Sitting in a well known coffee shop in Dubai, I am forced to look at what’s on the table before me. As well as the healthy quinoa salad (with minimal dressing because I would love to lose a few kilos, don’t you know) and my medium americano, sits my guilty little secret… yes a piece of carrot cake has been reduced to crumbs and a smear of frosting. It’s not as if I really like shop bought carrot cake either, and fruit was on offer, so why did I order it? Is my willpower so low?
It seems that I have developed a rather unhealthy habit that may well undo all my good intentions for getting back into the little summer dress sitting forlornly in the wardrobe, one size too small. Scientists believe that up to 45% of our daily actions may be down to habit, actions that we do not actively think about. But what causes these habits and how can we break the bad ones to form good, healthy habits? Habits may well start as considered intentions: that first piece of cake was a reward for getting through a hard week; the next a shared treat with a friend; the third because I was running late and didn’t have time for lunch, but now it seems to occur every time I order a coffee, and as I work a lot in coffee shops, this could become a problem.
Interestingly studies have shown that contrary to what we might think, the reward is not what drives the habit, as I said I am not even that fond of the cakes, it is all about the cue, and that changing the resulting routine may be easier than stopping the habit altogether. For me, the cue seems to be standing in the queue to order my coffee, right in front of the cake stand (there is method in the layout of coffee shops). If I was to change the routine, by maybe ordering a water instead, thereby reducing my already high caffeine intake, I might then not order the cake, or I could buy an apple instead. I would still have the reward of sitting with a drink and something to eat while I work, but would not be piling on the pounds.
I have decided to test this theory by changing another little habit I have of pouring myself a glass of grape while preparing the evening meal. This evening, when I go into the kitchen (my cue), instead of following my normal routine of opening the fridge, I will turn the kettle on instead and make myself a peppermint tea. I will still have a drink while cooking (my reward), but will be hydrating myself rather than dehydrating and for zero calories as well.
Now the bad news. It appears that for a new habit to form, I may have to persevere for anything from two weeks to a year before I find I have automatically reached for the teabags in the evening, although on average it takes about two months to establish a new routine. There may be a few slips along the way, but that’s what post it note reminders on the fridge are for.
So what new healthy habit will you start today?
