Steven Covey in his popular book, The Seven Habits of Highly Effective People, says “to try to change outward attitudes and behaviors does very little good in the long run if we fail to examine the basic paradigms from which those attitudes and behaviors flow”.  (A paradigm is your way of seeing something- or the lens from which you view your world.)  A life threatening experience or a major role change in life can change a person’s paradigm.  This reminds me of the person that is only willing to change eating and exercise habits after having a heart attack.  The high cholesterol levels, high blood pressure, and expanding waistline are not enough to overcome the barriers to a more healthful lifestyle.  It takes a life threatening heart attack to change the way they look at healthful foods, regular exercise, and other lifestyle habits that increase their risk for heart disease.  The paradigm changes from dreading healthful food and activity habits to embracing them as a way to improve health and quality of life. 

Covey’s habits include beginning with the end in mind.  After you determine what you would like the end to look like, he suggests that you visualize.  See it clearly, vividly, relentlessly over an over.  You could use this with going for a walk after work.  When the thought of plopping on the couch enters your mind, replace it with a visual of going on a walk.  Feel your muscles working and becoming stronger, the release of stress and the sense of accomplishment that when you finish.  As you are walking, you may spend part of the time visualizing yourself walking into a room with the confidence that a strong, healthy body exudes. 

In addition to examining the paradigms that influence your lifestyle habits, surrounding yourself with people that have healthful habits and reading that supports a healthful lifestyle can begin to change the paradigms that influence your food, exercise and lifestyle choices.  This is not to say that you will reap any benefit from lying on the couch watching an exercise video.  By reading health and fitness magazines and talking to your marathon running co-worker, you will see how others view a healthful lifestyle and over time, that view can influence your own.

Dr. Phil McGraw in his book The Ultimate Weight Solution recommends challenging your faulty thinking by asking yourself four questions.

Is your internal dialogue true? 

Does you internal dialogue serve your best interests?         

Does your internal dialogue advance and protect your health?

Is your internal dialogue helping you to achieve your weight management goals? 

If your response to any of these is no, then he recommends that you replace your negative, disruptive thinking with optimistic and productive thinking.  With practice, it becomes easier to recognize your negative thoughts or faulty thinking and replace those thoughts with ones that will propel you on your journey of a healthful lifestyle.  Practice becoming aware of your thoughts, challenge your faulty thinking with Dr. McGraw’s four questions, and examine the underlying paradigms that impact your behaviors.