating right, exercising, or finding time to take care of themselves/relax.
Cycle #1 - Skipping Breakfast
After fasting all night you should be hungry when you wake up. If not, you have a hormonal imbalance. How should you fix this? Eat breakfast! Even if it is a small piece of fruit or a hard-boiled egg, something is better than nothing. Also try eating less right before bed. If you are used to eating a large dinner less than 2 hours before bed, you should try eating a smaller portion or eating earlier. If you are hungry when you wake up and you choose to skip breakfast because you think it will help you lose weight you are only making matters worse. Here’s why, “the brain interprets this as more starvation signals and further shuts down the metabolism. In fact the number one risk factor for obesity was skipping breakfast.” -Todd Burstain, MD & contributor to the website Hunger Hormones.
Cycle #2 - Fearing the Future
Have you ever made a mental list of everything you have to do for the day? It can be extremely helpful when planning which tasks to complete first, but if you take it too far you can find yourself wasting precious time worrying. Make a vague list and move on. I recommend writing your list down on a post it note or on your phone where you won’t lose it. Once your list is complete know that plans may change and you may need a backup plan. Trust yourself that you know what to do and you don’t need to go through the whole thing repeatedly in your head.
Cycle #3 - Fast Fix Caffeine
I don’t think it is healthy to have to rely on caffeine to keep your energy levels up. If a person is eating a variety of whole foods and getting enough sleep they will naturally be more alert throughout the day. Caffeine is a drug, and regular consumption causes mild physical dependence. That’s enough to keep me away from it. Another reason I am not pro-coffee is that most of the time people add sugary stuff to their cup-o-Joe. A little bit of black coffee along with a nice-sized breakfast would be stellar, because then you are getting a natural energy boost from food and you will be less likely to drink a large amount of coffee. I personally like to drink caffeine free herbal tea with my breakfast. It’s tasty and refreshing.
Cycle #4 - No Exercise
If you sit in front of a computer all day and do not participate in any physical activity outside of work, you are simply not getting enough exercise. Sitting all day can cause bad posture and muscle soreness. This can be taken care of by taking 5 minutes every hour to get up and stretch or just pace around. Also making more of an effort to take the stairs and finding any excuse to move is helpful. Even getting up 10 minutes earlier every morning to go for a quick walk or to practice your yoga will be extremely beneficial. This physical activity helps get your blood flowing and your brain working.
Cycle #5 - Fast Food
Processed carbohydrates are cheap and quick. As Americans we have easy access to tons of processed carbs; McDonalds, Wendy’s, Burger King, etc. While these foods may seem fast and cheap, they really aren’t in comparison to whole foods. Our environment and our farmers pay the negative consequences of our processed food consumption. In the long run taking the time to buy whole, all-natural foods and preparing them yourself will save time and money. If you don’t have time to cook on most days, choose one day of the week and reserve a couple hours of it as time to batch cook. You can store hard-boiled eggs, yams, and other cheap foods as quick snacks. If you have a freezer, use it. Make a large stir fry, some vegetable soup, or a casserole (enough for the week) and throw it in your freezer. Now you have frozen meals ready to go whenever you need them. This works best if you have hot running water or a microwave at work (for thawing). If not you can make smaller amounts and keep them in the fridge, but be careful that your food isn’t rotten before you eat it. An easy way to tell is to take a sniff. If it stinks, throw it. Just don’t get sucked into the fast food thing because processed carbs are naturally addicting and they do nasty things to our bodies.
Cycle # 6 - TV as Stress Release
TV. Why do we watch it? To entertain, relax, take our mind off of things. Well that's exactly what it does. Studies show that when engrossed with a TV show our mind shuts down and our breathing gets shallower. Certain shows cause violence and commercials are suspected to make us more materialistic. Watching TV on a daily basis is just plain not good for our bodies. We are meant to move and act, not sit and watch. A good movie with some friends once in a while is alright. You can’t get back the precious time you lose sitting in front of the TV, so instead try reading a book or an article in the newspaper, go for a walk by yourself or with the dog or maybe even take the cat for a walk. Paint a picture, write a poem, sing your favorite song, treat yourself to an Epsom salt bath, go to the park, organize your closet, learn how to play guitar, cook, clean, whatever! Just don’t get into the habit of plopping down in front of the TV. It’s a nasty habit to break.
Cycle # 7 - Not Taking Time for Yourself
Life goes by fast when you never take a step back and reward yourself for your hard work. You don’t have to wait until you retire to enjoy yourself, start now by taking at least 10 minutes a day to meditate or breathe deeply or sit back and watch the sunset. It will release stress and help clear up many of the thoughts constantly crowding your busy mind.
These are just a few cycles that I see a lot of people get trapped in. Don’t be a victim! I hope some of these ideas were helpful and feel free to comment! What are some things you’ve seen or some tips for avoiding these cycles? Comment below!
*Name has been changed
Photo sources: http://livelearnloverun.files.wordpress.com/2013/07/fear-of-failure-marathon-cartoon.gif
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