Health Journal Online

Tag: Habit

  • The One Thing You Can Do to Make Meditation a Habit

    The One Thing You Can Do to Make Meditation a Habit

    The march of mindfulness into the mainstream seems to show no sign of slowing. On balance that’s a good thing. However, I’m struck more and more how an aspect of the approach—long-considered to be crucial in order to make meditation a habit—doesn’t get mentioned very much these days.

    An individualistic culture often portrays mindfulness as a solo practice. Maybe that’s no surprise. We imagine a person sitting alone, cultivating attitudes such as curiosity and gentleness. I’ve no doubt that practising mindfulness on your own can be helpful. But traditionally, learners trained in groups and communities. I suspect a large part of the therapeutic benefit of mindfulness for individuals comes from this tradition. Why? Because approaching practice this way enables us to learn with and from other people.

    Why Community Can Make Meditation a Habit That Lasts

    When people come together for a first session of mindfulness training, it’s common to explore what brings each individual to the approach.

    In an opening session, you’ll likely hear others speak of the stress arising from common problems such as:

    • busy, uncontrolled thoughts
    • physical or emotional pain
    • the strain of personal and professional commitments
    • the speed of a world that demands a dehumanizing degree of consumption and acquisition

    There often dawns a first recognition that the real problem doesn’t just lie in me as an individual. Instead, people see the common burden of living a human existence, with human frailties, in a human world.

    Suddenly, often from a place of feeling alienated and alone, there comes a realization: We’re all in this together, and we’re not feeling bad because we’re defective, but because this is the way of things in the world we share.

    Suddenly, often from a place of feeling alienated and alone, there comes a realization. We’re all in this together. And we’re not feeling bad because we’re defective, but because this is the way of things in the world we share. It’s not all our own fault. This lessens and lightens the pressure to have it all together. The journey into mindfulness—together—has begun.

    Over time, as a group of people cultivates mindfulness in this way, the feeling of connectedness and commonality usually grows. There is a sense of mutual support that enables us to learn, love, laugh at ourselves, and let go together.

    It may well be that this way of being together as a group is just as, or perhaps even more important, than the formal meditation practices we undertake as part of the work.

    Especially when facilitated by a good teacher, people discover it’s easier to open up to ourselves and one another. Also, as it happens, I’ve found that meditating in a group on a regular basis is also one of the best ways to encourage people to practise on their own. It’s counterintuitive, perhaps, but that togetherness makes meditation more meaningful. That, in turn, makes meditating alone more manageable. The togetherness helps make meditation a habit, whether done solo or in community.

    More Research Is Needed

    In my opinion, this hypothesis—that mindfulness as a group activity is much more powerful than practising on your own, with a book, with an app or a CD (good though these may be)—hasn’t been explored enough in mindfulness research.

    We don’t really know what the specific benefits of learning mindfulness together are. However, related research which shows that people’s attitudes and behaviours are strongly primed by the environments in which they operate offers some clues.

    It seems logical that a meditative community will be a more inspiring and influential learning zone for mindfulness than a place where speed, greed, and “going it alone” are the norm. But this isn’t what’s being offered to most people, at least not beyond the first eight weeks of a mindfulness-based stress reduction or cognitive therapy course. There are still few fully secular options for ongoing training available to graduates of such courses, and no retreat centers (so far as I know) completely devoted to a non-doctrinal mindfulness approach.

    If we want the current surging interest in mindfulness to become more than a drop of sanity in an ocean of materialistic madness, we will need to create communities capable of curating the core attitudes and approaches whose preservation protects the practices from perversion, dissolution, and misappropriation. We want to make meditation a habit for more people…and we want to do it in a healthy, supported way.

    This is not an easy task, and it won’t happen perfectly. We live in a messy world, with messy minds. Taking a preaching, purist line is likely to be counter-productive.

    Mindfulness is entering a mainstream in which feeling like we have to go it alone is part of the problem, not the solution. 

    I reckon we have a better chance if we name the issue. Mindfulness is entering a mainstream in which feeling like we have to go it alone is part of the problem, not the solution. Yes, the pressure for a primarily do-it-yourself, self-help approach to mindfulness is strong. But down that road, we might actually end up with something that’s a pale imitation of the powerful force for good that mindfulness can be.

    If we compassionately acknowledge the social and environmental obstacles we are all collectively responsible for, and lean on each other for support, we can make a lasting, positive impact.



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  • Help Curb the Habit of Gossiping With A 10-Minute Practice

    Help Curb the Habit of Gossiping With A 10-Minute Practice

    Summary:

    • “Fake news” is now a common phrase, but we can understand gossip as frequently-fake news on a personal level.
    • If you want to challenge your habit of gossiping, it is helpful to cultivate awareness both of how you speak and of how you listen.
    • In this 10-minute audio meditation, you’ll practice shifting from an in-the-moment urge to gossip toward a state of appreciation and gratitude.

    We live in a political moment where we don’t just disagree about matters of policy—we disagree about reality. To some degree, this has always been the case.

    Writing in 1922, the American philosopher Walter Lippmann, described the modern human condition as one of living in “pseudo-environments”—mental worlds that define our values, beliefs, and opinions. As a result, he observed that citizens “live in the same world, but they think and feel in different ones.”

    More than 100 years later, we are experiencing this kind of polarization like never before. 24-hour cable news, Facebook, blogs, Twitter, and the fracturing of media have made it so that we can each filter our news, entertainment, and social interactions to reinforce our existing beliefs and shield ourselves from oppositional views—not to mention the fake news out there deliberately trying to separate us.

    This catchphrase has come to define the modern moment—“fake news.” Anything that doesn’t fit with our reality is now seen as unreal, make-believe, and at the same time, some of the news in our feeds is actually made up. These are crazy days.

    There is a serious conversation to be had around how to restructure the media and political institutions to mitigate this problem.

    Gossip is rarely based on fact, it’s more of an expression of the stories we make up in our heads about other people.

    In the meantime, we wanted to explore a different landscape of “fake news.” Sure, there are many people out there consciously spreading “fake news.” But it’s also interesting to look at how we might be doing it every day without really recognizing it.

    That’s right, we’re talking about gossip—our ordinary habit of talking about others behind their back. Gossip is rarely based on fact, it’s more of an expression of the stories we make up in our heads about other people.

    What is Gossip?

    The habit of gossiping can be defined in any number of ways. Webster’s defines it as “rumor or report of an intimate nature.” In the book The 15 Commitments of Conscious Leadership, the authors define gossip as: “any statement about another that the speaker would be unwilling to share in exactly the same way if that person were in the same room.”

    This definition points to the contextual nature of gossip. If I tell my co-worker Gena that “Dave’s feedback on my presentation today was incredibly disrespectful,” it may or may not be gossip. If I don’t share this feedback with Dave, then it’s a clear case of gossip. But if I do share it with Dave, with the same emotional tone, then it is not gossip.

    Why bring greater awareness to your gossip habit? After all, it’s often entertaining, even pleasurable, to talk about the faults of celebrities, political leaders, or that person in your social circle who drives you crazy.

    The first reason is that a habit of gossiping almost always arises from stories in our mind, which may or may not be true. So one reason to refrain from gossip is to do your part to curb the spread of “fake news.”

    Another reason is that gossip often involves a subtle breach of integrity. In the language of the philosopher Immanuel Kant, when we gossip about someone, we’re treating them as a “mere means” to our own sense of pleasure or superiority. If I tell a humiliating story about someone, I’m using their misfortune as a way to generate laughter, titillate my audience, or make myself feel like I’m better than them.

    And while it may be pleasurable in the moment, it almost always leaves a moral stain. For the speaker of gossip, there’s a subtle feeling of guilt that arises. For the people listening, there’s a sense of distrust that follows in the wake of gossip. “If he talks that way about others when they’re not in the room,” they are left thinking, “how does he talk about me when I’m not in the room?”

    Need proof? Conduct a quick experiment. In your next interaction with a friend or colleague, dish out some juicy negative tidbit about a mutual colleague or acquaintance. Then check in to see how you feel. If they respond in kind, notice how you feel about their trustworthiness and the strength of your relationship.

    2 Key Ways to Shift the Habit of Gossiping

    So how can we become more aware of our gossip habit? The key is mindfulness–training the skill of Notice-Shift-Rewire each time we’re tempted to gossip or each time others begin gossiping. This awareness takes two forms: awareness of speech and awareness of listening.

    1) Awareness of Speech

    The practice here is simple. Notice when you feel the urge to say something negative about another person – a friend, a co-worker, or even a political figure. And when you notice, pay attention to the physical sensations of gossip. We have found that the urge to gossip often corresponds to an energetic state–a subtle pattern of sensations in the body.

    In fact, the urge to gossip is, in many ways, similar to the urge to read about gossip in the form of celebrity tabloids or political chatter. In both cases, we’re drawn to the momentary burst of pleasure that arises from speaking or hearing gossip. And yet it’s a behavior that is always unsatisfying, leaving us with the desire for more.

    Noticing the urge to gossip opens the space to Shift your speech. This could be as simple as not saying anything at all or reframing your statement to something you would be willing to share with the other person, were they in the room.

    The Shift might also be to follow through on the urge to gossip but to do it with awareness – to gossip consciously. This sounds strange but you may find that it’s impossible and, at times, undesirable to get rid of all gossip. In conversations with your spouse or partner, for instance, saying things about others that you wouldn’t share with them in the room might play an essential role in building trust and intimacy with your partner. Talking through a difficult situation with another family member or a problem at work, for example, may require talking candidly about others in ways that you would not were this other person in the room. In these cases, the goal might not be to end gossip but to simply be more aware and mindful of it.

    The final move is to Rewire. Savor the experience of bringing greater awareness to this ordinary habit of gossip.

    2) Awareness of Listening

    Even if we refrain from gossip, we will undoubtedly encounter it in the speech of others. Whether it’s neighbors, co-workers, or family members, the habit of gossip is so common that it’s impossible to avoid. Awareness of listening is the practice of noticing gossip whenever it arises in conversations with others.

    Of course, this leads to an important question: when we notice the person we’re talking to gossiping, what are we to do? How are we to respond?

    The authors of The 15 Commitments of Conscious Leadership liken this situation to a game of ping-pong: “the speaker and the listener each hold a paddle. If a listener says he doesn’t want to listen and symbolically puts down his paddle, the game is over.”

    This is sound advice. And yet it requires discernment and skillful means to figure out how to put down your paddle without shaming the other person. It might involve injecting a positive comment into the conversation, changing the subject, or, at times, making the outright request to not gossip.

    A 10-Minute Practice on Gossip Awareness

    1. To begin, find a comfortable seat. Sitting, if possible, with a straight spine. Close your eyes and begin by relaxing. Feel how the chair supports the weight of your body. Feel your feet as they rest against the support of the floor. Notice how you’re supported by each inhale and exhale. Allow yourself to breathe. Allow yourself to be. Let your breath move in and out effortlessly and without any attempt to control it. The goal of this practice is to create more awareness around the effect of gossip.
    2. With that in mind, as you relax deeply, see if you can bring to mind a moment in the past. A moment when you heard something about a friend or a coworker, another parent at school, a neighbor. Or when you dished it out to someone else. I know it’s not the most glamorous thing, but we’ve all had those moments when we had that juicy piece of gossip. So, see if you can just travel back in time to a moment like that, you can go back to childhood if nothing is coming up from adulthood.
    3. Observe any feelings or sensations that arise as you go back to that moment in time when you offered that juicy tidbit of gossip. You might notice a mixture of emotions. Excitement. Shame. Fear. Curiosity.
    4. Now, let’s imagine we had the opportunity to go back in time and experience this very same moment. With a slight twist. This time, I want you to think of a statement of gratitude for this person. Rather than a juicy piece of gossip about them, think of what you would say. If you were forced to tell someone why you appreciate this person or why you’re grateful for them.
    5. Now, imagine saying a word of appreciation instead of a piece of gossip. I appreciate Hank for always being there on time and for the intensity he brings to each conversation. I appreciate my mother-in-law, for how passionate she is about bringing us all together.
    6. Notice again, with this statement of gratitude, what are the emotions that arise in your body? See if you can pay close attention to any differences between the impact of gossip and gratitude for you in your experience. See if you can keep this experience and remain aware of the difference in your emotional state between gossip and gratitude and mind? And see if you can bring this midst of everyday life.
    7. Notice moments when you hold that juicy piece of gossip and there’s a part of you that wants to tell someone and dish it out. In those moments, see what happens when you shift to appreciation or gratitude instead
    8. To close this practice on the habit of gossiping, take a few more breaths. Bring your attention back to each inhale and exhale sensation of breath. And then when you feel ready, slowly open up your eyes. Coming back into the room. And see what happens when you bring this spirit of gratitude with you. Throughout the rest of your day.

    The 24-Hour Gossip Challenge:

    To experience this first hand, see what happens when you bring greater awareness to gossip over the next 24 hours. Pay special attention to your speech and the speech of those around you. See if you can go an entire day without the habit of gossiping.

    You may find that it’s an almost impossible task to eliminate the habit of gossiping entirely. But that’s not really the goal of this experiment. The goal is to bring awareness to the urge to gossip – to notice where you are contributing to the spread of “fake news.” This simple sense of awareness may not lead you to stop gossiping altogether. But it will help you bring greater compassion, care, and awareness into even the most ordinary conversations.

    Share your experiences in the comments below.

    This article was originally published on Mindful.org in March 2018.



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  • The Journaling Habit: How Writing Down Your Thoughts Can Transform Your Life

    The Journaling Habit: How Writing Down Your Thoughts Can Transform Your Life

    The Journaling Habit: How Writing Down Your Thoughts Can Transform Your Life

    In today’s fast-paced world, it’s easy to get caught up in the hustle and bustle of daily life and lose sight of what’s truly important. With the constant barrage of social media updates, email notifications, and texts, it’s a wonder we can even speak, let alone think, let alone write. But writing down your thoughts can be a powerful tool for reflecting, processing, and gaining clarity on the chaos that surrounds us.

    The Benefits of Journaling

    Research has shown that journaling can have a profound impact on both physical and mental health. By putting pen to paper (or finger to keyboard), we can:

    • Reduce stress and anxiety: Studies have shown that journaling can lower cortisol levels, blood pressure, and heart rate, leading to a overall sense of calm and relaxation.

    • Improve mood: Writing down our thoughts and feelings can help us process and release negative emotions, leading to a more positive outlook and increased self-awareness.

    • Enhance creativity: Journaling can help us tap into our inner wisdom, sparking new ideas and insights that might have otherwise gone unexplored.

    • Gain clarity and perspective: By putting our thoughts and feelings into words, we can gain a deeper understanding of ourselves, our goals, and our priorities, making it easier to make decisions and move forward.

    • Improve sleep: Writing in a journal before bed can help us wind down, clear our minds, and prepare for a restful night’s sleep.

    How to Get Started with Journaling

    So, how do we get started with this powerful practice? Here are a few simple steps to get you started:

    • Choose a journal: Pick a journal that feels comfortable to you – it can be a traditional paper journal or a digital app on your phone or computer. Choose one that you enjoy using and that fits your style.

    • Set a schedule: Commit to a regular writing routine – this could be daily, every other day, or weekly. Consistency is key to seeing benefits.

    • Start simple: Don’t worry too much about grammar, spelling, or perfection. Just write. Write whatever comes to mind, whatever is on your chest. Just get it down.

    • Don’t edit or censor: This is your space to express yourself honestly and authentically. Don’t worry about what others might think or whether what you’re writing is "good enough".

    Common Journaling Myths

    There are several myths surrounding journaling that can hold us back from embracing this powerful practice. Let’s set the record straight:

    • Myth: Journaling is only for artists or creatives: Not true! Journaling is for anyone who wants to reflect, process, and gain clarity on their thoughts and feelings.

    • Myth: Journaling is only for morning or night: Not true! You can journal at any time that works for you – in the morning, during your lunch break, or before bed.

    • Myth: Journaling is only for writing down your "deep, meaningful thoughts": Not true! Journaling is about getting your thoughts and feelings down on paper, no matter how silly, mundane, or mundane they may seem.

    Conclusion

    In conclusion, journaling is a powerful tool that can transform your life in profound ways. By setting aside time to reflect, process, and gain clarity on your thoughts and feelings, you can reap the many benefits of journaling, from reduced stress and anxiety to improved mood and creativity. So why not give it a try? Choose a journal that feels right for you, commit to a regular routine, and start writing. You might be surprised at just how transformative this simple practice can be.

    FAQs

    Q: How long should I journal for?
    A: Start with a manageable amount of time – 10-15 minutes a day. As you get into the habit, you can gradually increase the frequency or duration.

    Q: What if I struggle to write anything?
    A: That’s okay! Sometimes it’s tough to get started. Try freewriting – write whatever comes to mind, no matter how silly or mundane. This can help get your creative juices flowing.

    Q: Is it better to journal at the same time every day?
    A: Yes! Consistency is key to seeing benefits. Try to journal at the same time every day, whether it’s morning, afternoon, or evening.

    Q: Can I journal on my phone?
    A: Absolutely! There are many digital journaling apps available, including Day One, Evernote, and Penzu. Choose one that works for you and your style.

    Q: Can I use bullet points and lists in my journal?
    A: Absolutely! Sometimes a list or bullet point can be a great way to get your thoughts and feelings organized and clear. Don’t be afraid to mix it up and try different formats to see what works best for you.

  • This Common Lifestyle Habit In Preteens May Trigger Manic Symptoms, Researchers Find

    This Common Lifestyle Habit In Preteens May Trigger Manic Symptoms, Researchers Find

    As screen time continues to surge, so do concerns about its effects on both physical and mental health. Although this lifestyle habit has adverse effects on people of all ages, a recent study has turned the spotlight on preteens, suggesting that excessive screen use through texting, watching videos, or playing video games could trigger manic symptoms in them.

    A recent large-scale study involving 9,243 children aged 10 and 11 has shed light on the potential mental health risks of excessive screen use. Published in Social Psychiatry and Psychiatric Epidemiology, the research explored how heavy engagement with social media, video games, texting, and video streaming impacts young minds.

    To better understand the link between screen time and mental health, researchers of the latest study analyzed data from the Adolescent Brain Cognitive Development (ABCD) study, the largest long-term study of brain development in the United States. They examined the typical screen habits of thousands of preteens, investigating whether excessive use of social media, video games, and texting was associated with manic or hypomanic symptoms.

    The results showed that those with excess screen time were at a greater chance of developing “inflated self-esteem, decreased need for sleep, distractibility, rapid speech, racing thoughts, and impulsivity – behaviors characteristic of manic episodes, a key feature of bipolar-spectrum disorders.”

    “Adolescence is a particularly vulnerable time for the development of bipolar-spectrum disorders. Given that earlier onset of symptoms is linked with more severe and chronic outcomes, it’s important to understand what might contribute to the onset or worsening of manic symptoms in teenagers,” said Dr. Jason Nagata, first author of the study in a news release.

    The researchers also noted that American adolescents now spend an average of over eight hours a day on screens, double the pre-pandemic average, coinciding with a rise in mental health concerns.

    “This study underscores the importance of cultivating healthy screen use habits early. Future research can help us better understand the behaviors and brain mechanisms linking screen use with manic symptoms to help inform prevention and intervention efforts,” said co-author Kyle Ganson.

    Although screen time offers educational benefits, Dr. Nagata cautions that parents should be mindful of potential risks and know the importance of balancing its use to protect mental health. “Families can develop a media plan which could include screen-free times before bedtime,” Dr. Nagata added.

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  • This Simple Oral Hygiene Habit May Help Protect You From Stroke

    This Simple Oral Hygiene Habit May Help Protect You From Stroke

    Taking care of your oral hygiene protects your teeth and gums, but the benefits go beyond that—it may also help prevent stroke. However, brushing alone might not be enough. Researchers have found that flossing at least once a week can significantly reduce stroke risk.

    Previous studies have linked oral health to reduced stroke risk, but in the latest study, the researchers evaluated the specific impact of flossing.

    “A recent global health report revealed that oral diseases — such as untreated tooth decay and gum disease — affected 3.5 billion people in 2022, making them the most widespread health conditions. We aimed to determine which oral hygiene behavior — dental flossing, brushing or regular dentist visits — has the greatest impact on stroke prevention,” said study lead author Dr. Souvik Sen in a news release.

    The findings suggest that regular flossing may lower the risk of ischemic stroke by 22%(stroke from blood clots), cardioembolic stroke (caused by blood clots traveling from the heart) by 44%, and atrial fibrillation by 12%. These protective effects were independent of tooth brushing and other oral hygiene behaviors.

    The results will be presented at the American Stroke Association’s International Stroke Conference 2025, in Los Angeles. The findings were based on the Atherosclerosis Risk in Communities (ARIC) study, the first large-scale investigation in the U.S. that examined the link between flossing and stroke risk. For the study, researchers surveyed more than 6,000 people about their dental flossing habits and tracked their health over 25 years.

    Among those who flossed, 4,092 had never experienced a stroke, and 4,050 had no history of atrial fibrillation (AFib), a common heart rhythm disorder. Over time, 434 individuals suffered strokes, with different causes ranging from artery blockages to heart-related clots. Additionally, 1,291 participants developed AFib.

    The analysis revealed that the more frequently people flossed, the greater their reduction in stroke risk. Flossing was also linked to a lower likelihood of cavities and periodontal disease.

    “Oral health behaviors are linked to inflammation and artery hardening. Flossing may reduce stroke risk by lowering oral infections and inflammation and encouraging other healthy habits. Many people have expressed that dental care is costly. Flossing is a healthy habit that is easy to adopt, affordable, and accessible everywhere,” Sen explained.

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  • Struggling To Stick To Your Resolutions? It Takes At Least Two Months To Build A Habit

    Struggling To Stick To Your Resolutions? It Takes At Least Two Months To Build A Habit

    As January comes to an end, many of us may be struggling to stick to our New Year’s resolutions. But don’t give up just yet. Researchers say it takes not just 21 days but at least two months to turn a new habit into part of your routine.

    A new study from the University of South Australia (UniSA) challenges the common belief that habits form in just 21 days. The researchers examined how long it takes to establish health-related habits, such as exercise, drinking water, taking vitamins, and flossing. The results of the meta-analysis that evaluated 20 studies conducted between 2008 and 2023, involving over 2,600 participants revealed that it typically takes around two months — and in some cases, nearly a year.

    The study noted that while certain health habits took a median time of 59-66 days, some may take as long as 335 days. “Sometimes we found that the simple behaviors, (like) if someone wanted to start flossing each day, might take someone a week to get into their routine, but more complex behaviors such as changing someone’s diet and physical activity can take a lot longer,” Ben Singh, co-author of the study told CNN.

    Singh also noted that people looking to build healthy habits, such as eating better or exercising more, may have greater success if they practice them in the morning when motivation tends to be higher.

    The researchers believe that the current findings would help “people set realistic expectations” about habit formation, encouraging them to stay committed even if progress feels slow.

    The idea that habits form in 21 days traces back to plastic surgeon Maxwell Maltz, who observed that his patients, whether recovering from nose jobs or amputations, typically needed about 21 days to adjust to their new appearance. This led to the theory that people in general would take the same period to adopt a new behavior.

    “There is the possibility that it will put people off and maybe discourage them and demotivate them. (But) some people (who) may think that it’s going to take them 21 days, but then after 21 days they’re still struggling, then at least this research and this evidence provides people with some realistic benchmarks that they can follow,” Singh noted.

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