You know how it is when you want to change an unwelcome habit.
You make resolutions, think positively and hope for the best.
The problem is that habits are hard to change.
And new habits take a lot of effort to establish.
What helps sustain the momentum for change?
First let’s review some mindfulness instructions and then I will introduce you to the strategy of Pause.
Mindfulness 101
Mindfulness involves remembering your intention and staying alert to what you are doing.
By simply paying attention, your fuller awareness has a chance to influence your actions.
Many people report immediate positive effects from being mindful. What’s involved?
Take an example of wanting to change your diet:
Notice the micro-movements involved in bringing food to your mouth, chewing and swallowing.
What senses are invoked – sight, touch, smell, taste, hearing?
Notice your mental activity of thoughts, attitudes, feelings.
Do you like it? Are you bored?
You will come to see that the food does not have one taste but is a process of changing experiences.
What may start off as highly pleasant will soon become dull and possibly unpleasant.
The allure of unhealthy food lessens as the intensity from your taste buds wanes.
However, what happens when it doesn’t work?
Often there is self-judgement: “I’m not mindful enough”. “I’m not good at motivating myself”.
Rather than give in to these ideas, set a simpler resolution: pause.
Resolve to Pause
Pausing is a powerful mini-step that interrupts the patterns that form the habit.
When you pause, you feel more of the flow or impulse of the habit.
You can pause before, during or after engaging in an activity.
Your awareness of the sensations, feelings and thoughts informs what happens next.
The pause may lead to a full stop.
Like when you practice sustained mindfulness, self-inquiry springs up:
“What am I doing? Why am I doing this? What does this really feel like? Do I even like what I’m doing?
By interrupting the impulse with a pause, you learn more about the habit.
You might notice that the impulse is linked to uncomfortable emotions of fear, anger or sadness.
You may soon identify other ways to soothe your emotions.
What else to notice as you pause
In addition to mindfulness and pausing, notice if you think you have to make changes by yourself.
Consider that doing things alone may be part of the habit.
You might try something different and invite friends and family into your change project.
And for stubborn or painful habits, please seek professional support.
Change is possible.
Good luck with your explorations!