Behaviors and change

2/21
Recursos

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Aportes 22

Preguntas 1

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Hi! I share with you my notes from this class. Greetings!

Health and wellness.

  • Health: Complete physical, mental & social well-being.
  • Wellness: Emotional, mental, financial, intellectual, occupational, social and spiritual factors.
  • Health is the ultimate goal and wellnesss is the way to achieve it.
    Behaviors.
  • Expressed reaction to internal and external stimuli.
  • Influencing factors: personality, culture, religion.
  • Can be changed.
  • Driven by thoughts, feelings, attitudes and values.
  • Habits.
    Behaviors that become automatic.
    Three steps process:
  • Cue or trigger.
  • Response.
  • Reward.
    Behaviorts and health
  • Physical activity.
  • Healthful eating.
  • Stress management.
  • Rest and recovery.
    Changing behaviors.
  • Incredibly challenging.
  • Habit loop in the brain / automatic.
  • Change = Out of the confort zone.
  • Rewire your brain / new habit loop.
    Common pitfalls and solutions.
  • Try to change everything at once. / Prioritize.
  • Start with a large, deep rooted habit. / Make small changes first.
  • Not changing your environment / Support group - Avoid triggers.
    Negative thoughts and behavior change.
  • Negative self talk affects behaviors.
  • Challenge the truth to your thinking.
  • Accept your huma nature.
  • Takes time to rewire your brain with a new behavior.

This “episode” hasn’t subtitles, but let’s not see as something wrong, you would see as let’s best of the world, it is a new challenge! 👾

Habit: procrastinate on social media.
Cue: I feel creatively blocked.
Reward: Mindfree and new ideas


New routine: read a book for a few minutes.

When I feel creatively block, I will read a book for 5 minutes.

I´m really curious and excited about this course 😻💙

Hello! I’m doing the exercice… How does it look? 😅

-HABIT: What bad habit do you want to change?
-CUE: What originate it?
-REWARD: What do you get after practice the bad habit? (feelings, things, etc.)
-NEW ROUTINE: What good habit will replace the bad habit?
-PLAN: What is going to do to avoid the bad habit?

I really enjoy this course ! 😃
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Habit: Thinking about a problem that worry me, in a insane way (many times per day) Cue: Anxiety Reward: Trying to feel calm because I searched and probably find a solution, although I can't do anything at the moment New habit: Mindfulness Plan: When I feel uncomfortable with a problem (whatever it is) I'll breath slowly and I am going to look at myself, my entire body and my current sensations, this behaviour could help me locating me in the present moment, not the future (anxiety), not the past (sadness and probably depression), only the present. The problem isn't bigger that I thought.

this class and the third are the same, it was good to take another look at it aniways

Treat yourself with love and care!

I have troubles trying to find out what are the gratifying/pleasuring aspects that I would enjoy as a reward to change certain bad habits. What could help me to find it out? (also: if someone finds mistakes in my grammar or unforbidden typo, correct me plz :'))

How change bad habits in your life?

  • Change just one habit (the worst of your habits).
  • Make changes in your life, step by step (in a consistant way).
  • Don’t try to change you environment, you only need support.

Habit: Watch series or movies
Cue: Sad, stress, anxiety
Reward: Not thinking, mindfree

New Routine: Meditate

Plan: When I feel sad, stressed out or anxiety, I will meditate.

The change of habit is generated with consistency and because it comes from a deep desire and personal motivation

Las conductas son aquellas reacciones expresadas por un estímulo interno y externo

Salud y bienestar

  • Salud: completo estado de bienestar en todas las dimensiones físicas, mentales y sociales
  • Aspectos emocionales, mentales, financieros, intelectuales, ocupacionales, sociales y espirituales
  • La salud es nuestro objetivo principal y el bienestar es la manera en que la adquirimos

Comportamientos

  • La reacción expresada a los estímulos internos y externos
  • Factores de influencia: personalidad, cultura, religión
  • Se pueden cambiar, aunque parezca complicado
  • Conducidos por pensamientos, sentimientos, actitudes y valores

Hábitos

  • Comportamientos que se volvieron automáticos
  • Tienen tres pasos en el proceso:
  1. El disparador (puede ser sentirse estresado)
  2. El hábito en sí (fumar, agarrar un dulce)
  3. La recompensa (cómo se siente después del hábito)
  • Comportamientos saludables: hacer ejercicio, comer bien, manejo del estrés, descansar correctamente

Cambiando comportamientos

  • Son muy desafiantes y difíciles de cambiar
  • Tener en cuenta que el cerebro trabaja en un “loop de los 3 pasos”
  • Por eso hay que “reprogramar” el cerebro hacia una recompensa más saludable

Trampas típicas y soluciones

  1. Tratar de cambiar todo a la vez
  • Solución: priorizar
  1. Empezar con un hábito viejo que se forjó de hace mucho tiempo
  • Solución: arrancar con pequeños cambios primero
  1. No cambiar tu entorno
  • Solución: grupos de ayuda, evitar disparadores comunes

Otras cuestiones a tener en cuenta

  • Los pensamientos malos sobre nosotros mismos afectan nuestro comportamiento
  • Hay que desafiar nuestro propio pensamiento
  • Aceptar nuestra naturaleza humana
  • Saber que lleva tiempo reentrenar el cerebro con un nuevo comportamiento

Ejercicio

  1. Anotar un hábito que se quiera cambiar
  2. Anotar el disparador
  3. Anotar la recompensa
  4. Pensar en una nueva rutina que reemplace el hábito por uno más saludable (caminata en vez de fumar)
  5. Hacer el plan: “cuando me sienta estresado y con ganas de fumar, voy a dar una vuelta”

Challenge:

A book that helps me challenge the truth to my thinking is: The great mental models: General thinking concepts

Habit: spend a lot of time in my cellphone.
Cue: Anxiety.
Reward: Having a break.
New Routine: Return my old habits, watch more classes at platzi.
Plan: I’ll put a limit of time to watch my cellphone & organize my routine to keep learning at platzi.

Homework
.
Habit: Watch netflix or play videogames.
Cue: Stress or Overwhelming amount of work.
Reward: Feel relaxed.
New Routine: Go for a walk and rethink the priority of my ToDo’s.
Plan: When I feel stressed, instead of going downstairs to watch netflix, I will go for a walk and rethink the priority of the things I have to do.

I really like this exercise, working on it right now! With a simple Excel sheet. 😃