Use a ‘five-minute journal’ or gratitude list for two minutes in the morning and two minutes in the evening to improve mood, set a positive tone for the day, and enhance sleep.
Developing a strong sense of purpose and meaning in life can significantly reduce addictive tendencies and bring more peace and happiness.
Recognize that addictions and unhealthy choices often stem from unresolved childhood trauma or unmet emotional needs, and address these root causes instead of just suppressing symptoms.
Instead of self-medicating to numb pain or problems, identify and address the root cause of your discomfort or issues.
Connecting with others who share similar struggles, like in addiction fellowships, can be a liberating experience and provide understanding and support.
Instead of making excuses, openly state your choices, like ‘I don’t drink,’ to reduce stigma and make it less of an issue for yourself and others.
Learn to accept and even leverage your addictive personality for positive outcomes, recognizing it can drive focus and work ethic in beneficial ways.
Understand that people must be ready and ’need’ to make a change for advice or information to have a lasting impact; forcing change rarely works.
Instead of trying to change others’ behaviors, focus on your own healthy choices and be a non-judgmental example, as people are more likely to change when they are ready.
Cut out Western processed junk foods, as this is a commonality across successful diets (paleo, vegan) and often leads to significant health improvements.
Prioritize consuming whole, unprocessed ‘real food’ as a fundamental principle for better health and well-being.
Recognize that one size does not fit all in diet; experiment and figure out bit by bit what specific foods and eating patterns work best for your individual body.
Actively focus on consuming as many different varieties of vegetables as possible to ensure adequate micronutrient intake and boost energy levels.
Pay close attention to how different foods or dietary changes impact your body, energy levels, and overall well-being to make informed choices.
Sustainable dietary change comes from personally experiencing and recognizing how specific foods make you feel, leading to self-empowered choices rather than just following advice.
Pay attention to how certain foods cause mind fog or impair clear thinking and communication, and adjust your diet accordingly to maintain mental sharpness.
Recognize that the common 3 PM energy slump is not biologically normal and can be overcome by adopting healthier eating habits.
Understand that eating well dramatically improves productivity, mental clarity, and overall performance, making food preparation a worthwhile investment.
When traveling or in busy situations where healthy food is scarce, plan ahead by identifying supermarkets or prepping food to ensure you maintain good nutrition.
Keep raw nuts or other pre-prepped healthy foods in sealed containers in your bag to avoid unhealthy choices when busy or on the go.
If you have addictive tendencies regarding health goals, hire an expert to create a healthy plan, taking the decision-making out of your own head to prevent unhealthy extremes.
Allow for planned ‘wagon fall-offs’ or treats on special occasions, but ensure the rest of your diet remains healthy and balanced.
Don’t label dietary slips as ’naughty’ or ‘failure’; instead, view them as educational opportunities to understand how different foods impact your body.
Aim to ‘denormalize’ sugar by reducing its constant presence in daily meals and snacks, rather than demonizing it entirely, allowing for occasional treats.
Consciously reduce sugar intake for a few weeks to reset your taste buds, which can quickly diminish cravings for sweetness and make healthy foods more appealing.
Try a ‘Sugar-Free January’ or similar period to reset your relationship with sugar and become more mindful of consumption, especially after periods of indulgence.
Challenge the ingrained reward system that equates good behavior with sweet treats, as this can create unhealthy associations and cravings.
Replace sweet treats with non-food rewards, like books or experiences, to avoid conditioning children to associate good behavior with sugar.
For children, actively find or create sugar-free alternatives for treats and rewards to reduce their overall sugar intake while still providing enjoyment.
Manage children’s sugar intake by restricting it on days leading up to events where you know they will consume treats, like parties, to maintain overall balance.
When giving sugar to children, consider the disproportionate impact relative to their small body size, as even a small amount can be significant.
Be aware that sugar can trigger addictive behaviors, leading to cravings and secretive consumption patterns similar to other addictions.
Support the idea of schools as ‘healthy zones’ where nutrition is prioritized, to model good habits for children and reduce their exposure to unhealthy foods.
Be aware that even a single fast food meal can increase inflammation in your body, whereas whole, colorful foods do not, impacting overall health.
Consider if dissatisfaction with life contributes to unhealthy eating or other self-medicating behaviors, as societal mental health issues are linked to chronic disease.