habits

Don’t worry, this isn’t going to be a math lesson. Trust me, you don’t want me teaching you math. Anyone who knows me will back me up on this one (right, Mom?).

No, this is going to be a comparison of two different mindsets when it comes to living a healthier life. I find that there are two approaches to changing bad habits, the subtraction approach and the addition approach. I’ve actually taken both approaches myself and in my experience find one is definitely better than the other. Because I want you to be successful in living a healthier life, I wanted to share the tiny difference between these approaches that can make a huge impact on your success.

The Subtraction Approach

I am going to be healthier by taking away all of the bad things in my life.

This is a common way to look at things, and technically it’s what you want to do. In with the good out with the bad, right?

Almost. This immediately sets up a feeling of deprivation and an “I can’t have/do that anymore.” It makes you feel like you’re losing a part of what was your daily routine and that can make you feel a little uncomfortable and maybe even sad.

You keep trying to tell yourself that it’s good, you’re getting rid of what made you unhealthy. You’ll be happier once this process is over. So, you start subtracting:

The “bad” food you used to eat
The lazy habits you had formed
The time you used to sit around instead of exercise
The social settings where you maybe weren’t the healthiest
The friends or family who don’t fully support you

You might start to see a change in your health doing this, of course. You might lose weight, start to develop a regular exercise routine, but it still feels like you’re depriving yourself of things that once made you happy. Even if they weren’t good for you. You can start to pine for the way things were, especially since they are “off-limits” now. Subtraction Vs. Addition | Life Healthfully Lived

And this can set you up for the relapse. A night of binging. A week of no exercise. Cheat meals/snacks/days. You know you’re being “bad” but you can’t seem to help yourself. And then you can’t help feeling guilty once it’s all over. It’s a vicious cycle and it’s no fun. Trust me, I’ve been there.

Let’s look at the other approach.

The Addition Approach

I am going to be healthier by adding good things into my life to crowd out the bad.

This might seem counterintuitive. You want to put more stuff into my life so that I’m healthier? How can I do that when most people/diets/health systems tell me I need to get rid of the bad?

It’s simple. Start thinking of things to add to your day that make you feel better than your older habits. You’re going to crowd out all the things that you used to do or eat so that you no longer have time or energy for those. Subtraction Vs. Addition | Life Healthfully Lived

Now your days feel full and like you’re actively doing things to turn your habits around. You’re not taking anything away, you’re adding things like:

More fruits and vegetables to each serving, crowding out the overly processed
More activity in your day, life short walks, crowding out the time you used to sit around
More friends and family who like the same healthy things you do
More time focusing on what makes you feel good instead of what you used to do that was “bad”

At a glance, these two approaches might look similar. And to be honest, you’re doing a lot of the same things but by telling yourself that you’re adding to your life not subtracting from it makes it easier and more fun to keep making changes. Subtraction Vs. Addition | Life Healthfully Lived

It’s just a tiny switch, but it makes a big difference. I’m not forcing myself to get rid of my entire life, I’m adding to it and changing things for the better. As you go, soon you’ll realize that the good has overtaken the bad and your lifestyle is healthier and happier. Subtraction Vs. Addition | Life Healthfully Lived

So don’t focus on subtracting as much as you can to be healthier, add in as much good as you can and your health will follow suit.

What can you add to your life to be healthier?

Friday night. The weekend is finally here and I’ve finished dinner and I’m vegging on the couch watching Netflix. I know, I’m pretty much a wild and crazy party animal. I’m not quite ready to go to bed yet, I stay up like an hour past my bedtime on the weekends which is usually 9:30. Again, party animal.

And it happens.

That little nagging voice in the back of my head. You want to eat something, Katie. You want to munch on something salty, crunchy, sweet, whatever you can get your hands on. You want to keep reaching your hand into the bowl or bag or whatever large vessel you can fill. You want to keep eating even though you’re not really hungry, you’re just bored.

Every weekend is the same routine. I know it’s coming. I know exactly what will happen. I’ll pretend like I can’t hear that annoying little voice, but I know I will eventually give in. Because I don’t have any control over this situation. I have no power here. I’m stuck and always will be.

Right?

Nope. That is so not true. I’ve tricked myself into thinking that I can’t beat this habit. That it is somehow a part of my being, the way I am put together, and there is no fighting it. It is so much easier to stay stuck and feign that I’m weak against that little voice. That voice that is really just me.

I’ve gotten into the habit of telling others that they have the motivation and willpower they need to overcome situations like this when it comes to their health. But I’ve somehow convinced myself it doesn’t apply to me. Pot calling the kettle black much?

I can say no. I have total control over my own thoughts and feelings and emotions. I know this because I have done it before. There are days when I lack the motivation to go for a run or workout just because I’m lazy. But I’m able to power through those roadblocks and do what I know is best for me. So I know this isn’t a problem of not being able to exert control over my bad habits.

It’s me being a whiny baby and not WANTING to change. Some weird part of me finds comfort in those late night binges. It’s a way to be that person I was so many years ago when my whole day was a binge of unhealthy food.

I’ve talked before about how change is scary and hard for me, but it’s something I should embrace. I’ve talked about how motivation is something that has to be renewed every day. Well, it’s time to stop just talking about it and actually do it. Because I’m tired of letting a little voice control a part of me. A bad habit doesn’t get to dictate what I do.

So there it is out in the open. My little secret, my stuck-in-a-rut problem for everyone to see. Sure, it’s a little nerve-wracking to share it with the whole internet, but I know I’m not the only one who struggles with things like this. I’m human and even though health and food and all that is “my thing” I still have setbacks and things to work on. I probably always will, but it’s better to face them with the help and support of others rather than alone late at night.

Maybe this post can spark something in one of you. Maybe it can help change the habit you know is a problem that you’ve told yourself you can’t fix.