The Journey of Habit Change

No one else can make a difference until you do.

Over the past few months, I've made some changes, like quitting smoking, and I haven't smoked at all since then. Also, my eating habits have shifted. I used to eat whenever I felt hungry, but now, with the changes from quitting smoking, my meals are much more regular. Plus, I’ve started doing brisk walking, aiming for at least 3 to 5 kilometres almost every morning. This is a big change for me! I never really thought about experiencing these shifts, and it’s interesting to see that they don’t just happen individually but are all linked together like a chain.

Photo by Clemens van Lay on Unsplash

The Journey of Habits Change is ON

My smoking habit started when I was a teenager by consuming clove cigarettes. In keeping with the electronic cigarette trend, I tried them for a few months, but it didn't feel right because it felt like I was smoking burned paper, so I went back to clove cigarettes. However, when I returned to a regular cigarette, the taste was not the same as before I tried the electronic cigarette. I'm not sure why; does anyone else feel the same way? If you feel the same way, perhaps this is a sign to quit.

In the meantime, my high cholesterol was becoming more of a problem for me. Managing my cholesterol levels still requires me to take medication on a regular basis. Strangely, people are often taken aback by my girth, even if they are aware that I am not someone who enjoys eating a lot. Do you think it's something in my DNA? Could be; nevertheless, it already exists in my body.

This situation prompted me to think, do I need to continue smoking?, while on the other side, I have a problem with my cholesterol. Should I stop? My body sent a message to my brain, why not? I tried ''self-talk'' several times, Novi, do you want to live longer? You want to enjoy your accomplishments while also living a happy life, correct? I know that death is unavoidable, but we may choose how we die. Without thinking too much, I said to myself, ‘‘Yes”, I should change and I did. It looks like this is a classic reason, but I really feel it on a personal level. My new journey has began!

“We are what repeatedly do. Excellence, then, is not an act, but a habit” - Aristotle

I understand that change is simple yet not easy. Simple because you can choose whether to stop or start something. It is not easy since it requires time, discipline and perseverance, which a corporate athlete effectively implements over time.

Setting specific goals that promote positive habits might be beneficial. Having the athletes decide on these goals and arrive to their own decisions about how to reach them might promote personal accountability for the outcome. Making small changes over time, rather than taking an all-or-nothing attitude, is also critical. For example, in my situation, I did not stop smoking suddenly, but rather gradually, from one pack a day to half a pack, and so on, until I no longer smoked. I do this in a disciplined manner.

For those who want to change habits (bad habits), I recommend Charles Duhigg's book, The Power of Habits, as a fantastic read for anyone trying to make positive changes. There are a few significant takeaways from the books that I was able to remember:

1.       Understand The Habit Loop.

Every habit revolves around a loop comprised of a cue, routine, and reward. Identifying what triggers your habit (cue), what you do (routine) and what you gain from it (reward) is essential.

According to what Charles Duhigg stated in his book "The Power of Habits,"

Our lives are the same way. The reason why it is so hard to identify the cues that trigger our habits is because there is too much information bombarding us as our behavior unfold. Ask your self, do you eat breakfast at a certain time each day because you are hungry? Or because the clock say 7.30? Or because your kids have started eating? Or because you are dressed, and that when the breakfast habit kicks in?”

To identify a cue amid the noise, we can use the same system as the psychologist: Identify categories of behaviour ahead of time to scrutinize in order to see pattern.

Once you've figured out your habit loop—identifying the reward, the cue that triggers it, and the routine itself—you can start to change your behavior. If you want to improve your routine, think about what triggers you and pick a behavior that gives you the reward you're looking for. What you need is a plan.

2.       Switch Up to Reward

If you want to shift a habit, consider the reward you are chasing. Finding an alternative way to attain the same satisfaction can simplify the transition.

3.       Start Small

Gradually adjusting your routines can make the process less daunting. Setting small, manageable goals encourages consistency and long-term success, allowing our brains to adapt more easily.

As I previously shared, I began with small changes, such as one pack of cigarettes, then half, and finally zero!

4.       Stay committed

Consistency is KEY!

If you stick to your new routine, it will feel like second nature before you realize it. Consistency is extremely crucial in almost every situation. As someone who is needed to establish a network, I will undoubtedly encounter people with a variety of habits, the majority of them will smoke and consume alcohol. The temptation to smoke again is strong, but I strive to resist it on a consistent basis.

It is simple to get started, but keeping consistent is the difficult part. So, teaching our brain to stick with it is critical. Our brain will eventually adapt to the habit and even crave it, which is a good thing!

5.       Build Your Support System

Surround yourself with people who encourage accountability and positively. It's OK to be selective about your friends if it helps you stay on track with your goals.

I believe this is an ideal way for those who want to start, but if you are determined to change and tell yourself that you are committed, you may reconnect.

6.       Celebrate Progress

Don't forget to give yourself a little credit for your achievements, even the small ones. Seeing and celebrating these wins definitely helps keep the motivation going.
In my case, there was no formal celebration. I tried to celebrate by telling myself, ''Congratulations, Novi, you made it!'' Then I will smile to myself. That little celebration is just perfect for me!

I've decided to tackle these changes by thinking like a corporate athlete. I'm focusing on being disciplined, resilient, and goal-oriented to boost not only my health but also my productivity and effectiveness at work. One change in habit can have a significant influence, which we may not be aware of at the time.

Ultimately, it’s all up to you. It really comes down to whether you want to make a change or not!