Puvema

"Later, as habits strengthen, the decision parts of the brain no longer need to kick in to initiate the action. The habit is now activated in memory and considered automatic: The neural circuits can perform the habit without conscious thought. In other words, you don’t need to choose to perform the action any more."

https://www.cnn.com/2023/04/16/health/brain-how-habits-form-wellness-partner/index.html

How to stick with new habits — or kick old ones | CNN Understanding what the brain does when you’re trying to change your behavior can help you stick with new habits — or kick old ones to the curb.

"Developing certain habits, like keeping a consistent schedule and limiting blue light exposure before bed, can improve your sleep hygiene and promote quality sleep."

"Sticking to a schedule, having a relaxing bedtime routine, exercising regularly, keeping your bedroom dark and at a comfortable temperature, and watching what you eat and drink can all impact the quality of your sleep."

https://www.healthline.com/health/sleep-hygiene

12 Tips for Better Sleep Hygiene Sleep hygiene is about having healthy sleep habits. Learn which behaviors, both during the day and around bedtime, can affect your sleep quality.

If you enjoy our posts and you’re interested in the psychology of lasting behavior improvement and positive habit formation, we invite you to check out our special report:

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How to Form Self-Care Habits That Truly Stick

https://puvema.com/report/how-to-form-self-care-habits-that-truly-stick/

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Jason Gootman
Mayo Clinic Certified Wellness Coach
National Board Certified Health and Wellness Coach

Puvema - How to Form Self-Care Habits That Truly Stick This special report describes how to make change go from seemingly impossible to eminently doable.

In the west, there's a land.

The people there struggle with type-2 diabetes, cardiovascular disease, cancer, dementia, chronic neuromusculoskeletal pain, anxiety, depression, and related ailments.

Despite knowing what to do and having good intentions, they struggle with their eating habits, exercise habits, and overall self-care habits.

This is the Province of Knowledge and Good Intentions.
..

In the east, there's a land.

The people there are thriving.

They consistently maintain their self-care habits.

They adeptly turn knowledge and good intentions into action, habits, and results.

This is the Province of Thriving.
..

Between the two lands is a 100-mile-wide gap:

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Implementation Gap

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Each and every day, millions of people try to travel from the Province of Knowledge and Good Intentions to the Province of Thriving, but most don't make it through Implementation Gap.

They get sucked up by quicksand, eaten by dragons, or swept away by tsunamis.
..

Some rather benevolent figures also roam these lands:

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Mayo Clinic Certified Wellness Coach Jason Gootman and his team of wellness professionals

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Jason and his team are IMPLEMENTATION SPECIALISTS.

They help people build IMPLEMENTATION BRIDGES that enable them to successfully navigate Implementation Gap.

They provide people with accountability, guidance, and support rooted in the psychology of lasting behavior improvement and positive habit formation and help them get from the Province of Knowledge and Good Intentions to the Province of Thriving.

The end.

"Of all the spending categories in your retirement, this one--over time--will likely be the big tamale. If you're in reasonably good health, health care spending will typically be relatively low when you retire, then jump as you age into your 80s and beyond, says Eric Ross, a certified financial planner in Cincinnati."

"Spending now on fitness and wellness can help retirees save later on medical costs, Toberman adds."

https://www.aarp.org/money/budgeting-saving/info-2023/most-common-underestimated-expenses.html?cmp=EMC-DSM-NLC-OTH-WBLTR-1532702-1785702-7122093-NA-03182023-Webletter-MS1-SAPLA-NA-TM60-Money&encparam=sIoRdgObc/TW2kC2jVnnjdskvrQZFqG6eHkWjowlj9Y=

10 Sneaky Retirement Expenses to Watch Out For Travel? Dining out? Sure. But don’t overlook these stealth costs.

"Researchers report that stair climbers reduce their risk of dying from cardiovascular disease by 39% compared to people who don’t use stairs."

"'Based on these results, we would encourage people to incorporate stair climbing into their day-to-day lives,' said Paddock. 'So, whether at work, home, or elsewhere, take the stairs.'"

https://www.medicalnewstoday.com/articles/climbing-stairs-may-improve-heart-health-promote-longevity

Heart health: How climbing stairs can help you live longer Researchers say climbing stairs instead of taking an elevator improves heart health by combining aerobic with strength training exercise

Extra! Extra! Read all about it!

We invite you to check out our article:

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How Do You Get Your Dope?

https://puvema.com/how-do-you-get-your-dope/

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Puvema - How Do You Get Your Dope? “I was on sales calls, going from office to office. I stopped at Whole Foods to get some macaroons, and I wolfed them down in my car. I wasn’t even hungry. What’s wrong with me?”

If you enjoy our posts and you're interested in lifestyle medicine, we invite you to check out our special report:

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Lifestyle Medicine Saves Lives

https://puvema.com/report/lifestyle-medicine-saves-lives/

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Puvema - Lifestyle Medicine Saves Lives This special report details the potency of lifestyle medicine.

"As obesity and diabetes rates skyrocket, health coaches can help."

"Thankfully, in the world of preventing, managing and treating costly chronic illness, there is a relatively new arrow in the quiver: health and wellness coaching.

The well-qualified health coach is an expert in using techniques like active listening and motivational interviewing, which have been proven far more effective than dispensing advice or simply directing people to do something."

https://www.acefitness.org/about-ace/our-efforts/blog/7448/as-obesity-and-diabetes-rates-skyrocket-health-coaches-can-help/

As obesity and diabetes rates skyrocket, health coaches can help Dr. Cedric Bryant reflects on America’s Health Rankings’ 2019 annual report and highlights health and wellness coaches as a resource to prevent, manage and treat chronic conditions.

"Real self-care is choosing to create a life that you don’t feel the need to regularly check out of."

"Taking care of yourself might look like making a plan to pay off your debt, sticking to a hard morning routine, or cooking healthy meals. It’s facing your problems and unresolved issues head-on, instead of avoiding them and then trying to distract or soothe yourself later."

"If you constantly feel like you need a break, it may be because you’re disconnected from living a life that includes you in it."

"When you take care of yourself, you become the author, not the victim, of your life."

"Self-care is living a life that's meaningful and being true to yourself."

https://www.psychologytoday.com/us/blog/your-emotional-meter/202104/what-it-really-means-take-care-yourself

What It Really Means to Take Care of Yourself Self-care is living a life that’s meaningful and being true to yourself. It’s knowing that massages and green juices are great ways to enjoy life, not escape from it.