A simple shift in how you think about yourself can produce many, subtle benefits.
When faced with the temptation of smoking, ex-smokers who say “I’m not a smoker” have an easier time abstaining than those who say “I’m trying to quit”. In other words, those who identify as non-smokers are more likely to remain non-smokers.
You can apply this same concept to any area of your life.
I know what you’re thinking. Is it really that simple? Can I just think “I’m a millionaire”, and money will start magically flowing into my bank account – you know, like The Secret?
Well, no. Some work is required on your part.
You need to internalize your new identity, and consciously make decisions that are in line with it. Day after day.
Think about the person you want to become. What does she eat? What does he spend, and more importantly, not spend his money on? What kind of habits and routines does she have?
Once you figure out what the new version of you does, start doing those things.
And then keep doing them.
The Subtle Power of Changing Your Identity | zen habits
Hidden Progress
Have you been eating healthier but failing to lose weight? This is no reason to get discouraged and revert back to your former, crappy diet.
A new study suggests that sticking to a healthier diet can reduce some of the health risks associated with having increased body weight.
An analysis of data from 79,003 Swedish adults found that people who mostly stick to a Mediterranean-like diet – one rich in whole grains, fruits, vegetables, fish and olive oil – had better mortality outcomes regardless of their weight.
This isn’t to say we shouldn’t worry about our weight at all. There remains one risk factor that is worse for obese people: cardiovascular disease. Still, this study reminds us that the result on our bathroom scale is just one metric, not the be all, end all.
Eating Healthy Foods May Be More Important Than How Much You Weigh | Science Alert
Alcoholics Insomnious
I wouldn’t tell anyone to avoid alcohol entirely (I don’t). But if it’s part of your pre-sleep ritual, at least inform yourself of it’s possible effects. You need to be smart about it to avoid disrupting sleep and circadian rhythms.
If you’re looking for an in-depth breakdown of this topic from someone with the credentials to back it up, Dr. Michael Breuss has you covered.
The truth about alcohol and sleep | The Sleep Doctor
Weight for Sleep
Weighted blankets; valuable sleep aid or gimmick?
That was the question Swedish researchers set out to answer in a study published in the Journal of Clinical Sleep Medicine. The randomized control trial included 120 adults who suffered from insomnia, as well as a psychiatric disorder (depression, anxiety, bipolar, etc.).
Results of the randomized, controlled study show that participants using the weighted blanket for four weeks reported significantly reduced insomnia severity, better sleep maintenance, a higher daytime activity level, and reduced symptoms of fatigue, depression and anxiety. Participants in the weighted blanket group were almost 26 times more likely to experience a decrease of 50% or more in their insomnia severity compared with the control group, and they were nearly 20 times more likely to achieve remission of their insomnia.
I’m not sure how valid the control was in this study – did participants in the control group not realize that their blanket wasn’t weighted (3.3 pounds vs. 13.2 – 17.6 pounds for the weighted blanket group)? Or were they not told about weight at all, believing the blankets helped with sleep in some other way?
Regardless, the results are promising. The researchers theorize that the benefits come from the “pressure that the chain blanket applies on different points on the body, stimulating the sensation of touch and the sense of muscles and joints, similar to acupressure and massage”.
For shift workers struggling to get enough quality sleep, a weighted blanket is probably worth a try.
Weighted blankets can decrease insomnia severity | Science Daily
Medicinal Mushrooms
Mushrooms have a long history of use in eastern medicine, and are now gaining attention in the western world as well. Claimed benefits include immune defense and support, mental focus and energy, skin and gut health, stress relief and sleep.
They may be a worthwhile addition to the shift workers tool kit, with specific mushroom species showing promise in some of our most common ailments. I’m particularly interested in lion’s mane as a means of preventing the cognitive decline associated with shift work.
Are Mushrooms the Future of Wellness? | New York Times
On Behavior Change
Behavior is hard to fix. When people say they’ve learned their lesson they underestimate how much of their previous mistake was caused by emotions that will return when faced with the same circumstances.
A Few Rules | Collaborative Fund
Stay healthy-
Jason Glenn