How to Change a Habit for Good

How mindfulness and a rewarding routine can help us develop good habits that last.

Do you have a habit that you can’t change no matter what you have tried? For the last decade, I have worked as a teacher, coach, and consultant with companies. The subject of what drives and sustains change internally and socially fascinates me. I can say with absolute confidence that I know the steps to change a habit for good. These four tried and tested steps all start with the M word, Mindfulness.

Step 1: Mindfulness

What are habits? Habits are behaviors that become automatic because they have been performed frequently in the past. This repetition or automaticity creates a mental association between the situation (cue) and action (behavior).

Automaticity is the opposite of mindfulness. Research suggests that 45% of our behaviors are repeated almost daily (1).

Mindfulness is paying attention in the present moment. When mindfulness is present, we can see our thoughts, feelings, motivations, reactions, and responses with greater clarity and wisdom.… READ MORE...

Compassionate Boundaries: How to Say No with Heart

How to get your needs met in a way that considers all parties with kindness.

Do you have a pattern of saying yes to others, but then feeling resentful later on? Do you believe that you must come to the aid of others and often give to get?

You are not alone.

Many of us have developed a belief that we must be nice, pleasing, or helpful to the exclusion of our own feelings and needs in order to be worthy of love or appreciation. This belief is, of course, not true and furthermore an impossible goal to meet. When we give to get, we can often end up feeling angry and as a result we don’t create healthy boundaries at home and work.

At the beginning of the year, I was presenting to a group of 100 employees on the topic of increasing resilience to stress. During the seminar, I asked employees what was causing stress in their lives.… READ MORE...

Gain power over your cravings today!

Gain power over your cravings

We have cravings for many things, food, sex, new shoes, play, etc. We gain power over our cravings, by training the mind. Yep, it all comes back to mindfulness. 🙂

Four ways to work with cravings.

  1. Learn to Pause. By learning how to be mindful of what we are hungry for we can then train the mind to notice, but not automatically react based on habitual patterns. In other words, we can notice we have desire for the cookie, but not just eat it.
  2. Get enough sleep. It has been found by research that we aren’t able to make the best choices around food when we are sleep deprived. I would also include that we are more irritable, have less ability to concentrate and focus, and our overall capacities for our life are diminished when we have less sleep. (
  3. Learn to label your feelings.