Alchemical Wizard 51 : Daily Constructive Habits with Attractive Rewards!
Cultivating positive habits can significantly enhance both our physical health and mental wellness in a variety of ways. When we talk about constructive habits, we refer to consistent behaviors and practices that contribute to our overall well-being. These habits can range from regular exercise, a balanced nutritional diet, a mindfulness practice, getting ample amounts of biological rejuvenation such as sleep, to stream of consciousness writing in the early morning hours, or just simply adding a green superfood smoothie to our daily routine!
Forming a constructive habit goes beyond the “21 days” because of a range of variables in habit forming that make it impossible to establish a one-size-fits-all answer. For example, certain habits take longer to form. Some find it easier to adopt the habit of drinking a green smoothie at breakfast than to do 50 sit-ups after morning coffee. What’s more, some people are better suited to forming habits than others!
This habitual idea can be traced back to “Psycho-Cybernetics,” a book published in 1960 by Dr. Maxwell Maltz, a plastic surgeon. Maltz didn’t make this claim but rather referenced this number as an observable metric in both him and his patients at this time. He wrote: “These, and many other commonly observed phenomena, tend to show that it requires a minimum of about 21 days for an old mental image to dissolve and a new one to gel.” But as the book became more popular, more than 30 million copies have been sold, this situational observation was accepted as fact.
In many cases since then and in my own observance with clients I like to give the actionable response time of 12 weeks or roughly 90 days. The more thought or action tied to our identities, can require a bit longer to take hold! Constructive habits make rational sense but if it conflicts with our self-worth or our identity then it might be a bit more difficult. For instance, if you are not a health nut and you see yourself as a “regular eater” then it might take a while for you to begin really enjoying that green superfood smoothie! You have to first begin by seeing yourself as a health conscious being (a healthy nut)!
This becomes so import in the steps to listen to our biological bodies as they move through the Ascension Process! By beginning to make small mindset changes and forming constructive habits daily, you give yourself permission to become a greater version of yourself. Your Identity changes from the “regular eater” to a health conscious being. Or a non-meditator to a daily meditator because you found some Solfeggio Frequency meditation music that you really resonate with! What you actionably do, becomes more of your identity or of, who you really are becoming!
One of the easiest ways of forming a good constructive habit is to Reward yourself for accomplishing such a task on a daily basis! For instance, Rewarding yourself for walking 1 to 3 miles in nature in the earlier part of morning and then having your green superfood smoothie or your favorite espresso drink, green tea latte, golden milk latte, etc.! You don’t desire, or maybe you do, walking as much as you desire or crave getting that green superfood smoothie! This ultimately becomes your own Respondent Conditioning or rather Pavlovian Conditioning!
Respondent conditioning was first discovered by Ivan Pavlov (1927), a Russian physiologist that was studying the digestive system of animals, dogs in particular. During his studies, Pavlov demonstrated that a dog could be trained to salivate in response to the sound of a bell that had been repeatedly associated with food. This is learning by association, or as it is formally called, classical conditioning.
Here are some promising steps to help you Create and Maintain Constructive Healthy Habits!
Starting Small - Begin with small, manageable changes that fit naturally into your life. For example, if you want to drink more green smoothies, start by drinking a few glasses a week. Make it simpler by blending a full blender then putting the rest in the refrigerator for the next day. Small successes can build confidence and motivate you to take on bigger challenges.
Create a Routine - Establish a daily or weekly routine to help integrate the habit into your life. Consistency is key to making habits stick. Try to perform your healthy activities at the same time each day, whether it’s exercising in the morning or preparing a healthy smoothie late morning, early afternoon!
Use Reminders - Set reminders on your phone or place visual cues in your environment to reinforce your new habits (such as, the Blender cleaned and ready to go on the kitchen counter).
Stay Accountable - Share your goals with friends, family, or a support group. Having someone to support you can increase your commitment if you are not as good with Self-empowerment, yet. See also ‘Alchemical Wizard 41 : Self-Empowerment Thought Process (SET-P)!’
Track Your Progress - Keep a journal or use apps to track your daily activities related to your habits. Monitoring progress can provide motivation and insight. I used to put it on my Google Calendar until it became automatic.
Celebrate the Small Wins with Built in Rewards - Acknowledge and Reward yourself for the small achievements along the way to keep morale high. One way I do this is to mix in a different flavor into a glass of green smoothie such as chocolate or vanilla and call it desert! Yum! Or after a day of several good constructive habits, I read a charming book or watch a captivating show! A Reward for accomplishing my daily tasks!
Be Patient and Persistent - Understand that developing a constructive habit takes time. Be prepared for setbacks and avoid discouragement. Focus on progress rather than perfection. You are your own cheerleader and coach! So be kind and Mindful to your Self!
Reflect and Adjust - Regularly assess your habits and make adjustments as needed. What works for one person may not work for another, so be flexible in your approach. I missed that day because I wasn’t home. It’s okay that I didn’t have time to stop at an expensive juice bar. I will get back to the blender at home soon! Remember to be kind to your Self!
Focus on Positivity - Rather than thinking about what you have to give up, concentrate on the benefits of your new habits. This positive mindset can encourage long-term adherence and become automatic!
Limit Distractions and Temptations - Identify triggers that lead to unhealthy habits and try to minimize them. For example, if processed foods are a temptation, then avoid buying them for your home.
Cultivate a Supportive Environment - Surround yourself with people who have healthy habits and create an environment that promotes your constructive health goals! For instance, having all of your smoothie ingredients available at home or having a favorite gym that reflects and easier going environment! Mine is a very well run and clean community YMCA!
Practice Mindfulness and Stress Management - Incorporate mindfulness practices like meditation or deep breathing. Managing stress can reduce the urge to fall back into unhealthy habits. Meditation, once again, can’t stress this enough!
Making it Attractive!!! - Choose activities that you genuinely enjoy. If you dislike running, like me, then try bicycling instead. Experiment with new recipes to make your superfood smoothie absolutely divine!
By taking baby steps and being intentional about your choices, you can successfully develop and maintain healthy constructive habits that contribute to your overall well-being and help your Self transition more easily in this Ascension Process! Give it some time and effort, you can and will Reward your Self for it! You are your own Savior! And your identity now becomes, not of a victim of circumstance, but one that can and will accomplish whatever they set their mind too!
And here’s the kicker (the unexpected twist), the healthier constructive habits you have in your daily routine the less likely old unhealthy habits will reoccur because they simply fade away!
And please always consider… “Out of the ground, off the vine, off the tree! Food is Medicine. Get your vitamins and supplementations from whole foods if you can!” Most vitamin and health supplement brands are owned by pharmaceutical companies, if not, the labs that synthesize the chemical compounds are!
Our Ascension Journey lies not in the 5D destination but in our participation in navigating a better future for us all!
As we steadily journey towards our adaptive destination, it’s you, that part of our family that upholds the community ethos of our collective endeavor. Each member plays a crucial role, fitting together like a piece of a Cosmic puzzle in the Fluidic Space-Time Continuum, ensuring that we reach our destination safely and successfully!
Blessings Everyone as we continue with Holistic Health modalities to inspire confidence as we unlock resources to make this Ascension shift more meliorative! We are Sovereign and We are most defiantly Freeing Ourselves! And Please Stay Hydrated as the SEP’S (Solar Energetic Particles) and Air Showers continue until this adaptation to a higher frequency is completed!
Questions or Constructive Comments? Check it out, you can drop me a line!
Travis Carper - Ascension Health Coach / Alternative & Holistic Health Service https://www.facebook.com/traviscarper888/ | https://www.linkedin.com/in/traviscarper888/
Additional References :
Habit Formation - https://www.psychologytoday.com/us/basics/habit-formation
Forming new habits can take longer than you think. Here are 8 tips to help you stick with them - https://theconversation.com/forming-new-habits-can-take-longer-than-you-think-here-are-8-tips-to-help-you-stick-with-them-255118
Creating Healthy Habits: A Practical Guide - https://markmanson.net/habits
The 17 Best Habit Books in 2024 - https://devchandra.com/blog/best-habit-books/
Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones - https://jamesclear.com/atomic-habits
Atomic Habits Summary - https://jamesclear.com/atomic-habits-summary
How to Build a New Habit: This is Your Strategy Guide - https://jamesclear.com/habit-guide
Train Your Brain to Break Habits - https://www.mindful.org/content/uploads/Habits-Digital-Guide.pdf
Forming Healthy Habits: 3 Tiny Choices That Create Huge Change - https://tinybuddha.com/blog/forming-healthy-habits-3-tiny-choices-create-huge-change/