Issue #118: Breaking Bad Habits
Good morning. It's Wednesday, February 1st. In 1950, Curly Lambeau (famous field in Green Bay) retires after 31 years and 6 football titles and in 1958 the U.S. launches its first satellite into orbit (there are now over 6,500 in space with 3,372 active). And on the anniversary of MLK's arrest in Selma (1965), we celebrate the start of Black History Month - this year's theme is Resistance.
“Habits demand less cognitive effort, and thus become our default mode of behavior when stressed.”
From the Lab: Bad Habits Start With Stress
Take Action: Breaking the Bad Habit Loop
Speed Read: Mutant Genes
Wednesday Weights: Lunge & Bridge
What We're Listening To: Dhru Purohit: Inside Big Soda
61% of Americans were trying to break unhealthy habits developed during COVID (30% too much screen time, 22% poor eating habits and 21% sleeping too much or too little).
From the Lab
Why are some habits so hard to break?
Without realizing it, we’re often on autopilot. Habits make up 45 percent of the choices we make everyday. In the “The Power of Habit,” Charles Duhigg called out the 3-step process for a habit: 1) a CUE triggers the brain into autopilot; 2) the ROUTINE is what we do; 3) the REWARD tells us to do it again.
Once this loop is established it’s really tough to break.
Plus, some “bad” habits - being addicted to Instagram (not our profile of course, just everyone else 😉), checking sports scores when playing with your kids, guzzling soda (see podcast below), or smoking - send us shots of dopamine (Issue #18), which we crave.
A Google search will tell you that you’ve got to get a new cue to break the routine and get a new habit.
That’s true - but that’s not step one. Trying to stop a habit at that point is like entering the game in the fourth quarter already down 20 points.
Many of these habits step from stress.
Stress raises our cortisol levels and transfers our primary decision-making to the amygdala. The stress makes us feel under threat - so instead of making rational decisions from our prefrontal cortex, we either resort to default habits (again to save energy in what our mind thinks is a life-threatening situation) or make emotionally-charged choices (Issue #17 - Get to Know Your Brain).
Plus, chronic stress impairs our brain to the point where our biology affects our psychology and the broken hardware (our brain) isn’t fully capable to make the best decisions for us.
If you feel like you might struggle with addiction or decision-making, check out these 6 “brain types” that might help you identify ways you can kick these habits.*
It’s not just a matter of willpower -
Focus on Your Brain Health
Lower Your Stress
Create a Sustainable System
*Further Reading = You, Happier
Take Action
Once you lower your stress - then it’s still critical to create a sustainable system to re-wire your brain away from bad habits to new ones.
Picture yourself breaking your habit - who are you without this habit?
Remove temptation of the old habit and replace it with a new habit
Get support from friends/family - seriously this is key
Reward yourself during the journey
Be patient and don’t punish yourself if (when) you slip up
Source: James Clear
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Speed Read
Health & Longevity in the News
Mutant 100 Year Olds: BPIFB4 is a mutant gene found in many centenarians. It seems to protect the heart from aging by turning back the clock on heart cells. Heart disease is the #1 cause of death worldwide, so a potential treatment with NPIFB4 could save millions every year. It’s early...but promising. (Learn more)
Insane Grocery Prices: While overall inflation has cooled, grocery prices remain high vs. December 2021 - eggs up 138%, butter 44%, lettuce 25%. Why? We already discussed eggs thanks to the avian flu (Issue #114). Butter and milk: extreme heat and smaller cow herds due to pandemic challenges. Lettuce: dry weather and an insect-borne virus in CA. Some prices will continue to increase, but experts see most cooling off by spring. (TIME)
Savoring - the New Sleep Aid: Those wonderful memories of summers on the lake, road trips to national parks, playing basketball with your dad all can help you sleep. When you savor, your brain reacts as if you’re reliving the experience. Beyond sleep, research shows benefits to reduce depression and anxiety. So what do you savor? For Max, it’s playing the first 9 holes at Sand Ridge Golf Club with his dad. Why not more? He’s asleep before the turn. (WSJ)
Wednesday Weights
Working the glutes, legs and back today. It's short - but guarantee you feel this one and it'll hit muscles you don't use everyday!
Click HERE to view the workout on our YouTube channel.
Workout and video courtesy of Connor J. Obrochta. Check out all of Connor's workouts on Playbook!
What We’re Reading
Dhru Purohit Podcast
Episode #363 of the Dhru Purohit Podcast is a fascinating view into a broken system - the conversation covers Coca-Cola and racism, how studies are funded, correlation between processed foods and mental illness, Ozempic - weight loss pill, what doctor's are great at and why, incentives for all of us to be healthy, and where there are holes in our healthcare system...
Dhru Purohit Podcast
Thanks for joining us today!
Check out the latest workout videos on our YouTube channel
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Why Thrive25
We’re 40-something dads that felt our bodies and minds start to slow down and we’re not ready for that. We found too much information on every subject. So we started Thrive25 to transform what we’ve learned into something useful for the rest of us to spend just 3-5 min a day to optimize our health & longevity.
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To health!
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The information in this newsletter is for informational purposes only and may not be appropriate or applicable based on your individual circumstances. Thrive25 Labs LLC does not provide medical, professional, or licensed advice. Please connect with your healthcare professional for medical advice specific to your health needs.