Caution: May be Habit-Forming
You’ve probably heard that it only takes 21 days to form a new habit. The truth is, “on average, it takes 66 days for a new behavior to become automatic.” That means now, on day 144 of our “new normal”, many of you reading this have developed some habits of your own. How many of them are healthy habits?
Well, if you’ve put on the “COVID-19”, you’re not alone. During times of stress, many of us turn to comfort eating, and what could possibly be more stressful than a worldwide pandemic, mass unemployment/underemployment, an uncertain economy and unknown medical complications as a result of a novel virus? If your version of comfort eating features carrots and celery sticks, good for you. Mine doesn’t. I’m a big fan of cookies, cake, ice cream, and pasta. Throw in the occasional potato chips and dip while you’re at it. Basically, all of the junk you shouldn’t eat a lot of.
While it might feel okay in the moment, you’ll probably regret your binge afterward. When you feel the urge to snack, you can try this instead:
Drink water (this one actually works for me most of the time!)
Recognize the behavior for what it is. When you acknowledge that you aren’t hungry, you’re just bored/grumpy/sad, etc. you can stave off the hunger pangs a little while longer. Usually.
Redirect. It’s not just for children! When the cravings hit, distract yourself with something else.
Rethink your meals. If you find yourself in a slump, maybe you want to consider what you are eating and when. Sometimes all it takes to retrain your brain is to switch up your routine. Try adding a more filling breakfast or moving up dinner time to see if it helps banish the binge.
Replace some of the junk with healthier alternatives. This doesn’t mean never enjoying your guilty pleasures – who wants to live in a world without dessert? Instead, you can swap candy with fruit, ice cream with yogurt or “nice-cream”, and chips with healthy fats like cashews or walnuts. This way you won’t feel guilty when you do indulge.
Research. The reason why people write in a food journal is to see what they are eating throughout the day. It helps identify patterns and shows the impact that foods have on your bottom line. If you can determine what triggers your raid on the pantry, you can help prevent the urge from cropping up at all.
Of course, staying home more means you might not be exercising much (if at all). Again, you’re in good company. I started the quarantine with the best of intentions. I was waking up earlier to do morning yoga and/or Pilates, and finishing my workday with cardio. That definitely didn’t last. If you find yourself in the same boat, here’s what you (we) can do.
Find an “accountability buddy”. This person or group can help you stay on track of your fitness and health goals. If you’re a “people pleaser” this might be extra effective for you because not doing what you say you will might disappoint others. The good news – you can find free groups all over the ole’ interwebs who are going through the same thing and want to help each other succeed.
Sign up for a (virtual) class. There are plenty of classes you can try online or in apps. I’m a fan of Denise Austin’s videos, but you can check out this review of other free and/or low-cost options.
Start slowly. You don’t have to run a marathon. Consider starting with simple stretches, standing more frequently (especially if you are sitting at a desk for 8+ hours a day), or walking around your room every hour. The point is to get moving. You can build it from there.
Working at home is new to many of us. It means more sleep (maybe?), more time with family, less commuting costs, and a flexible dress code. If you find yourself stuck in a rut, there’s plenty you can do to lift your spirits.
Create a routine and stick to it. A routine can act as a coping mechanism, which will help you to combat the work-at-home-always-on blues. I love working in my PJs, but if you are having a hard time, consider getting dressed in your normal “work clothes” and see if it boosts your spirits.
Find time for yourself. Even if you aren’t comfortable going out into a crowd yet, you should still devote some time to your needs. Self-care is good for your mind, body, and spirit. Even if that means putting on noise-canceling headphones and reading a book in your bathtub for an hour, do it! The point is, find something you enjoy and make the time for it. Mental burnout is very real; even more when you live, work, and parent in the same place for months. Take care of yourself so you can take care of others.
Unplug. We live in a constant stream of content. News. Social Media. Email. Enough is enough. Allow yourself the time to disconnect from all of it. The unending barrage of negativity is enough to make anyone feel down in the dumps. It might be wise to set limits on how much you will allow yourself to consume content from certain channels. Besides, it’s much more fun to turn on Netflix and binge your favorite shows.
Have you developed any new habits since March? Drop a comment below, or email me directly. Don’t forget to send me your ideas and suggestions for my Blog. If I use yours, I’ll deposit $10 into your account.
Krista Kyte is a personal finance blogger and personal banker with over 17 years of experience in the financial industry. Krista is passionate about helping our members understand their financial situations. She writes tips that will help consumers reach and maintain financial security, and start living the life they’ve always wanted.
