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Jenny Eden Coaching

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src=\"http://jennyedencoaching.com/wp-content/uploads/2017/02/Habits-Is-there-any-hope-of-change-.jpg\" alt=\"Changing Habits\" width=\"800\" height=\"533\" />\r\n<h1>Habits can be both good and bad.</h1>\r\nOn the one hand, habits and routines can help us bring structure and certainty to our days.  Its what allows us to know instinctively what comes next after brushing our teeth in the morning or to know, without though, the complex steps of operating a vehicle day in and day out.\r\n\r\nOn the other hand, habits can cause us deep angst, especially when those routines no longer serve us but we can\'t seem to stop them!\r\n\r\nAre there any really deeply ingrained habits that you\'d like to try to supplant with newer, healthier habits?\r\n\r\nOf course there are...we all have them.\r\n\r\n&nbsp;\r\n<h1><strong>What is one habit or routine you have that you\'d like to change?</strong></h1>\r\n&nbsp;\r\n\r\nThe thing about habits is that the processes that keep us <a href=\"http://jennyedencoaching.com/binge-eating-afternoon\">stuck in them</a>, almost without thinking, are stored in one of the most base part of our brains - the basal ganglia. It\'s in this mass, near the brain stem, that has us follow out the habits of brushing our teeth, making our morning coffee and any other routine or habit that seems to happen without any extra conscious effort on our part.\r\n\r\n<strong>Example</strong>: Have you ever been driving home from work and get half way home before you even realize that you\'ve been driving almost on auto-pilot, turning left and right automatically where you need to, without even fully being noticing those decisions?\r\n\r\n&nbsp;\r\n<h2><strong>That is the basal ganglia at work.</strong></h2>\r\n&nbsp;\r\n\r\nAnd it\'s a pretty brilliant and efficient part of our brain. Without it, we would have to re-learn the complex steps in our every day behaviors over and over again, using up precious bandwidth and thus make it nearly impossible to learn new skills and information.\r\n\r\nBut, you can also see then how powerful habits can become and how difficult they are to change.\r\n\r\n<hr />\r\n\r\n&nbsp;\r\n\r\nThere are 3 parts to a habit:\r\n<h2><strong>1.The cue</strong></h2>\r\n<h2><strong>2. the routine</strong></h2>\r\n<h2><strong>3. and the reward</strong></h2>\r\nThe best way to start to change unwanted habits is to be aware of and tackle the cue first. Notice, for instance, what is happening around you or inside you just prior to <a href=\"http://jennyedencoaching.com/9-ways-to-curb-carb-cravings\">grabbing the Oreos</a> from the cabinet each night. Can you find a pattern there?\r\n\r\nIt\'s the cue that triggers a craving. When we can identify what the craving is, (hint, it doesn\'t have to be food) we can then work to put in a different routine and potentially a new reward as well.\r\n\r\nThis takes time, but with commitment, practice and perseverance we can start to learn newer, healthier habits that can become just as ingrained as the older one.\r\n\r\nI\'ll be talking a lot more about habits as it relates to emotional and stress eating on upcoming webinar. <span style=\"color: #ff0000;\"><a style=\"color: #ff0000;\" href=\"https://el2.convertkit-mail2.com/c/preview/x1e516/aHR0cHM6Ly9qZW5ueWVkZW5jb2FjaGluZy53ZWJpbmFybmluamEuY28vbXkvd253ZWJpbmFybGlzdC9pbmRleD93ZWJpbmFyX2lkPTU4NzI0\" target=\"_blank\">Sign up now</a></span> and learn more!\r\n\r\nAnd, if you want to take a deeper dive into how habits get stored deep within our brains and how we can slowly begin to unearth them, dissect them and ultimately change them - enter your name and email below and I will send you my tutorial on habit changes.\r\n\r\nIn the comments below....tell me:  What is one habit that you see as healthy in your life and what is one that you\'d like to change?\r\n<div style=\"display: none;\"><img src=\"http://jennyedencoaching.com/wp-content/uploads/2017/02/exercise-challenge.jpg\" /></div>\";s:10:\"post_title\";s:36:\"Habits: Is there any hope of change?\";s:12:\"post_excerpt\";s:0:\"\";s:11:\"post_status\";s:7:\"publish\";s:14:\"comment_status\";s:4:\"open\";s:11:\"ping_status\";s:4:\"open\";s:13:\"post_password\";s:0:\"\";s:9:\"post_name\";s:20:\"habits-changing-them\";s:7:\"to_ping\";s:0:\"\";s:6:\"pinged\";s:0:\"\";s:13:\"post_modified\";s:19:\"2017-02-08 10:42:36\";s:17:\"post_modified_gmt\";s:19:\"2017-02-08 15:42:36\";s:21:\"post_content_filtered\";s:0:\"\";s:11:\"post_parent\";i:0;s:4:\"guid\";s:36:\"http://jennyedencoaching.com/?p=1547\";s:10:\"menu_order\";i:0;s:9:\"post_type\";s:4:\"post\";s:14:\"post_mime_type\";s:0:\"\";s:13:\"comment_count\";s:1:\"3\";s:6:\"filter\";s:3:\"raw\";}i:1;O:7:\"WP_Post\":24:{s:2:\"ID\";i:2150;s:11:\"post_author\";s:1:\"1\";s:9:\"post_date\";s:19:\"2018-01-02 14:35:56\";s:13:\"post_date_gmt\";s:19:\"2018-01-02 19:35:56\";s:12:\"post_content\";s:5350:\"<img class=\"aligncenter wp-image-2151 size-full\" src=\"http://jennyedencoaching.com/wp-content/uploads/2018/01/consistency-cure-blog-post.png\" alt=\"Behavior change made easy\" width=\"800\" height=\"800\" />\r\n\r\n&nbsp;\r\n\r\nWe\'re all been there before at the start of a new year: Feeling tremendous pressure to make changes in your life and once and for all lick all of your \"bad habits,\" be it biting your nails, staying up too late or <a href=\"https://www.washingtonpost.com/news/to-your-health/wp/2017/12/12/trump-reportedly-drinks-12-cans-of-diet-coke-each-day-is-that-healthy/?utm_term=.ad4cb5fec722\">drinking 12 diet cokes a day</a>.\r\n\r\nThe problem is that we often place so much pressure and expectations on ourselves to change and expect sheer will-power and desire to get us there.  Unfortunately behavioral change, especially the sustainable kind doesn\'t quite work like that.  It\'s this short term, high pressured goals and expectations that makes the new behavior short-lived in the first place.\r\n\r\nIn order to create sustainable lifestyle changes there has to be a certain level of understanding about how <a href=\"http://jennyedencoaching.com/habits-changing-them\">habits and changing behaviors</a> work in our brains.\r\n\r\n&nbsp;\r\n<h3>1.The behaviors you\'ve done for so long served you in some way which has kept you doing them.</h3>\r\n&nbsp;\r\n<h3>2.They were fomented and kept deep in our brains (in the basal ganglia near the brain stem) that store habitual behaviors so we don\'t have to learn the same tasks each day over and over again.</h3>\r\n&nbsp;\r\n<h3>3. Habits often fulfill the dopamine pathway of reward but don\'t touch the serotonin pathway of contentment.  As a reward driven society, it makes sense we\'d do the same behavior over and over again.</h3>\r\n&nbsp;\r\n<h3>4. As human beings we will always seek comfort and avoid pain.  Using the same patterns of behavior over and over help us to feel safe, secure and familiar in a world that has many real and perceived threats.</h3>\r\n&nbsp;\r\n\r\nOnce we\'re clear on how habits form and stay lodged in our brains and psyche for long periods of time we can move on to the next step of change - because I want to make crystal clear about one thing.\r\n\r\n&nbsp;\r\n<h1>Awareness does not equal change.  In fact, it is a mere precursor to change.  Action creates change.  And this leads me to the next step.</h1>\r\n[convertkit form=5130196]\r\n\r\n&nbsp;\r\n\r\n[bctt tweet=\"Awareness does not equal change.  In fact, it is a mere precursor to change.  Action creates change.  And this leads me to the next step.\" username=\"coachjennyeden\"]\r\n\r\n&nbsp;\r\n<h1>Create small, measurable goals instead of lofty or unattainable ones</h1>\r\nEven though it feels more satisfying to say \"I\'m going to the gym every day!\"  you could reframe that to a smaller goal such as \"When I come home at 3pm on Wednesday\'s I will commit to attending my favorite yoga class.\"  Do you see the difference there?  You are creating an attainable micro-goal rather than a pressure filled declaration of all out change - even when you don\'t have a real plan to actually do that.\r\n\r\n&nbsp;\r\n<h1>Set up your environment for success</h1>\r\nSo, lets say you want to start making green smoothies in the morning instead of forgetting to eat breakfast or in a furry of chaos and running late you hit the drive-thru on the way to work.  You can set up your environment to support that small goal.  Have the blender out and ready.  Have the non-perishable items on the counter-top ready to go, etc.  Make it as easy as possible for you to actually do the unpracticed yet desired behavior.  Remember, newer behaviors are not as ingrained as older ones and it takes a lot of practice and multiple exposures to get skilled at the newer one.\r\n\r\n&nbsp;\r\n<h1>Have compassion for yourself</h1>\r\nWe tend to get frustrated with ourselves very early after we\'ve declared we are going to change and then don\'t sustain it.  Part of successfully creating long-lasting change is to realize that it\'s a process and not a destination.  Let me save you the element of surprise....you will have times you won\'t do what you say you\'re going to do.  Life will get in the way, you will get sick, there will be holidays and vacations and you will get a case of the \"I don\'t want to\'s.\"  Accept that, dust yourself and move forward.  It isn\'t about perfection it\'s about progress, persistence, perseverance and patience. (and any other P\'s you can think of).  There is a term in many 12-step programs called \"Do the next best thing.\" and to me that makes a lot of sense.  Rather than sitting in judgement and remorse about what you didn\'t do, you can show yourself forgiveness and move on to the next thing that can energetically make you feel back on track.\r\n\r\nAre you ready to learn more about how to create sustainable, effective behavioral change in 2018?  <a href=\"https://jennyedencoaching.lpages.co/consistency-cure-challenge/\">Join my free 4-day Consistency Cure Challenge</a> right now.  We start January 8th and we\'re going to hit the ground running with creating systems and tools to build the healthy lifestyle you crave and want so desperately.\r\n\r\nEnter your info below to join us!\r\n\r\n[convertkit form=5130196]\r\n<div style=\"display: none;\"><img src=\"http://jennyedencoaching.com/wp-content/uploads/2018/01/stale-cookies.png\" /></div>\";s:10:\"post_title\";s:43:\"How to Make Newer Behaviors more Consistent\";s:12:\"post_excerpt\";s:0:\"\";s:11:\"post_status\";s:7:\"publish\";s:14:\"comment_status\";s:4:\"open\";s:11:\"ping_status\";s:4:\"open\";s:13:\"post_password\";s:0:\"\";s:9:\"post_name\";s:31:\"make-newer-behaviors-consistent\";s:7:\"to_ping\";s:0:\"\";s:6:\"pinged\";s:0:\"\";s:13:\"post_modified\";s:19:\"2018-01-02 14:38:14\";s:17:\"post_modified_gmt\";s:19:\"2018-01-02 19:38:14\";s:21:\"post_content_filtered\";s:0:\"\";s:11:\"post_parent\";i:0;s:4:\"guid\";s:36:\"http://jennyedencoaching.com/?p=2150\";s:10:\"menu_order\";i:0;s:9:\"post_type\";s:4:\"post\";s:14:\"post_mime_type\";s:0:\"\";s:13:\"comment_count\";s:1:\"2\";s:6:\"filter\";s:3:\"raw\";}i:2;O:7:\"WP_Post\":24:{s:2:\"ID\";i:1856;s:11:\"post_author\";s:1:\"1\";s:9:\"post_date\";s:19:\"2017-06-14 17:41:51\";s:13:\"post_date_gmt\";s:19:\"2017-06-14 21:41:51\";s:12:\"post_content\";s:5842:\"<img class=\"aligncenter size-medium wp-image-1859\" src=\"http://jennyedencoaching.com/wp-content/uploads/2017/06/1-reason-that-we-overeat-300x300.png\" alt=\"Reasons we overeat\" width=\"300\" height=\"300\" />\r\n\r\nIn our fast-paced, fast-food obsessed culture, there are ample opportunities at any given time for us to overeat beyond what our bodies need.\r\n\r\n&nbsp;\r\n<h1>Examples:</h1>\r\n&nbsp;\r\n<h2>You\'re given a larger portion at a restaurant than you need</h2>\r\n<h2>Your nice neighbor drops off some baked goods at your house</h2>\r\n<h2>There are samples at Starbucks</h2>\r\n<h2>There is a candy jar at the bank</h2>\r\n&nbsp;\r\n\r\nLook around and you\'ll notice dozens of examples of our culture doling out spontaneous food opportunities at every corner just begging us to veer off our eating track and having us bush wack our way back to structure.  I don\'t know about you but I never see green beans at the checkout aisle at a supermarket as an option for our spontaneous end-of-shopping impulse buy selection.  There is no brussel sprout hut drive-thru on our way home from work.  No oranges and hard boiled eggs in the vending machine at work.\r\n\r\n&nbsp;\r\n\r\nLook, we know that we often eat when we\'re sad, when we\'re bored, when we\'re stressed or for no reason at all.\r\n\r\n&nbsp;\r\n\r\n[bctt tweet=\"Look, we know that we often eat when we\'re sad, when we\'re bored, when we\'re stressed or for no reason at all. \" username=\"coachjennyeden\"]\r\n\r\n&nbsp;\r\n\r\nBut at a certain point we will have to face that our food culture is also a big part of the reason we overeat. At the very least it puts land mines in our way to create more obstacles to make it happen consistently.  Food manufacturers create processed foods designed specifically to hit the \"bliss point\" whereby we literally can\'t say no, and continue to crave certain foods throughout the day. (i.e. foods that are processed, fat, salt and sugar-laden or all of the above) Commercials are relentless in their luring us to order a late night pizza or drive to the local CVS for a pint of ice cream.\r\n\r\n&nbsp;\r\n\r\nWe blame ourselves for our lack of control, our lack of will power and our shame fuels urgency to make quick yet unsustainable changes that are fleeting at best only to leave us back where we started: frustrated, exhausted and hopeless.\r\n\r\n&nbsp;\r\n\r\nWhen we recognize that this is a pervasive societal issue, it can take some of the burden off of ourselves from a moral perspective and resign ourselves to being \"undisciplined.\"  When we realize what we\'re up against we can move from shame to problem solving and action.\r\n\r\n&nbsp;\r\n\r\nSo, think about it for a minute.  We\'re stressed, we\'re over-busy, we\'re overcommitted and distracted and we already turn to food to provide more for us than what it possibly can give us.  On top of that, the types of balanced, healthy and nutrient dense foods that our bodies truly crave and need are not as easy to find!\r\n\r\n&nbsp;\r\n<h1>What I\'m saying is.... of course we\'re overeating!</h1>\r\n&nbsp;\r\n\r\nIt\'s not shocking when the types of foods that food companies dole out to us are the very foods that keep us in craving and false fix mode.  In turn our bodies don\'t send out the correct messaging to our brains that we\'re full or satisfied and we continue to eat more and more of it.  We have to wade through landmines or burn holes in our wallets just to get to a whole foods or a farmers market for some healthy food.\r\n\r\n&nbsp;\r\n<h1>So what can be done?</h1>\r\n1. Stay aware.  Start to notice the ways our food culture pushes unhealthy and unbalanced food options.\r\n\r\n&nbsp;\r\n\r\n2. Plan plan plan.  Create a roadmap of the day and anticipate challenges like back-to-back work meetings or a long drive home by pre-making some <span style=\"color: #ff0000;\"><a href=\"http://jennyedencoaching.com/healthy-hurry\">healthy snacks</a>.</span>\r\n\r\n&nbsp;\r\n\r\n3. Practice mindful eating.  Start to notice how certain foods make your body feel and which ones give you pleasure and energy. Try my <span style=\"color: #ff0000;\"><a href=\"http://jenny-eden.teachable.com/courses/my-7-day-email-course-fast-track-to-slow-eating/?preview=logged_out\">free 7-day mindful eating course</a> </span>to start.\r\n\r\n&nbsp;\r\n\r\n4. <a href=\"https://www.localharvest.org/csa/\"><span style=\"color: #ff0000;\">Join a CSA</span></a> - support local agriculture and guarantee yourself weekly fresh produce to eat raw or to cook with.\r\n\r\n&nbsp;\r\n\r\n5. Be forgiving of yourself - overeating is not a moral issue.  Take each eating opportunity as a way to reset and make the choice that is best for you in that moment given your circumstances.\r\n\r\n&nbsp;\r\n\r\n6. Reach out for help. <span style=\"color: #ff0000;\"> <a href=\"https://jennyedencoaching.lpages.co/leadbox/141f6b773f72a2%3A1347ae9f5f46dc/5752571553644544\">Join my newsletter</a> <span style=\"color: #000000;\">or</span></span> sign up for <span style=\"color: #ff0000;\"><a href=\"https://jennyedencoaching.acuityscheduling.com/schedule.php\">1:1 coaching</a> </span>with me and together we can help you create a healing, pleasurable and sustainable relationship with food.\r\n\r\n&nbsp;\r\n\r\nThere continues to be many reasons we tend to eat more than our bodies need, many of which were not even discussed in this article.  But we\'d be remiss not to point out our culture\'s complicit role in this phenomena and the irony that it\'s the very same culture that dictates that we do whatever we need to do to remain in smaller bodies (even drastic, dangerous methods) and food and body shame women daily.  The more we continue to be aware and proactive in our healthy pursuits, practice them daily and find efficiencies to support these endeavors the easier it will become over time.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div style=\"display: none;\"><img src=\"http://jennyedencoaching.com/wp-content/uploads/2017/06/speltflatbread-5.png\" /></div>\";s:10:\"post_title\";s:48:\"1 reason we overeat (that isn\'t often discussed)\";s:12:\"post_excerpt\";s:0:\"\";s:11:\"post_status\";s:7:\"publish\";s:14:\"comment_status\";s:4:\"open\";s:11:\"ping_status\";s:4:\"open\";s:13:\"post_password\";s:0:\"\";s:9:\"post_name\";s:19:\"1-reason-we-overeat\";s:7:\"to_ping\";s:0:\"\";s:6:\"pinged\";s:0:\"\";s:13:\"post_modified\";s:19:\"2017-06-14 18:03:00\";s:17:\"post_modified_gmt\";s:19:\"2017-06-14 22:03:00\";s:21:\"post_content_filtered\";s:0:\"\";s:11:\"post_parent\";i:0;s:4:\"guid\";s:36:\"http://jennyedencoaching.com/?p=1856\";s:10:\"menu_order\";i:0;s:9:\"post_type\";s:4:\"post\";s:14:\"post_mime_type\";s:0:\"\";s:13:\"comment_count\";s:1:\"1\";s:6:\"filter\";s:3:\"raw\";}}s:10:\"post_count\";i:3;s:12:\"current_post\";i:-1;s:11:\"in_the_loop\";b:0;s:4:\"post\";r:154;s:13:\"comment_count\";i:0;s:15:\"current_comment\";i:-1;s:11:\"found_posts\";s:1:\"3\";s:13:\"max_num_pages\";d:1;s:21:\"max_num_comment_pages\";i:0;s:9:\"is_single\";b:0;s:10:\"is_preview\";b:0;s:7:\"is_page\";b:0;s:10:\"is_archive\";b:1;s:7:\"is_date\";b:0;s:7:\"is_year\";b:0;s:8:\"is_month\";b:0;s:6:\"is_day\";b:0;s:7:\"is_time\";b:0;s:9:\"is_author\";b:0;s:11:\"is_category\";b:0;s:6:\"is_tag\";b:1;s:6:\"is_tax\";b:0;s:9:\"is_search\";b:0;s:7:\"is_feed\";b:0;s:15:\"is_comment_feed\";b:0;s:12:\"is_trackback\";b:0;s:7:\"is_home\";b:0;s:6:\"is_404\";b:0;s:8:\"is_embed\";b:0;s:8:\"is_paged\";b:0;s:8:\"is_admin\";b:0;s:13:\"is_attachment\";b:0;s:11:\"is_singular\";b:0;s:9:\"is_robots\";b:0;s:13:\"is_posts_page\";b:0;s:20:\"is_post_type_archive\";b:0;s:25:\"\0WP_Query\0query_vars_hash\";s:32:\"11ec37352dafaa20ca0602e49974dd6d\";s:28:\"\0WP_Query\0query_vars_changed\";b:0;s:17:\"thumbnails_cached\";b:0;s:19:\"\0WP_Query\0stopwords\";N;s:23:\"\0WP_Query\0compat_fields\";a:2:{i:0;s:15:\"query_vars_hash\";i:1;s:18:\"query_vars_changed\";}s:24:\"\0WP_Query\0compat_methods\";a:2:{i:0;s:16:\"init_query_flags\";i:1;s:15:\"parse_tax_query\";}}', 'no') ON DUPLICATE KEY UPDATE `option_name` = VALUES(`option_name`), `option_value` = VALUES(`option_value`), `autoload` = VALUES(`autoload`)

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src=\"http://jennyedencoaching.com/wp-content/uploads/2018/01/consistency-cure-blog-post.png\" alt=\"Behavior change made easy\" width=\"800\" height=\"800\" />\r\n\r\n&nbsp;\r\n\r\nWe\'re all been there before at the start of a new year: Feeling tremendous pressure to make changes in your life and once and for all lick all of your \"bad habits,\" be it biting your nails, staying up too late or <a href=\"https://www.washingtonpost.com/news/to-your-health/wp/2017/12/12/trump-reportedly-drinks-12-cans-of-diet-coke-each-day-is-that-healthy/?utm_term=.ad4cb5fec722\">drinking 12 diet cokes a day</a>.\r\n\r\nThe problem is that we often place so much pressure and expectations on ourselves to change and expect sheer will-power and desire to get us there.  Unfortunately behavioral change, especially the sustainable kind doesn\'t quite work like that.  It\'s this short term, high pressured goals and expectations that makes the new behavior short-lived in the first place.\r\n\r\nIn order to create sustainable lifestyle changes there has to be a certain level of understanding about how <a href=\"http://jennyedencoaching.com/habits-changing-them\">habits and changing behaviors</a> work in our brains.\r\n\r\n&nbsp;\r\n<h3>1.The behaviors you\'ve done for so long served you in some way which has kept you doing them.</h3>\r\n&nbsp;\r\n<h3>2.They were fomented and kept deep in our brains (in the basal ganglia near the brain stem) that store habitual behaviors so we don\'t have to learn the same tasks each day over and over again.</h3>\r\n&nbsp;\r\n<h3>3. Habits often fulfill the dopamine pathway of reward but don\'t touch the serotonin pathway of contentment.  As a reward driven society, it makes sense we\'d do the same behavior over and over again.</h3>\r\n&nbsp;\r\n<h3>4. As human beings we will always seek comfort and avoid pain.  Using the same patterns of behavior over and over help us to feel safe, secure and familiar in a world that has many real and perceived threats.</h3>\r\n&nbsp;\r\n\r\nOnce we\'re clear on how habits form and stay lodged in our brains and psyche for long periods of time we can move on to the next step of change - because I want to make crystal clear about one thing.\r\n\r\n&nbsp;\r\n<h1>Awareness does not equal change.  In fact, it is a mere precursor to change.  Action creates change.  And this leads me to the next step.</h1>\r\n[convertkit form=5130196]\r\n\r\n&nbsp;\r\n\r\n[bctt tweet=\"Awareness does not equal change.  In fact, it is a mere precursor to change.  Action creates change.  And this leads me to the next step.\" username=\"coachjennyeden\"]\r\n\r\n&nbsp;\r\n<h1>Create small, measurable goals instead of lofty or unattainable ones</h1>\r\nEven though it feels more satisfying to say \"I\'m going to the gym every day!\"  you could reframe that to a smaller goal such as \"When I come home at 3pm on Wednesday\'s I will commit to attending my favorite yoga class.\"  Do you see the difference there?  You are creating an attainable micro-goal rather than a pressure filled declaration of all out change - even when you don\'t have a real plan to actually do that.\r\n\r\n&nbsp;\r\n<h1>Set up your environment for success</h1>\r\nSo, lets say you want to start making green smoothies in the morning instead of forgetting to eat breakfast or in a furry of chaos and running late you hit the drive-thru on the way to work.  You can set up your environment to support that small goal.  Have the blender out and ready.  Have the non-perishable items on the counter-top ready to go, etc.  Make it as easy as possible for you to actually do the unpracticed yet desired behavior.  Remember, newer behaviors are not as ingrained as older ones and it takes a lot of practice and multiple exposures to get skilled at the newer one.\r\n\r\n&nbsp;\r\n<h1>Have compassion for yourself</h1>\r\nWe tend to get frustrated with ourselves very early after we\'ve declared we are going to change and then don\'t sustain it.  Part of successfully creating long-lasting change is to realize that it\'s a process and not a destination.  Let me save you the element of surprise....you will have times you won\'t do what you say you\'re going to do.  Life will get in the way, you will get sick, there will be holidays and vacations and you will get a case of the \"I don\'t want to\'s.\"  Accept that, dust yourself and move forward.  It isn\'t about perfection it\'s about progress, persistence, perseverance and patience. (and any other P\'s you can think of).  There is a term in many 12-step programs called \"Do the next best thing.\" and to me that makes a lot of sense.  Rather than sitting in judgement and remorse about what you didn\'t do, you can show yourself forgiveness and move on to the next thing that can energetically make you feel back on track.\r\n\r\nAre you ready to learn more about how to create sustainable, effective behavioral change in 2018?  <a href=\"https://jennyedencoaching.lpages.co/consistency-cure-challenge/\">Join my free 4-day Consistency Cure Challenge</a> right now.  We start January 8th and we\'re going to hit the ground running with creating systems and tools to build the healthy lifestyle you crave and want so desperately.\r\n\r\nEnter your info below to join us!\r\n\r\n[convertkit form=5130196]\r\n<div style=\"display: none;\"><img src=\"http://jennyedencoaching.com/wp-content/uploads/2018/01/stale-cookies.png\" /></div>\";s:10:\"post_title\";s:43:\"How to Make Newer Behaviors more Consistent\";s:12:\"post_excerpt\";s:0:\"\";s:11:\"post_status\";s:7:\"publish\";s:14:\"comment_status\";s:4:\"open\";s:11:\"ping_status\";s:4:\"open\";s:13:\"post_password\";s:0:\"\";s:9:\"post_name\";s:31:\"make-newer-behaviors-consistent\";s:7:\"to_ping\";s:0:\"\";s:6:\"pinged\";s:0:\"\";s:13:\"post_modified\";s:19:\"2018-01-02 14:38:14\";s:17:\"post_modified_gmt\";s:19:\"2018-01-02 19:38:14\";s:21:\"post_content_filtered\";s:0:\"\";s:11:\"post_parent\";i:0;s:4:\"guid\";s:36:\"http://jennyedencoaching.com/?p=2150\";s:10:\"menu_order\";i:0;s:9:\"post_type\";s:4:\"post\";s:14:\"post_mime_type\";s:0:\"\";s:13:\"comment_count\";s:1:\"2\";s:6:\"filter\";s:3:\"raw\";}i:1;O:7:\"WP_Post\":24:{s:2:\"ID\";i:1547;s:11:\"post_author\";s:1:\"1\";s:9:\"post_date\";s:19:\"2017-02-08 10:30:31\";s:13:\"post_date_gmt\";s:19:\"2017-02-08 15:30:31\";s:12:\"post_content\";s:3890:\"<img class=\"aligncenter size-full wp-image-1553\" src=\"http://jennyedencoaching.com/wp-content/uploads/2017/02/Habits-Is-there-any-hope-of-change-.jpg\" alt=\"Changing Habits\" width=\"800\" height=\"533\" />\r\n<h1>Habits can be both good and bad.</h1>\r\nOn the one hand, habits and routines can help us bring structure and certainty to our days.  Its what allows us to know instinctively what comes next after brushing our teeth in the morning or to know, without though, the complex steps of operating a vehicle day in and day out.\r\n\r\nOn the other hand, habits can cause us deep angst, especially when those routines no longer serve us but we can\'t seem to stop them!\r\n\r\nAre there any really deeply ingrained habits that you\'d like to try to supplant with newer, healthier habits?\r\n\r\nOf course there are...we all have them.\r\n\r\n&nbsp;\r\n<h1><strong>What is one habit or routine you have that you\'d like to change?</strong></h1>\r\n&nbsp;\r\n\r\nThe thing about habits is that the processes that keep us <a href=\"http://jennyedencoaching.com/binge-eating-afternoon\">stuck in them</a>, almost without thinking, are stored in one of the most base part of our brains - the basal ganglia. It\'s in this mass, near the brain stem, that has us follow out the habits of brushing our teeth, making our morning coffee and any other routine or habit that seems to happen without any extra conscious effort on our part.\r\n\r\n<strong>Example</strong>: Have you ever been driving home from work and get half way home before you even realize that you\'ve been driving almost on auto-pilot, turning left and right automatically where you need to, without even fully being noticing those decisions?\r\n\r\n&nbsp;\r\n<h2><strong>That is the basal ganglia at work.</strong></h2>\r\n&nbsp;\r\n\r\nAnd it\'s a pretty brilliant and efficient part of our brain. Without it, we would have to re-learn the complex steps in our every day behaviors over and over again, using up precious bandwidth and thus make it nearly impossible to learn new skills and information.\r\n\r\nBut, you can also see then how powerful habits can become and how difficult they are to change.\r\n\r\n<hr />\r\n\r\n&nbsp;\r\n\r\nThere are 3 parts to a habit:\r\n<h2><strong>1.The cue</strong></h2>\r\n<h2><strong>2. the routine</strong></h2>\r\n<h2><strong>3. and the reward</strong></h2>\r\nThe best way to start to change unwanted habits is to be aware of and tackle the cue first. Notice, for instance, what is happening around you or inside you just prior to <a href=\"http://jennyedencoaching.com/9-ways-to-curb-carb-cravings\">grabbing the Oreos</a> from the cabinet each night. Can you find a pattern there?\r\n\r\nIt\'s the cue that triggers a craving. When we can identify what the craving is, (hint, it doesn\'t have to be food) we can then work to put in a different routine and potentially a new reward as well.\r\n\r\nThis takes time, but with commitment, practice and perseverance we can start to learn newer, healthier habits that can become just as ingrained as the older one.\r\n\r\nI\'ll be talking a lot more about habits as it relates to emotional and stress eating on upcoming webinar. <span style=\"color: #ff0000;\"><a style=\"color: #ff0000;\" href=\"https://el2.convertkit-mail2.com/c/preview/x1e516/aHR0cHM6Ly9qZW5ueWVkZW5jb2FjaGluZy53ZWJpbmFybmluamEuY28vbXkvd253ZWJpbmFybGlzdC9pbmRleD93ZWJpbmFyX2lkPTU4NzI0\" target=\"_blank\">Sign up now</a></span> and learn more!\r\n\r\nAnd, if you want to take a deeper dive into how habits get stored deep within our brains and how we can slowly begin to unearth them, dissect them and ultimately change them - enter your name and email below and I will send you my tutorial on habit changes.\r\n\r\nIn the comments below....tell me:  What is one habit that you see as healthy in your life and what is one that you\'d like to change?\r\n<div style=\"display: none;\"><img src=\"http://jennyedencoaching.com/wp-content/uploads/2017/02/exercise-challenge.jpg\" /></div>\";s:10:\"post_title\";s:36:\"Habits: Is there any hope of change?\";s:12:\"post_excerpt\";s:0:\"\";s:11:\"post_status\";s:7:\"publish\";s:14:\"comment_status\";s:4:\"open\";s:11:\"ping_status\";s:4:\"open\";s:13:\"post_password\";s:0:\"\";s:9:\"post_name\";s:20:\"habits-changing-them\";s:7:\"to_ping\";s:0:\"\";s:6:\"pinged\";s:0:\"\";s:13:\"post_modified\";s:19:\"2017-02-08 10:42:36\";s:17:\"post_modified_gmt\";s:19:\"2017-02-08 15:42:36\";s:21:\"post_content_filtered\";s:0:\"\";s:11:\"post_parent\";i:0;s:4:\"guid\";s:36:\"http://jennyedencoaching.com/?p=1547\";s:10:\"menu_order\";i:0;s:9:\"post_type\";s:4:\"post\";s:14:\"post_mime_type\";s:0:\"\";s:13:\"comment_count\";s:1:\"3\";s:6:\"filter\";s:3:\"raw\";}i:2;O:7:\"WP_Post\":24:{s:2:\"ID\";i:1856;s:11:\"post_author\";s:1:\"1\";s:9:\"post_date\";s:19:\"2017-06-14 17:41:51\";s:13:\"post_date_gmt\";s:19:\"2017-06-14 21:41:51\";s:12:\"post_content\";s:5842:\"<img class=\"aligncenter size-medium wp-image-1859\" src=\"http://jennyedencoaching.com/wp-content/uploads/2017/06/1-reason-that-we-overeat-300x300.png\" alt=\"Reasons we overeat\" width=\"300\" height=\"300\" />\r\n\r\nIn our fast-paced, fast-food obsessed culture, there are ample opportunities at any given time for us to overeat beyond what our bodies need.\r\n\r\n&nbsp;\r\n<h1>Examples:</h1>\r\n&nbsp;\r\n<h2>You\'re given a larger portion at a restaurant than you need</h2>\r\n<h2>Your nice neighbor drops off some baked goods at your house</h2>\r\n<h2>There are samples at Starbucks</h2>\r\n<h2>There is a candy jar at the bank</h2>\r\n&nbsp;\r\n\r\nLook around and you\'ll notice dozens of examples of our culture doling out spontaneous food opportunities at every corner just begging us to veer off our eating track and having us bush wack our way back to structure.  I don\'t know about you but I never see green beans at the checkout aisle at a supermarket as an option for our spontaneous end-of-shopping impulse buy selection.  There is no brussel sprout hut drive-thru on our way home from work.  No oranges and hard boiled eggs in the vending machine at work.\r\n\r\n&nbsp;\r\n\r\nLook, we know that we often eat when we\'re sad, when we\'re bored, when we\'re stressed or for no reason at all.\r\n\r\n&nbsp;\r\n\r\n[bctt tweet=\"Look, we know that we often eat when we\'re sad, when we\'re bored, when we\'re stressed or for no reason at all. \" username=\"coachjennyeden\"]\r\n\r\n&nbsp;\r\n\r\nBut at a certain point we will have to face that our food culture is also a big part of the reason we overeat. At the very least it puts land mines in our way to create more obstacles to make it happen consistently.  Food manufacturers create processed foods designed specifically to hit the \"bliss point\" whereby we literally can\'t say no, and continue to crave certain foods throughout the day. (i.e. foods that are processed, fat, salt and sugar-laden or all of the above) Commercials are relentless in their luring us to order a late night pizza or drive to the local CVS for a pint of ice cream.\r\n\r\n&nbsp;\r\n\r\nWe blame ourselves for our lack of control, our lack of will power and our shame fuels urgency to make quick yet unsustainable changes that are fleeting at best only to leave us back where we started: frustrated, exhausted and hopeless.\r\n\r\n&nbsp;\r\n\r\nWhen we recognize that this is a pervasive societal issue, it can take some of the burden off of ourselves from a moral perspective and resign ourselves to being \"undisciplined.\"  When we realize what we\'re up against we can move from shame to problem solving and action.\r\n\r\n&nbsp;\r\n\r\nSo, think about it for a minute.  We\'re stressed, we\'re over-busy, we\'re overcommitted and distracted and we already turn to food to provide more for us than what it possibly can give us.  On top of that, the types of balanced, healthy and nutrient dense foods that our bodies truly crave and need are not as easy to find!\r\n\r\n&nbsp;\r\n<h1>What I\'m saying is.... of course we\'re overeating!</h1>\r\n&nbsp;\r\n\r\nIt\'s not shocking when the types of foods that food companies dole out to us are the very foods that keep us in craving and false fix mode.  In turn our bodies don\'t send out the correct messaging to our brains that we\'re full or satisfied and we continue to eat more and more of it.  We have to wade through landmines or burn holes in our wallets just to get to a whole foods or a farmers market for some healthy food.\r\n\r\n&nbsp;\r\n<h1>So what can be done?</h1>\r\n1. Stay aware.  Start to notice the ways our food culture pushes unhealthy and unbalanced food options.\r\n\r\n&nbsp;\r\n\r\n2. Plan plan plan.  Create a roadmap of the day and anticipate challenges like back-to-back work meetings or a long drive home by pre-making some <span style=\"color: #ff0000;\"><a href=\"http://jennyedencoaching.com/healthy-hurry\">healthy snacks</a>.</span>\r\n\r\n&nbsp;\r\n\r\n3. Practice mindful eating.  Start to notice how certain foods make your body feel and which ones give you pleasure and energy. Try my <span style=\"color: #ff0000;\"><a href=\"http://jenny-eden.teachable.com/courses/my-7-day-email-course-fast-track-to-slow-eating/?preview=logged_out\">free 7-day mindful eating course</a> </span>to start.\r\n\r\n&nbsp;\r\n\r\n4. <a href=\"https://www.localharvest.org/csa/\"><span style=\"color: #ff0000;\">Join a CSA</span></a> - support local agriculture and guarantee yourself weekly fresh produce to eat raw or to cook with.\r\n\r\n&nbsp;\r\n\r\n5. Be forgiving of yourself - overeating is not a moral issue.  Take each eating opportunity as a way to reset and make the choice that is best for you in that moment given your circumstances.\r\n\r\n&nbsp;\r\n\r\n6. Reach out for help. <span style=\"color: #ff0000;\"> <a href=\"https://jennyedencoaching.lpages.co/leadbox/141f6b773f72a2%3A1347ae9f5f46dc/5752571553644544\">Join my newsletter</a> <span style=\"color: #000000;\">or</span></span> sign up for <span style=\"color: #ff0000;\"><a href=\"https://jennyedencoaching.acuityscheduling.com/schedule.php\">1:1 coaching</a> </span>with me and together we can help you create a healing, pleasurable and sustainable relationship with food.\r\n\r\n&nbsp;\r\n\r\nThere continues to be many reasons we tend to eat more than our bodies need, many of which were not even discussed in this article.  But we\'d be remiss not to point out our culture\'s complicit role in this phenomena and the irony that it\'s the very same culture that dictates that we do whatever we need to do to remain in smaller bodies (even drastic, dangerous methods) and food and body shame women daily.  The more we continue to be aware and proactive in our healthy pursuits, practice them daily and find efficiencies to support these endeavors the easier it will become over time.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div style=\"display: none;\"><img src=\"http://jennyedencoaching.com/wp-content/uploads/2017/06/speltflatbread-5.png\" /></div>\";s:10:\"post_title\";s:48:\"1 reason we overeat (that isn\'t often discussed)\";s:12:\"post_excerpt\";s:0:\"\";s:11:\"post_status\";s:7:\"publish\";s:14:\"comment_status\";s:4:\"open\";s:11:\"ping_status\";s:4:\"open\";s:13:\"post_password\";s:0:\"\";s:9:\"post_name\";s:19:\"1-reason-we-overeat\";s:7:\"to_ping\";s:0:\"\";s:6:\"pinged\";s:0:\"\";s:13:\"post_modified\";s:19:\"2017-06-14 18:03:00\";s:17:\"post_modified_gmt\";s:19:\"2017-06-14 22:03:00\";s:21:\"post_content_filtered\";s:0:\"\";s:11:\"post_parent\";i:0;s:4:\"guid\";s:36:\"http://jennyedencoaching.com/?p=1856\";s:10:\"menu_order\";i:0;s:9:\"post_type\";s:4:\"post\";s:14:\"post_mime_type\";s:0:\"\";s:13:\"comment_count\";s:1:\"1\";s:6:\"filter\";s:3:\"raw\";}}s:10:\"post_count\";i:3;s:12:\"current_post\";i:-1;s:11:\"in_the_loop\";b:0;s:4:\"post\";r:154;s:13:\"comment_count\";i:0;s:15:\"current_comment\";i:-1;s:11:\"found_posts\";s:1:\"3\";s:13:\"max_num_pages\";d:1;s:21:\"max_num_comment_pages\";i:0;s:9:\"is_single\";b:0;s:10:\"is_preview\";b:0;s:7:\"is_page\";b:0;s:10:\"is_archive\";b:1;s:7:\"is_date\";b:0;s:7:\"is_year\";b:0;s:8:\"is_month\";b:0;s:6:\"is_day\";b:0;s:7:\"is_time\";b:0;s:9:\"is_author\";b:0;s:11:\"is_category\";b:0;s:6:\"is_tag\";b:1;s:6:\"is_tax\";b:0;s:9:\"is_search\";b:0;s:7:\"is_feed\";b:0;s:15:\"is_comment_feed\";b:0;s:12:\"is_trackback\";b:0;s:7:\"is_home\";b:0;s:6:\"is_404\";b:0;s:8:\"is_embed\";b:0;s:8:\"is_paged\";b:0;s:8:\"is_admin\";b:0;s:13:\"is_attachment\";b:0;s:11:\"is_singular\";b:0;s:9:\"is_robots\";b:0;s:13:\"is_posts_page\";b:0;s:20:\"is_post_type_archive\";b:0;s:25:\"\0WP_Query\0query_vars_hash\";s:32:\"11ec37352dafaa20ca0602e49974dd6d\";s:28:\"\0WP_Query\0query_vars_changed\";b:0;s:17:\"thumbnails_cached\";b:0;s:19:\"\0WP_Query\0stopwords\";N;s:23:\"\0WP_Query\0compat_fields\";a:2:{i:0;s:15:\"query_vars_hash\";i:1;s:18:\"query_vars_changed\";}s:24:\"\0WP_Query\0compat_methods\";a:2:{i:0;s:16:\"init_query_flags\";i:1;s:15:\"parse_tax_query\";}}', 'no') ON DUPLICATE KEY UPDATE `option_name` = VALUES(`option_name`), `option_value` = VALUES(`option_value`), `autoload` = VALUES(`autoload`)

JENNY EDEN COACHING

Behavioral Change: 4 Reasons why you’re Stuck

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src=\"http://jennyedencoaching.com/wp-content/uploads/2017/06/1-reason-that-we-overeat-300x300.png\" alt=\"Reasons we overeat\" width=\"300\" height=\"300\" />\r\n\r\nIn our fast-paced, fast-food obsessed culture, there are ample opportunities at any given time for us to overeat beyond what our bodies need.\r\n\r\n&nbsp;\r\n<h1>Examples:</h1>\r\n&nbsp;\r\n<h2>You\'re given a larger portion at a restaurant than you need</h2>\r\n<h2>Your nice neighbor drops off some baked goods at your house</h2>\r\n<h2>There are samples at Starbucks</h2>\r\n<h2>There is a candy jar at the bank</h2>\r\n&nbsp;\r\n\r\nLook around and you\'ll notice dozens of examples of our culture doling out spontaneous food opportunities at every corner just begging us to veer off our eating track and having us bush wack our way back to structure.  I don\'t know about you but I never see green beans at the checkout aisle at a supermarket as an option for our spontaneous end-of-shopping impulse buy selection.  There is no brussel sprout hut drive-thru on our way home from work.  No oranges and hard boiled eggs in the vending machine at work.\r\n\r\n&nbsp;\r\n\r\nLook, we know that we often eat when we\'re sad, when we\'re bored, when we\'re stressed or for no reason at all.\r\n\r\n&nbsp;\r\n\r\n[bctt tweet=\"Look, we know that we often eat when we\'re sad, when we\'re bored, when we\'re stressed or for no reason at all. \" username=\"coachjennyeden\"]\r\n\r\n&nbsp;\r\n\r\nBut at a certain point we will have to face that our food culture is also a big part of the reason we overeat. At the very least it puts land mines in our way to create more obstacles to make it happen consistently.  Food manufacturers create processed foods designed specifically to hit the \"bliss point\" whereby we literally can\'t say no, and continue to crave certain foods throughout the day. (i.e. foods that are processed, fat, salt and sugar-laden or all of the above) Commercials are relentless in their luring us to order a late night pizza or drive to the local CVS for a pint of ice cream.\r\n\r\n&nbsp;\r\n\r\nWe blame ourselves for our lack of control, our lack of will power and our shame fuels urgency to make quick yet unsustainable changes that are fleeting at best only to leave us back where we started: frustrated, exhausted and hopeless.\r\n\r\n&nbsp;\r\n\r\nWhen we recognize that this is a pervasive societal issue, it can take some of the burden off of ourselves from a moral perspective and resign ourselves to being \"undisciplined.\"  When we realize what we\'re up against we can move from shame to problem solving and action.\r\n\r\n&nbsp;\r\n\r\nSo, think about it for a minute.  We\'re stressed, we\'re over-busy, we\'re overcommitted and distracted and we already turn to food to provide more for us than what it possibly can give us.  On top of that, the types of balanced, healthy and nutrient dense foods that our bodies truly crave and need are not as easy to find!\r\n\r\n&nbsp;\r\n<h1>What I\'m saying is.... of course we\'re overeating!</h1>\r\n&nbsp;\r\n\r\nIt\'s not shocking when the types of foods that food companies dole out to us are the very foods that keep us in craving and false fix mode.  In turn our bodies don\'t send out the correct messaging to our brains that we\'re full or satisfied and we continue to eat more and more of it.  We have to wade through landmines or burn holes in our wallets just to get to a whole foods or a farmers market for some healthy food.\r\n\r\n&nbsp;\r\n<h1>So what can be done?</h1>\r\n1. Stay aware.  Start to notice the ways our food culture pushes unhealthy and unbalanced food options.\r\n\r\n&nbsp;\r\n\r\n2. Plan plan plan.  Create a roadmap of the day and anticipate challenges like back-to-back work meetings or a long drive home by pre-making some <span style=\"color: #ff0000;\"><a href=\"http://jennyedencoaching.com/healthy-hurry\">healthy snacks</a>.</span>\r\n\r\n&nbsp;\r\n\r\n3. Practice mindful eating.  Start to notice how certain foods make your body feel and which ones give you pleasure and energy. Try my <span style=\"color: #ff0000;\"><a href=\"http://jenny-eden.teachable.com/courses/my-7-day-email-course-fast-track-to-slow-eating/?preview=logged_out\">free 7-day mindful eating course</a> </span>to start.\r\n\r\n&nbsp;\r\n\r\n4. <a href=\"https://www.localharvest.org/csa/\"><span style=\"color: #ff0000;\">Join a CSA</span></a> - support local agriculture and guarantee yourself weekly fresh produce to eat raw or to cook with.\r\n\r\n&nbsp;\r\n\r\n5. Be forgiving of yourself - overeating is not a moral issue.  Take each eating opportunity as a way to reset and make the choice that is best for you in that moment given your circumstances.\r\n\r\n&nbsp;\r\n\r\n6. Reach out for help. <span style=\"color: #ff0000;\"> <a href=\"https://jennyedencoaching.lpages.co/leadbox/141f6b773f72a2%3A1347ae9f5f46dc/5752571553644544\">Join my newsletter</a> <span style=\"color: #000000;\">or</span></span> sign up for <span style=\"color: #ff0000;\"><a href=\"https://jennyedencoaching.acuityscheduling.com/schedule.php\">1:1 coaching</a> </span>with me and together we can help you create a healing, pleasurable and sustainable relationship with food.\r\n\r\n&nbsp;\r\n\r\nThere continues to be many reasons we tend to eat more than our bodies need, many of which were not even discussed in this article.  But we\'d be remiss not to point out our culture\'s complicit role in this phenomena and the irony that it\'s the very same culture that dictates that we do whatever we need to do to remain in smaller bodies (even drastic, dangerous methods) and food and body shame women daily.  The more we continue to be aware and proactive in our healthy pursuits, practice them daily and find efficiencies to support these endeavors the easier it will become over time.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div style=\"display: none;\"><img src=\"http://jennyedencoaching.com/wp-content/uploads/2017/06/speltflatbread-5.png\" /></div>\";s:10:\"post_title\";s:48:\"1 reason we overeat (that isn\'t often discussed)\";s:12:\"post_excerpt\";s:0:\"\";s:11:\"post_status\";s:7:\"publish\";s:14:\"comment_status\";s:4:\"open\";s:11:\"ping_status\";s:4:\"open\";s:13:\"post_password\";s:0:\"\";s:9:\"post_name\";s:19:\"1-reason-we-overeat\";s:7:\"to_ping\";s:0:\"\";s:6:\"pinged\";s:0:\"\";s:13:\"post_modified\";s:19:\"2017-06-14 18:03:00\";s:17:\"post_modified_gmt\";s:19:\"2017-06-14 22:03:00\";s:21:\"post_content_filtered\";s:0:\"\";s:11:\"post_parent\";i:0;s:4:\"guid\";s:36:\"http://jennyedencoaching.com/?p=1856\";s:10:\"menu_order\";i:0;s:9:\"post_type\";s:4:\"post\";s:14:\"post_mime_type\";s:0:\"\";s:13:\"comment_count\";s:1:\"1\";s:6:\"filter\";s:3:\"raw\";}i:1;O:7:\"WP_Post\":24:{s:2:\"ID\";i:2150;s:11:\"post_author\";s:1:\"1\";s:9:\"post_date\";s:19:\"2018-01-02 14:35:56\";s:13:\"post_date_gmt\";s:19:\"2018-01-02 19:35:56\";s:12:\"post_content\";s:5350:\"<img class=\"aligncenter wp-image-2151 size-full\" src=\"http://jennyedencoaching.com/wp-content/uploads/2018/01/consistency-cure-blog-post.png\" alt=\"Behavior change made easy\" width=\"800\" height=\"800\" />\r\n\r\n&nbsp;\r\n\r\nWe\'re all been there before at the start of a new year: Feeling tremendous pressure to make changes in your life and once and for all lick all of your \"bad habits,\" be it biting your nails, staying up too late or <a href=\"https://www.washingtonpost.com/news/to-your-health/wp/2017/12/12/trump-reportedly-drinks-12-cans-of-diet-coke-each-day-is-that-healthy/?utm_term=.ad4cb5fec722\">drinking 12 diet cokes a day</a>.\r\n\r\nThe problem is that we often place so much pressure and expectations on ourselves to change and expect sheer will-power and desire to get us there.  Unfortunately behavioral change, especially the sustainable kind doesn\'t quite work like that.  It\'s this short term, high pressured goals and expectations that makes the new behavior short-lived in the first place.\r\n\r\nIn order to create sustainable lifestyle changes there has to be a certain level of understanding about how <a href=\"http://jennyedencoaching.com/habits-changing-them\">habits and changing behaviors</a> work in our brains.\r\n\r\n&nbsp;\r\n<h3>1.The behaviors you\'ve done for so long served you in some way which has kept you doing them.</h3>\r\n&nbsp;\r\n<h3>2.They were fomented and kept deep in our brains (in the basal ganglia near the brain stem) that store habitual behaviors so we don\'t have to learn the same tasks each day over and over again.</h3>\r\n&nbsp;\r\n<h3>3. Habits often fulfill the dopamine pathway of reward but don\'t touch the serotonin pathway of contentment.  As a reward driven society, it makes sense we\'d do the same behavior over and over again.</h3>\r\n&nbsp;\r\n<h3>4. As human beings we will always seek comfort and avoid pain.  Using the same patterns of behavior over and over help us to feel safe, secure and familiar in a world that has many real and perceived threats.</h3>\r\n&nbsp;\r\n\r\nOnce we\'re clear on how habits form and stay lodged in our brains and psyche for long periods of time we can move on to the next step of change - because I want to make crystal clear about one thing.\r\n\r\n&nbsp;\r\n<h1>Awareness does not equal change.  In fact, it is a mere precursor to change.  Action creates change.  And this leads me to the next step.</h1>\r\n[convertkit form=5130196]\r\n\r\n&nbsp;\r\n\r\n[bctt tweet=\"Awareness does not equal change.  In fact, it is a mere precursor to change.  Action creates change.  And this leads me to the next step.\" username=\"coachjennyeden\"]\r\n\r\n&nbsp;\r\n<h1>Create small, measurable goals instead of lofty or unattainable ones</h1>\r\nEven though it feels more satisfying to say \"I\'m going to the gym every day!\"  you could reframe that to a smaller goal such as \"When I come home at 3pm on Wednesday\'s I will commit to attending my favorite yoga class.\"  Do you see the difference there?  You are creating an attainable micro-goal rather than a pressure filled declaration of all out change - even when you don\'t have a real plan to actually do that.\r\n\r\n&nbsp;\r\n<h1>Set up your environment for success</h1>\r\nSo, lets say you want to start making green smoothies in the morning instead of forgetting to eat breakfast or in a furry of chaos and running late you hit the drive-thru on the way to work.  You can set up your environment to support that small goal.  Have the blender out and ready.  Have the non-perishable items on the counter-top ready to go, etc.  Make it as easy as possible for you to actually do the unpracticed yet desired behavior.  Remember, newer behaviors are not as ingrained as older ones and it takes a lot of practice and multiple exposures to get skilled at the newer one.\r\n\r\n&nbsp;\r\n<h1>Have compassion for yourself</h1>\r\nWe tend to get frustrated with ourselves very early after we\'ve declared we are going to change and then don\'t sustain it.  Part of successfully creating long-lasting change is to realize that it\'s a process and not a destination.  Let me save you the element of surprise....you will have times you won\'t do what you say you\'re going to do.  Life will get in the way, you will get sick, there will be holidays and vacations and you will get a case of the \"I don\'t want to\'s.\"  Accept that, dust yourself and move forward.  It isn\'t about perfection it\'s about progress, persistence, perseverance and patience. (and any other P\'s you can think of).  There is a term in many 12-step programs called \"Do the next best thing.\" and to me that makes a lot of sense.  Rather than sitting in judgement and remorse about what you didn\'t do, you can show yourself forgiveness and move on to the next thing that can energetically make you feel back on track.\r\n\r\nAre you ready to learn more about how to create sustainable, effective behavioral change in 2018?  <a href=\"https://jennyedencoaching.lpages.co/consistency-cure-challenge/\">Join my free 4-day Consistency Cure Challenge</a> right now.  We start January 8th and we\'re going to hit the ground running with creating systems and tools to build the healthy lifestyle you crave and want so desperately.\r\n\r\nEnter your info below to join us!\r\n\r\n[convertkit form=5130196]\r\n<div style=\"display: none;\"><img src=\"http://jennyedencoaching.com/wp-content/uploads/2018/01/stale-cookies.png\" /></div>\";s:10:\"post_title\";s:43:\"How to Make Newer Behaviors more Consistent\";s:12:\"post_excerpt\";s:0:\"\";s:11:\"post_status\";s:7:\"publish\";s:14:\"comment_status\";s:4:\"open\";s:11:\"ping_status\";s:4:\"open\";s:13:\"post_password\";s:0:\"\";s:9:\"post_name\";s:31:\"make-newer-behaviors-consistent\";s:7:\"to_ping\";s:0:\"\";s:6:\"pinged\";s:0:\"\";s:13:\"post_modified\";s:19:\"2018-01-02 14:38:14\";s:17:\"post_modified_gmt\";s:19:\"2018-01-02 19:38:14\";s:21:\"post_content_filtered\";s:0:\"\";s:11:\"post_parent\";i:0;s:4:\"guid\";s:36:\"http://jennyedencoaching.com/?p=2150\";s:10:\"menu_order\";i:0;s:9:\"post_type\";s:4:\"post\";s:14:\"post_mime_type\";s:0:\"\";s:13:\"comment_count\";s:1:\"2\";s:6:\"filter\";s:3:\"raw\";}i:2;O:7:\"WP_Post\":24:{s:2:\"ID\";i:1547;s:11:\"post_author\";s:1:\"1\";s:9:\"post_date\";s:19:\"2017-02-08 10:30:31\";s:13:\"post_date_gmt\";s:19:\"2017-02-08 15:30:31\";s:12:\"post_content\";s:3890:\"<img class=\"aligncenter size-full wp-image-1553\" src=\"http://jennyedencoaching.com/wp-content/uploads/2017/02/Habits-Is-there-any-hope-of-change-.jpg\" alt=\"Changing Habits\" width=\"800\" height=\"533\" />\r\n<h1>Habits can be both good and bad.</h1>\r\nOn the one hand, habits and routines can help us bring structure and certainty to our days.  Its what allows us to know instinctively what comes next after brushing our teeth in the morning or to know, without though, the complex steps of operating a vehicle day in and day out.\r\n\r\nOn the other hand, habits can cause us deep angst, especially when those routines no longer serve us but we can\'t seem to stop them!\r\n\r\nAre there any really deeply ingrained habits that you\'d like to try to supplant with newer, healthier habits?\r\n\r\nOf course there are...we all have them.\r\n\r\n&nbsp;\r\n<h1><strong>What is one habit or routine you have that you\'d like to change?</strong></h1>\r\n&nbsp;\r\n\r\nThe thing about habits is that the processes that keep us <a href=\"http://jennyedencoaching.com/binge-eating-afternoon\">stuck in them</a>, almost without thinking, are stored in one of the most base part of our brains - the basal ganglia. It\'s in this mass, near the brain stem, that has us follow out the habits of brushing our teeth, making our morning coffee and any other routine or habit that seems to happen without any extra conscious effort on our part.\r\n\r\n<strong>Example</strong>: Have you ever been driving home from work and get half way home before you even realize that you\'ve been driving almost on auto-pilot, turning left and right automatically where you need to, without even fully being noticing those decisions?\r\n\r\n&nbsp;\r\n<h2><strong>That is the basal ganglia at work.</strong></h2>\r\n&nbsp;\r\n\r\nAnd it\'s a pretty brilliant and efficient part of our brain. Without it, we would have to re-learn the complex steps in our every day behaviors over and over again, using up precious bandwidth and thus make it nearly impossible to learn new skills and information.\r\n\r\nBut, you can also see then how powerful habits can become and how difficult they are to change.\r\n\r\n<hr />\r\n\r\n&nbsp;\r\n\r\nThere are 3 parts to a habit:\r\n<h2><strong>1.The cue</strong></h2>\r\n<h2><strong>2. the routine</strong></h2>\r\n<h2><strong>3. and the reward</strong></h2>\r\nThe best way to start to change unwanted habits is to be aware of and tackle the cue first. Notice, for instance, what is happening around you or inside you just prior to <a href=\"http://jennyedencoaching.com/9-ways-to-curb-carb-cravings\">grabbing the Oreos</a> from the cabinet each night. Can you find a pattern there?\r\n\r\nIt\'s the cue that triggers a craving. When we can identify what the craving is, (hint, it doesn\'t have to be food) we can then work to put in a different routine and potentially a new reward as well.\r\n\r\nThis takes time, but with commitment, practice and perseverance we can start to learn newer, healthier habits that can become just as ingrained as the older one.\r\n\r\nI\'ll be talking a lot more about habits as it relates to emotional and stress eating on upcoming webinar. <span style=\"color: #ff0000;\"><a style=\"color: #ff0000;\" href=\"https://el2.convertkit-mail2.com/c/preview/x1e516/aHR0cHM6Ly9qZW5ueWVkZW5jb2FjaGluZy53ZWJpbmFybmluamEuY28vbXkvd253ZWJpbmFybGlzdC9pbmRleD93ZWJpbmFyX2lkPTU4NzI0\" target=\"_blank\">Sign up now</a></span> and learn more!\r\n\r\nAnd, if you want to take a deeper dive into how habits get stored deep within our brains and how we can slowly begin to unearth them, dissect them and ultimately change them - enter your name and email below and I will send you my tutorial on habit changes.\r\n\r\nIn the comments below....tell me:  What is one habit that you see as healthy in your life and what is one that you\'d like to change?\r\n<div style=\"display: none;\"><img src=\"http://jennyedencoaching.com/wp-content/uploads/2017/02/exercise-challenge.jpg\" /></div>\";s:10:\"post_title\";s:36:\"Habits: Is there any hope of change?\";s:12:\"post_excerpt\";s:0:\"\";s:11:\"post_status\";s:7:\"publish\";s:14:\"comment_status\";s:4:\"open\";s:11:\"ping_status\";s:4:\"open\";s:13:\"post_password\";s:0:\"\";s:9:\"post_name\";s:20:\"habits-changing-them\";s:7:\"to_ping\";s:0:\"\";s:6:\"pinged\";s:0:\"\";s:13:\"post_modified\";s:19:\"2017-02-08 10:42:36\";s:17:\"post_modified_gmt\";s:19:\"2017-02-08 15:42:36\";s:21:\"post_content_filtered\";s:0:\"\";s:11:\"post_parent\";i:0;s:4:\"guid\";s:36:\"http://jennyedencoaching.com/?p=1547\";s:10:\"menu_order\";i:0;s:9:\"post_type\";s:4:\"post\";s:14:\"post_mime_type\";s:0:\"\";s:13:\"comment_count\";s:1:\"3\";s:6:\"filter\";s:3:\"raw\";}}s:10:\"post_count\";i:3;s:12:\"current_post\";i:-1;s:11:\"in_the_loop\";b:0;s:4:\"post\";r:154;s:13:\"comment_count\";i:0;s:15:\"current_comment\";i:-1;s:11:\"found_posts\";s:1:\"3\";s:13:\"max_num_pages\";d:1;s:21:\"max_num_comment_pages\";i:0;s:9:\"is_single\";b:0;s:10:\"is_preview\";b:0;s:7:\"is_page\";b:0;s:10:\"is_archive\";b:1;s:7:\"is_date\";b:0;s:7:\"is_year\";b:0;s:8:\"is_month\";b:0;s:6:\"is_day\";b:0;s:7:\"is_time\";b:0;s:9:\"is_author\";b:0;s:11:\"is_category\";b:0;s:6:\"is_tag\";b:1;s:6:\"is_tax\";b:0;s:9:\"is_search\";b:0;s:7:\"is_feed\";b:0;s:15:\"is_comment_feed\";b:0;s:12:\"is_trackback\";b:0;s:7:\"is_home\";b:0;s:6:\"is_404\";b:0;s:8:\"is_embed\";b:0;s:8:\"is_paged\";b:0;s:8:\"is_admin\";b:0;s:13:\"is_attachment\";b:0;s:11:\"is_singular\";b:0;s:9:\"is_robots\";b:0;s:13:\"is_posts_page\";b:0;s:20:\"is_post_type_archive\";b:0;s:25:\"\0WP_Query\0query_vars_hash\";s:32:\"11ec37352dafaa20ca0602e49974dd6d\";s:28:\"\0WP_Query\0query_vars_changed\";b:0;s:17:\"thumbnails_cached\";b:0;s:19:\"\0WP_Query\0stopwords\";N;s:23:\"\0WP_Query\0compat_fields\";a:2:{i:0;s:15:\"query_vars_hash\";i:1;s:18:\"query_vars_changed\";}s:24:\"\0WP_Query\0compat_methods\";a:2:{i:0;s:16:\"init_query_flags\";i:1;s:15:\"parse_tax_query\";}}', 'no') ON DUPLICATE KEY UPDATE `option_name` = VALUES(`option_name`), `option_value` = VALUES(`option_value`), `autoload` = VALUES(`autoload`)

Why you're stuck

 

Behavioral Change is no joke.

Have you ever tried to learn a new, healthier behavior only to feel flummoxed when you can’t seem to sustain it? This happens all the time. It can be really frustrating because we don’t understand why we can’t just “figure it out.”

Am I getting some head nods right now?

Ok, so I’ve identified 4 reasons why this happens which I’ll list below and then I’m going to direct you to a free mini-training on habits that I put together. I hope you’ll find a lot of value in it!

 

Why its so hard for you to change!

 

1. You’re not on board with the “why.” – Many of us feel like we “should” do something because we’ve been told it’s healthy for us or because other people we respect are doing it. But, if you cannot understand for yourself the specific benefits you’l get from doing this behavior, you’ll have a hard time executing it for the long-haul

 

2. You’re not willing to do it – Again, you may feel like you “should” be drinking 80 ounces of water per day, for instance, and yes, you know and are on board with the benefits but when it comes down to it, you’re just not willing to put in the work or deal with any of the potentially unsavory consequences (peeing all day long!)

 

3. It’s a logistical problem – OK, so let’s say you’re on board with the why, and you know you’re willing to do this behavior. Another reason we struggle is because it’s just not built into our routines. We can’t figure out the logistics as to how this will work. Let’s use the water example again. To drink 80 ounces of water per day is no small task. You will need to figure out logistics like bringing a water bottle with you to work, drinking first thing in the morning, creating some kind of water-drinking schedule etc. The details can be both large and minute and sometimes any small glitch in the plan can send you back to square one or back to what is comfortable – i.e. not drinking water. See what I mean?

 

Related Post:  Are you Using Food to Rebel?

4. You’re self-sabotaging yourself – Let’s say you’ve got all the 3 other components in place. You’re willing, able, understand the why’s, and got a schedule down pat. Another reason why you may not be following through is due to self-sabotage. This may not always be conscious, and in fact, often times its not but it can do a whammy on you in terms of stopping behavioral change. Self-sabotage is our psyche’s clever way of keeping us safe and comfortable. So, you may procrastinate, talk yourself out of doing something, or do myriad other things just to prevent you from creating the change you know you really need. It has to do with fear, on a base level. Because, what will it mean if you actually do the things you say you will? If you attend that really hard step-aerobics class, and it sucks but you’re on board, you’re willing, you’ve got the logistics down, now you actually have to follow through! We have to truly own the decision we made and make it sustainable and that is hard! So we cleverly design workarounds in the form of self-sabotage to keep us in our comfy, albeit unhappy bubbles.

 

Action step: Think about a behavior you’ve been trying to change and write down these 4 reasons. Which one of these resonates for you? Which one (or more!) is stopping you from reaching those goals. Hit reply and let me know. I’d love to hear back from you.

And if you’d like to take a deeper dive into changing habits, here is the link to my FREE mini-training on habits. Enjoy!

 

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