Читать книгу Designer of life: 70 golden rules of deep transformathion. A practical guide to mindfulness. Will replace years of spiritual seeking - - Страница 24

“It is easier to prevent bad habits than to break them.”

– Benjamin Franklin

This rule emphasizes that true self-care begins with abandoning habits that harm your physical and psychological health. Bad habits – smoking, alcohol abuse, an unhealthy diet, chronic sleep deprivation, and a lack of physical activity – lead to a decline in overall well-being, reduce vital energy, and can cause serious illnesses.

According to the World Health Organization (WHO), harmful habits are a leading cause of chronic diseases and shorten life expectancy. A conscious approach to one’s habits is the first step toward transformation. Scientific research has repeatedly confirmed that the negative impact of such habits affects not only health but also cognitive functions and emotional state.

In his book The Power of Habit, psychologist Charles Duhigg emphasizes that habits form neural pathways in the brain, and if they are destructive, you are constantly triggering processes that negatively affect your physical and mental state. His research shows that a conscious approach to identifying and changing behavioral patterns is a sure way to reduce health risks and regain control over your own Life.19 Thus, this rule reminds us that every bad habit is a small act of self-betrayal, and giving it up is the first step toward a full, healthy life.

This rule manifests in the daily choices we often make on autopilot. Here’s what it looks like: when you regularly “kill” yourself with sleep deprivation, fast food, or a lack of movement, your body responds with chronic fatigue, frequent illnesses, and a loss of energy. You cannot be an effective life designer if your main tool – your body – is constantly malfunctioning.

In your career, you cannot generate brilliant ideas and work productively if your brain and body are exhausted. Trying to achieve success while ignoring the basic needs of your body is like trying to build a skyscraper on sand. In relationships, you simply don’t have the resources for patience and sincere involvement in the lives of your loved ones. You become irritable, distant, and unable to offer support. You cannot share with others what you do not have. Ultimately, every bad habit is an unconscious choice for momentary relief at the expense of long-term well-being.

A real-life example. I was lucky: in my entire life, I have never smoked a single cigarette. More accurately, it was to my credit that I didn’t succumb to the “fashionable trends” of my youth to seem older with a cigarette in hand. I once tried to light one, but I didn’t like the taste or the smell at all. I decided it wasn’t for me, and I have never regretted it.

With alcohol, it’s a different story: in my youth, at the holiday table, to the toast “To your health!”, only the sick didn’t drink. For the last seven years or so, I haven’t consumed alcohol at all – not because I can’t, but because the need for it has disappeared. Now I don’t need to artificially lift my mood or relieve stress – I already know how to do that without it. It’s important to understand why you need alcohol.

After returning from America in 2013, I weighed 62 kg at a height of 160 cm. Now my weight is 52 kg, and it has been stable for the last six years. That’s a loss of 10 kg without diets or starvation. Mindfulness worked as a perfect regulator: as soon as I started listening to my body, I stopped overeating and choosing foods that drained my energy. It was the shift from automatic behavior to conscious choice that led me to understand that self-care is a necessary condition for a long and happy life.

To start on this path in practice, I suggest a simple method of conscious replacement – “How to Rewrite an Old Habit”:

• Notice the old habit and pause. Bad habits operate on autopilot. Your task is to insert a pause into this mechanism.

• The moment you feel the urge to smoke or eat something sweet out of boredom – stop. Just for one second. Notice this impulse.

• Ask yourself:

– “Why?”

– “What do I really want to get right now?”

Is it comfort? A break? A pleasant sensation? Try to honestly see the need hidden behind the habit.

• Now, knowing your true need, find a healthy way to satisfy it. Want a break? Instead of a cigarette, take 5 deep breaths or step outside for 2 minutes. Craving sweets due to stress? Instead of a pastry, drink a cup of fragrant herbal tea or eat a piece of fruit. The main thing is that the new habit should be simple, accessible, and enjoyable.

• If you slip up and return to the old habit – don’t scold yourself. It’s part of the process. Instead of beating yourself up, be as mindful as possible in that moment.

• Feel what is happening to your body and mood. This will help your brain understand more quickly that the old program no longer works.

Self-care is not selfishness; it’s a vital necessity. By giving up bad habits, you free up energy for more important and creative endeavors. Remember that you are the Creator of your Life, and only you can make it full and happy. Start by replacing old habits, and you will see how your Life changes for the better.