We all make new year’s resolutions. I know some of you are participating in "dry January" to start off your year a little healthier.
Whether dry January, a new gym membership, decreasing social media or the myriad of things people "commit" to doing in the New Year, it is clear most will soon fall back into old habits and routines. Our lives are busy and there are understandable reasons for this to happen. How to make these changes stick is one of the most common questions I get as I hold workshops across the country and sit in my office with new patients.
All of us have tried to do the right thing for our health at one time or another—only to find a few weeks later we have slipped back into old habits.
The simple fact is unless you make these changes a part of how you live your life then you will not find success long term. If you have a stressful job working 60 hours a week and run your kids from activity to activity with no time to exercise or prepare a healthy meal, don’t expect to have that perfect body and calm mind.
I often say the changes I am asking for are simple, not easy. It is time for a mindset shift and real change in your life if you hope to achieve any type of long-term health.
The 85% solution
Perfection is never a reality, and so it shouldn't be a goal.
As flawed human beings, we will skip workout days, indulge in that second piece of birthday cake, have a bad night’s sleep and spend way too much time scrolling on our phone. I know because I’ve just described the last week of my life. The good news is that even as very flawed humans we have the power to actually make changes that stick and achieve long term health. How?
I call it the 85% solution. If you can do the right things 85% of the time you will be ahead of 99% of the population. What we all need to understand is the simple principles you need to follow to make that happen. In practicing medicine for over 30 years and treating tens of thousands of patients these principles are clear.
I will list them as if they were an average day since it makes it easier to understand and implement:
Wake up 15 minutes before your regular day starts and do 10 minutes of a mindfulness activity; simple breath work, read a scripture passage, do a guided meditation or write your thoughts in a journal. DO NOT check email, social media or any news feed for the first hour of your day. Your choice in how you start your day will have a huge impact on how that day will unfold and your level of stress.
Eat breakfast that has 30 grams of healthy protein: eggs, tofu, yogurt, whey or plant based shake and some berries. The emerging evidence is that breakfast really is the most important meal of the day, and most people do not get enough protein as they age. If you want to fast, then do that by having your last meal by 6pm.
Move during the day for 30 minutes. It does not matter what you do. If you want the perfect formula I can give it to you, however, most people need to start just with moving. Walking is the most effective way even if you need to break it up throughout the day. The best time to walk is early in the morning or after a big meal to help control glucose levels.
Stop eating processed crap throughout the day. If it comes in a bag or a box think twice before you put it in your mouth or buying it in the grocery store. Snack on nuts (protein, fiber) or whole fruit (fiber, important phytonutrients). Apple slices with peanut butter on them have both. Most Americans consume an extra 500 calories throughout the day just from processed foods.
Send a text to (or call!—did you know our phones still allow that?) a friend or family member to say you are thinking about them and hope they are having a good day. Rebuild your "tribe"—a simple phone call is an effective way to start. If really daring, once a week, invite a friend to share a coffee or lunch. The rewards are immeasurable.
In the evening hours, have a glide path to get a good night’s sleep. Insomnia and sleep disruption are very common and have a significant negative impact on your health, physical AND cognitive. Read a book, do a few minutes of breath work, gratitude or use some essential oils in a diffuser to ‘set the mood’. No social media, email or news one hour prior to bed.
A bridge too far, you will say. I’ve tried all those and nothing has stuck. My life is too busy. The kid’s schedule does not allow it. My job requires me.
The reasons (excuses) go on and on. Here is what I have discovered in 60 years on the planet and being a physician for 30 plus years—pay me now or pay me later. Your choice, whether intentional or not.
The slow gradual decline of your physical and cognitive health is not predetermined. It is a result of the hundreds of thousands of small and large decisions we make over the years. You can change jobs, move to a better area, not sign up for that second travel team for your kids or take that weekend to work on that "work project." If you want to be around to pick up those grandchildren, spend time traveling in your retirement or hell enjoy the time with your spouse today then make the change now.
Pick one of the six bullets above and do it for 30 days. You will miss a day. Don’t miss two in a row. Remember the goal: slow and steady progress to make these habits how you live.
Incorporate the above and in six months you will see a remarkable transition in your life. Trust me I have seen it in the patients I treat in my practice. The best news is none of the above requires you to actually see a doctor. Personally, I try to avoid doctors as much as possible!
Have that extra piece of cake or skip the workout. It’s okay. Just make sure 85% of the time you are doing the above. Pay yourself now or pay someone else later. That choice is indeed yours, whether you want to acknowledge it or not.
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