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Making lifestyle changes can be difficult. Resolutions take will power to do battle with undesirable behaviors. Rituals can be simple acts that bring new and desired behaviors to center stage until they become second nature. The principles presented are based on the neuropsychology of change.
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RITUALS
Applying the Neuropsychology of Change
improve your life with
John I. Todor, Ph.D.Living55Plus.com
PRINCIPLEBrain Cells that…
…fire together, wire together
Once wired together, the behavior becomes… …Second Nature
PROBLEM
Old Behaviors
they dominate and take over
…are wired
together
like ones you would like to replace…
SOLUTION
Use Rituals to Focus Attention
with repetition, firing together leads to wiring together and the new behavior dominates
to put the new
behavior center
stage
WHAT TYPE OF RITUALS?
A stereotypical sequence of acts performed to focus attention on an upcoming
and desired behavior
The use of mental effort to insure the behavior
happens and is mindfully experienced
BUT NOT THESE RITUALS…
A religious or societal ceremony or tradition
An obsessive or compulsive act
MENTAL ENGAGEMENT
To maximize a mindful experience, mentally
engage in as many ways
as possible
especially if the act is wired together and happens automatically
Mindlessly executing the act is not enough
use all your sense when eating
WINE TASTING RITUALSWhat wine?
Color and visual characteristics
Aromatic qualities
Taste
Savoring
WINE TASTING RITUALS
Its taste
Savoring
Focus attention on the task at hand
and engage multiple sensory
modalities Mindfully “get into it” and let it “get
into you”
Taste
Become mindful, trigger memories and anticipation
What wine?
Color and visual characteristics
Savoring
Aromatic qualities
IT CAN BE A SIMPLE ACT
Trigger mindfulness
and anticipation
Ritually unwrap
Experience it Savor it
EATING WITH A RITUAL
Enhances the pleasureEven with Carrots
(Research at Harvard and U. of Minnesota, 2013)
Satiated soonerEat less to feel satisfied
(Scientific American, 2006)
YOUR TURN
What rituals might work for…
Stress What’s her
name?Bad
posture
RITUALS FOR STRESS
Hugging someone special
release an anti-stress hormone
The Superhero
stance reduces
stress and increases
confidence
Seeing photos of loved ones reduces the
stress hormone cortisol
REMEMBERING NAMES
the introductory handshake
the touch as you repeat her name
POSTURAL RITUALS
Take Breaks from
SittingSymmetrical
arm movement strengthen
and align the upper back
WalkingStart walking with head up, shoulder
back, chest out and eyes looking straight
forwardSee wikihow.com for more on “how to improve your posture”
IT MIGHT TAKE A SERIES
z
MORE INSIGHTSCurates broad ranging research on what impacts well-being in the present and what contributes to health and well-being over an extended lifespan.
w w w. l i v i n g 5 5 p l u s . c o mProvides a comprehensive program of assessment, education and methodologies for making lifestyle changes.
Focuses on motivating and enabling people to find everyday ways of change that are meaningful to them.
DOWNLOADour interactive PDF that will help you put these rituals into
action(click on the Image)
John I. Todor, Ph.D., is a psychologist, innovation and business change leader. As a professor, his research focused
on the human ability to learn and adapt across the lifespan. As the co-founder of living55plus.com, he curates the research on living a rich and extended life and translates it into everyday
ways to reap the benefits.
[email protected] for speaking, workshops and coaching
