Powerful Brain. Healthy Body Creating Habits for a Healthy Lifestyle ‘Vision of the Future and 21 Days Practice Dave Blomquist

“Thank you for being here and keeping the commitment you made to yourself.”

Click to edit Master title style Put title of presentation here. Same for all slides. What do you look like What are you doing that is important to you Symbol of something wonderful that’s empowered by healthy, robust lifestyle Infused with emotion What’s Your Vision For The Future

Click to edit Master title style Put title of presentation here. Same for all slides. I see myself running joyously through the park with my little ones in hand, laughing together at the game we are playing. I feel great. I see myself energetically running up the stairs to my waiting friends, my mind clear, my confidence secure and my body strong. Examples of Vision for Future

Click to edit Master title style Put title of presentation here. Same for all slides.

Click to edit Master title style Put title of presentation here. Same for all slides. Visualization

Click to edit Master title style Put title of presentation here. Same for all slides. What Firm Decisions Have You Made? Daily give my body what it needs to be strong and healthy Implement ideas on nutrition and eating Be consistently health conscious in my food decisions Be honest and work to let go of my unhealthy habits After carefully considering what I want my future life to look like – I have made a firm decision to:

Click to edit Master title style Put title of presentation here. Same for all slides. What Steps Will You Take to Implement Your Firm Decision? Acknowledge my unhealthy urges and deal with them. Be Compassionate with myself Drink 8 glasses of water a day Eat 5-7 servings of fruit and vegetables every day Park car away from office and walk Take the stairs in all buildings I visit Eat breakfast every day Do pushups at bedside every night before I get in bed Etc… (Be Specific)

Click to edit Master title style Put title of presentation here. Same for all slides. Remember - a new habit pathway really connects at the point you make a firm decision

Click to edit Master title style Put title of presentation here. Same for all slides. Changing self-defeating habits Practiced grow stronger, more automatic Likely to repeat Merely trying to stop your self-defeating habit is difficult and rarely succeeds Easier to replace a self- defeating habit with a new habit pathway

Click to edit Master title style Put title of presentation here. Same for all slides. 21 Days of Practice How long do I need to practice? 21 days (if every day) 42 days (if every other day) 147 days (if once a week)

Click to edit Master title style Put title of presentation here. Same for all slides. What type of practice is required? Practice strategy is very specific Practiced every day Dominant and Automatic (Connection between habit trigger and the new habit) New health habit becomes natural

Click to edit Master title style Put title of presentation here. Same for all slides. “In the Moment” “Not in the Moment” Two types of practice

Click to edit Master title style Put title of presentation here. Same for all slides. Practice “in the moment” “In the Moment” When your old self-defeating health habit is triggered Two types of situations: 1.Become aware of automatic habit 2.Strong urge or desire to indulge

Click to edit Master title style Put title of presentation here. Same for all slides. 1.Acknowledge the urge, want, or desire Don’t fight against, ignore or avoid Simply acknowledge “Right now I want to, and” Use “and” instead of “but” Not an argument How to practice “in the moment”

Click to edit Master title style Put title of presentation here. Same for all slides. “Right now I want to, and what I really want is (rehearse your Vision of Your Future)” How to practice “in the moment” 2. Clearly state what you really want instead Vision of Your Future card Practice Tool

Click to edit Master title style Put title of presentation here. Same for all slides. How to practice “in the moment” 2. Clearly state what you really want instead Connect emotionally with your decision Higher priority than the short-term satisfaction Not an argument with yourself Vision of Your Future card

Click to edit Master title style Put title of presentation here. Same for all slides. How to practice “in the moment” 3. Review reasoning why it’s important to you Hit high points Reasons typed on back of Vision of Your Future card. “Right now I want to, and what I really want is (rehearse your Vision of Your Future). This is important to me because (what you concluded in your honest evaluation).”

Click to edit Master title style Put title of presentation here. Same for all slides. “NOT in the moment” practice Use on days when self-defeating habit not triggered Missing a day extends life of time Risk of relapse Avoidance is not practice 21 days of actual practice necessary

Click to edit Master title style Put title of presentation here. Same for all slides. 1.Most powerful = visualization It’s like putting fertilizer on a plant Every day for 21 days “NOT in the moment” practice Takes two possible forms:

Click to edit Master title style Put title of presentation here. Same for all slides. 2. Read Vision of Your Future card Both sides Getting dressed Lunch, Dinner, etc Read frequently for 21 days “NOT in the moment” practice Takes two possible forms:

Click to edit Master title style Put title of presentation here. Same for all slides. When I still have urges Old habit pathway is still dominant and automatic Be willing to experience some temporary discomfort Only 2 to 3 days - be calm First three days are the most important Over time - less frequent Unexpected urge and craving

Click to edit Master title style Put title of presentation here. Same for all slides. What if I slip & indulge in old habits? Strengthens the old, self- defeating pathway Resets your counter - 21 more days

Click to edit Master title style Put title of presentation here. Same for all slides. Time For Homework Complete and use 21 Day Challenge Journal Type your Vision of Your Future statement “In the moment” practice steps each time your old, self-defeating habit triggers. Use visualization exercise every day - 21 days Compassionately observe difficulty