The Secret Rule of Changing Anything
I’ve learned a lot about changing habits over the years, and have taught
thousands of people how to do it.
The hardest habits to change, by far, are the ones
people can’t seem to control. They want to change, but can’t seem to
find the “willpower” (a term I don’t believe in).
For me, some of the things that seemed out of my
control: smoking, eating junk food, overeating during social occasions,
procrastination, anger, patience, negative thoughts.
I learned one little secret that allowed me to change it all:
When you are aware, you can change it.
OK, don’t roll your eyes and stop reading yet. That secret
might seem obvious to some, or too simplistic. So let’s go a bit deeper.
When we have urges to eat something
we know is bad for us, we often give in. But is it that simple? The
truth is that our mind is actually rationalizing why we should just eat
that cake, why it’s too hard to not eat it, why it isn’t that bad to eat
it. It asks why we’re putting ourselves through pain, why can’t we let
ourselves just live, and don’t we deserve that treat?
All of this happens without our noticing, usually.
It’s quiet, in the background of our consciousness, but it’s there. And
it’s incredibly powerful. It’s even more powerful when we’re not aware
It beats us all the time — not just with eating,
but with anything we try to do and end up quitting, caving in, doing it
despite our best efforts.
How can we defeat this powerful force — our own mind?
Awareness is the key. It’s the start.
1. Start by becoming aware.
Become an observer. Start listening to your self talk, observe what your
mind does. Pay attention. It’s happening all the time. Meditation helps
with this. I also learned through running — by not taking along an iPod,
I run in silence, and have nothing to do but watch nature and listen to
2. Don’t act.
Your mind will urge you to eat that cake (“Just a bite!”) or smoke that
cigarette or stop running or procrastinate. Listen to what your mind is
saying, but don’t act on those instructions. Just sit still (mentally)
and watch and listen.
3. Let it pass.
The urge to smoke, eat, procrastinate, or quit running … it will pass.
It’s temporary. Usually it only lasts a minute or two. Breathe, and let
4. Beat the rationalizations.
You can actively argue with your mind. When it says, “One little bite
won’t hurt!” you should point to your gut and say, “Yeah, that’s what
you said all those other times, and now I’m fat!” When it says, “Why are
you putting yourself through this pain?”, you should say, “It’s painful
to be unhealthy, and it’s only painful to avoid the cake if you look at
it as a sacrifice — instead, it can be a joy to embrace healthy and
delicious foods, and fitness!”
There are lots of times when “willpower” fails us. These are the
times we need to become aware of our minds.
When we are aware, we can change it. This is a
small secret, but it’s life changing. It changed my life, because I can
now change anything. I watch, and I wait, and I beat it. You can too.