Live Younger Longer

Know your why, what, and how
Many people think that changing a behavior is all about willpower. I might
say, “I’m going on a no-carb diet this month, and by gum, I’m sticking to
it!” I make a strong commitment in the hope that my willpower will sustain
me day after day. While such intensity may spur me on at the beginning, my
willpower is unlikely to get me through more than the first few days of my
new diet.
Research shows, however, that people who do have healthy habits aren’t
really using all that much willpower or conscious effort. On the contrary,
they’ve learned to put their positive behaviors on autopilot, so that
willpower becomes a moot point. What may begin as a conscious
commitment motivated by specific goals gradually becomes behaviors they
engage in without much thought or effort.
How does this shift to autopilot happen? What follows are some tips and
tricks that have helped me and many of my patients establish healthy habits.
By preparing and planning for a new habit — and giving ourselves time to
organically grow that habit — we can set ourselves up for success.
Start with the ‘why’
Successful change begins with powerful motivation, which is different from
willpower. Ask yourself, “Why do I want to lose weight?” or “Why should I
get more exercise?” Really think about it. Get clear about your motivation.
This is the single most important factor because it helps you with the
seemingly insignificant decisions you make hundreds of times a day.
In general, positive motivations are more effective than negative ones.
Guilt, shame or fear won’t inspire you in the long run as much as a hopeful

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goal will. Instead of being motivated by the fear of a heart attack, for
example, you might focus your energies on the goal of seeing a grandchild
graduate. Instead of focusing on a dislike of your physical appearance, you
might strive to have more energy and a greater zest for life. A positive
motivation — whatever it is — can be a powerful engine. A singular goal to
which you’re deeply committed can push you forward and keep you going
as you begin to form new healthy habits.
A big part of why we fail in changing a behavior comes from not
understanding and identifying our “why.” When we have difficulty eating
differently, being more active, or reducing unhealthy habits such as
smoking or drinking too much alcohol, it’s essential that we understand
why we are trying to accomplish such a goal.
Take, for example, changing our eating patterns. The average American
makes a couple of hundred decisions a day on eating. The decisions are
usually about what to eat and how much. As the day goes on we suffer
decision fatigue, which leads to decisions that we regret later.
But if you understand your “why” for changing your eating habits, it
provides strong positive motivation during difficult decision times. The
“why” is essential and it allows us to do the “what,” the “how” and the
“when.”