Attagirl, Julie!

I have fond memories of my son’s high school football team’s after game rituals. Win or lose, they would crowd in together and call out attaboys to each other for great plays they observed each other performing during the game. It was always uplifting and a beautiful reminder of how people learn and grow best in an encouraging environment.

BJ Fogg’s confirms and expands on this concept of behavior change in his book, Tiny Habits. As a behavior scientist, he helps  people create change in their lives and dispels the myth that change is hard.

He talks about utilizing your existing habitual behaviors, neutral or healthy, as prompts to cue the next tiny behavior of the  new healthy habit you are working on. Design your life for small successes.

The key is celebration!

Celebrate any tiny success with a pat on the back or a thumbs up or a happy dance. It could be one of a number of things and he gives lots of suggestions. Shrink the change and then celebrate that you did it. Now why didn’t I think of that?

It’s not rocket science and it makes perfect sense. The author explains that when we celebrate the new behavior with an attagirl or boy, our brain releases dopamine which helps seal the new neuronal behavioral  pathway in our brain and that makes us more likely to do that behavior again. Anchor, Behavior, Celebrate. ABC. So easy and so rewarding. The book goes much more in depth than this, of course, and is extremely practical. It has become my new favorite.

Now to put knowledge into action.

I was in the healthy habit of walking on my treadmill in the morning and wanted to move my exercise outside.

But I just couldn’t seem to get motivated. I mean I was convinced of the WHY of it. I had recently reread all the benefits of being outside in the early morning at the break of day. The UV light from the sun’s rising penetrates the retina, stimulating the central retinal pathway, and sets the stage for the pineal gland to release hormones in a timely rhythm for the day.

The UV light stimulates the conversion of vitamin D in my skin and gives me energy. I can’t layer up though, I have to keep my arms and legs exposed. This would be hard for me because I don’t like feeling cold. But the cool air enhances mitochondrial machinery and helps the  body burn energy cleaner.

I believed the change was worth it. I had plenty of knowledge surrounding it. I wanted all the benefit. I just couldn’t seem to actually do it.

Then I learned about anchors and celebrations and about shrinking the change. What if wore more layers at first so I stayed warm and I just focused on getting outside in the morning? I don’t have to do everything all at once.

Mind blown! Shrink the change. How freeing!

Next step: find my behavior prompt. I always start the day with a cup of coffee blended with unsalted grass-fed butter. Yum! I take the last sip and put it on the counter.

After I set my coffee cup down on the kitchen counter, I pick up my car keys and say: “Atta Girl, Julie!”

I tried it for the first time a year ago at 6:30 am, just before day break.  I was not perfect at the outset and that was ok. I had to tweak the design several times and I did not beat myself up about that. I gave myself grace and time. And in time, I got myself outside, in the car, and down the road a mile to a safe walking path.

Maisie goes with me now and of course she loves it. The other day she got out her lane and so this happened:

Now that’s what I call skin in the game!

Our certified health coach, Rachelle Mathios, facilitates an online group class on lifestyle change. Find out more at oregonweightandwellness.com or give us a call at 971-273-7143.