Welcome!

It's a Curvilicious world! Live life to the fullest everyday! Follow me on my journey to health & fitness...

Monday, April 18, 2011

The Power of a Paradigm Shift by Stephen R. Covey

I heard this story a while back and it really stuck with me.  Perception is not always reality.  What you think to be true, may not actually be the truth.  Don't jump to conclusions or assume you know what is going on.  Here is an excerpt from Stephen Covey's book "The 7 Habits of Highly Effective People". 

"The Power of a Paradigm Shift
Perhaps the most important insight to be gained from the perception demonstration is in the area of paradigm shifting, what we might call the "Aha!" experience when someone finally "sees" the composite picture in another way. The more bound a person is by the initial perception, the more powerful the "Aha!" experience is. It's as though a light were suddenly turned on inside.

Not all paradigm shifts are in positive directions. As we have observed, the shift from the Character Ethic to the Personality Ethic has drawn us away from the very roots that nourish true success and happiness.
But whether they shift us in positive or negative directions, whether they are instantaneous or developmental, paradigm shifts move us from one way of seeing the world to another. And those shifts create powerful change. Our paradigms, correct or incorrect, are the sources of our attitudes and behaviors, and ultimately our relationships with others.

I remember a mini-paradigm shift I experienced one Sunday morning on a subway in New York. People were sitting quietly -- some reading newspapers, some lost in thought, some resting with their eyes closed. It was a calm, peaceful scene.
 
Then suddenly, a man and his children entered the subway car. The children were so loud and rambunctious that instantly the whole climate changed.
 
The man sat down next to me and closed his eyes, apparently oblivious to the situation. The children were yelling back and forth, throwing things, even grabbing people's papers. It was very disturbing. And yet, the man sitting next to me did nothing.
 
It was difficult not to feel irritated. I could not believe that he could be so insensitive as to let his children run wild like that and do nothing about it, taking no responsibility at all. It was easy to see that everyone else on the subway felt irritated, too. So finally, with what I felt was unusual patience and restraint, I turned to him and said, "Sir, your children are really disturbing a lot of people. I wonder if you couldn't control them a little more?"
 
The man lifted his gaze as if to come to a consciousness of the situation for the first time and said softly, "Oh, you're right. I guess I should do something about it. We just came from the hospital where their mother died about an hour ago. I don't know what to think, and I guess they don't know how to handle it either."
Can you imagine what I felt at that moment? My paradigm shifted. Suddenly I saw things differently, and because I saw differently, I thought differently, I felt differently, I behaved differently. My irritation vanished. I didn't have to worry about controlling my attitude or my behavior; my heart was filled with the man's pain. Feelings of sympathy and compassion flowed freely. "Your wife just died? Oh, I'm so sorry! Can you tell me about it? What can I do to help?" Everything changed in an instant.
 
Many people experience a similar fundamental shift in thinking when they face a life-threatening crisis and suddenly see their priorities in a different light, or when they suddenly step into a new role, such as that of husband or wife, parent or grandparent, manager or leader.
 
We could spend weeks, months, even years laboring with the Personality Ethic trying to change our attitudes and behaviors and not even begin to approach the phenomenon of change that occurs spontaneously when we see things differently.
 
It becomes obvious that if we want to make relatively minor changes in our lives, we can perhaps appropriately focus on our attitudes and behaviors. But if we want to make significant, quantum change, we need to work on our basic paradigms.

In the words of Thoreau, "For every thousand hacking at the leaves of evil, there is one striking at the root." We can only achieve quantum improvements in our lives as we quit hacking at the leaves of attitude and behavior and get to work on the root, the paradigms from which our attitudes and behaviors flow.

Paradigms are inseparable from character. Being is seeing in the human dimension. And what we see is highly interrelated to what we are. We can't go very far to change our seeing without simultaneously changing our being, and vice versa.

I'm sure there are people who, even suddenly understanding the true situation, would have felt no more than a twinge of regret or vague guilt as they continued to sit in embarrassed silence beside the grieving, confused man. On the other hand, I am equally certain there are people who would have been far more sensitive in the first place, who may have recognized that a deeper problem existed and reached out to understand and help before I did.
 
Paradigms are powerful because they create the lens through which we see the world. The power of a paradigm shift is the essential power of quantum change, whether that shift is an instantaneous or a slow and deliberate process."

par·a·digm
–noun
1.
Grammar .
a.
a set of forms all of which contain a particular element, especially the set of all inflected forms based on a single stem or theme.
b.
a display in fixed arrangement of such a set, as boy, boy's, boys, boys'.
2.
an example serving as a model; pattern.

Origin:
1475–85; < Late Latin paradīgma  < Greek parádeigma  pattern (verbid of paradeiknýnai  to show side by side), equivalent to para- para-1 + deik-,  base of deiknýnai  to show ( see deictic) + -ma  noun suffix


2.  mold, standard; ideal, paragon, touchstone.


Makes you think, doesn't it?  Good!  That's a start.  Change IS possible!

CG :)

Sunday, April 17, 2011

IT’S A CURVY PERSPECTIVE – April 17, 2011

Slow and steady wins the race!

I am learning to be patient with myself and my body.  I didn’t get the habits and body shape that I have overnight, so they won’t change overnight either.  A healthy way to lose weight is 1-2 lbs per week.  We all want to lose weight for different reasons: a wedding, party, beach trip or just to be healthy. Whatever our motivation, trying to lose weight quickly is always tempting. Why only lose 1-2 pounds per week when you can work harder and lose double or even triple that? The answer is because if you try and lose weight at a very rapid pace, you will increase your risk of adverse health effects and make it more likely that you will gain the weight back!  Plus the slower you lose the weight, the more time you are taking to re-learn good habits and ditch the old ones.  You will also be more likely to stick with this new lifestyle.

It Takes Two…

I know my body needs a reduction in calories AND regular exercise.  I can’t get where I want to be without doing both.  Exercise has so many benefits besides weight loss.  It reduces stress, high blood pressure, reduces risk of disease and on and on!  Plus I am really working hard on my mind & body connection.  The key to successful and permanent weight loss is acknowledging both parts:  physical & mental
Why do I want to eat that chocolate bar…pasta…etc.  Why am I eating…am I bored?  Sad?  Stressed?

I’ve been at this for about a month & a half.  I have lost 10 pounds so far.  I’ve been making better food choices, and trying to exercise regularly.  I find it very difficult to manage around ‘that time of the month’.  LOL.  I just don’t feel well enough to get moving on certain days.  I allow my body to rest, and then plan to kick it into high gear when a few days pass.  It’s the best I can do for right now.  I know people say that exercising during your cycle helps you feel better, but it doesn’t work for me.  I don’t stay away from exercise the entire time, just on the first few days when I feel at my worst.

I am proud of myself for getting this far.  I’m not always making the best choices or decisions everyday….but I’ll get better as time goes on.  I am building new habits! And a new ME!

CG J

Sunday, April 10, 2011

IT'S A CURVY PERSPECTIVE APRIL 10th - Habits

I am working on creating new habits with regard to my health & diet.  We all have choices...we make hundreds per day about everything & anything.  Some are well thought out, and others are spontaneous.  But sometimes we don't make choices based on thought, but rather by instinct or habit.  It’s estimated that out of every 11,000 signals we receive from our senses, our brain only consciously processes 40. Habits, good or bad, make you who you are. The key is controlling them. If you know how to change your habits, then even a small effort can create big changes.  Below is some research that I found. 

"One Habit For 30 Days – You focus on one change for thirty days. After that time it has been sufficiently conditioned to become a habit. It definitely works to sculpt the automatic programs that run in the background of your mind.

Use a Trigger – A trigger is a short ritual you perform before a habit. If you wanted to wake up earlier this might mean jumping out of bed as soon as you hear the sound of your alarm. If you wanted to stop smoking this could be snapping your fingers every time you feel the urge for a cigarette. A trigger helps condition a new pattern more consistently.

Replace Lost Needs – If you opened up your computer and started removing hardware, what would happen. Chances are your computer wouldn’t work. Similarly, you can’t just pull out habits without replacing the needs they fulfill. Giving up television might mean you need to find a new way to relax, socialize or get information.

One Habit at a Time – A month may seem like a long time to focus on only one change, but I’ve found trying to change more than a few habits at a time to be reckless. With just one habit change you can focus on making it really stick. Multitasking between three or four often means none become habits.

Balance Feedback – The difference between long-term change and giving up on day 31 is the balance of feedback. If your change creates more pain in your life than joy, it is going to be hard to stick to. Don’t go to the gym if you hate it. Find diets, exercise, financial plans and work routines that are fun to follow and support you.

“But” to Kill Bad Thoughts – A prominent habit-changing therapist once told me a great way to nuke bad thinking. Anytime you feel yourself thinking negatively about yourself, use the word “but” and point out positive aspects. “I’m lousy at this job – but – if I keep at it I can probably improve.”

Write it Down – Don’t leave commitments in your brain. Write them on paper. This does two things. First, it creates clarity by defining in specific terms what your change means. Second, it keeps you committed since it is easy to dismiss a thought, but harder to dismiss a promise printed in front of you.

30, 90, 365 – I’d like to say most habits go through a series of checkpoints in terms of conditioning. The first is at thirty days. Here it doesn’t require willpower to continue your change, but problems might offset it. At ninety days any change should be neutral where running the habit is no more difficult than not running it. At one year it is generally harder not to run the habit than to continue with it. Be patient and run habits through the three checkpoints to make them stick.

Get Leverage – Give a buddy a hundred bucks with the condition to return it to you only when you’ve completed thirty days without fail. Make a public commitment to everyone you know that you’re going to stick with it. Offer yourself a reward if you make it a month. Anything to give yourself that extra push.

Keep it Simple – Your change should involve one or two rules, not a dozen. Exercising once per day for at least thirty minutes is easier to follow than exercising Tuesdays, Wednesdays and Fridays with yoga the first day and mountain biking the third day, except when it is raining in which case you will do… Simple rules create habits, complex rules create headaches.

Consistency is Key – The point of a habit is that it doesn’t require thought. Variety may be the spice of life, but it doesn’t create habits. Make sure your habit is as consistent as possible and is repeated every day for thirty days. This will ensure a new habit is drilled in, instead of multiple habits loosely conditioned.

Experiment – You can’t know whether a different habit will work until you try it. Mix around with key habits until you find ones that suit you. Don’t try to follow habits because you should, but because you’ve tested them and they work in your life."

Make small changes aka new habits slowly over time...and you will reach your goals.  Be specific and patient with yourself.  It took you a lifetime to create the habits you currently have, don't expect to change them all overnight.

Peace & Love,
CG

Sunday, April 3, 2011

It's A Curvy Perspective, April 3rd

This is my look back on the week...what did I learn?

It has been an interesting week.  I didn't exactly eat the way I wanted to everyday.  I fell back into some bad habits because they are easy and familiar.  I need to stand up to people with regard to my new goals that I have set for myself.  To be fair to them, I need to voice my opinion and communicate with them what I am thinking and what I need.  It is easy for them to forget too.  But thankfully I got back on track and I'm happy about that.  It's different this time.  Before if I fell off track I used that as an excuse to stay off track.  But like I've said before I am not dieting, I am working on changing my habits.  That takes time, and patience with myself.  If I don't make a good choice, I learn from it and move on with my goals clearly in perspective.  We are human and we can't be perfect all of the time, and I"m ok with that...finally!

Body Mind and Spirit....

This journey is more than physical.  It is mental & spiritual.  I can't forget that.  I need to change the way I perceive certain things in my mind...the way that I think about them.  I need to look hard at old habits and beliefs and question why I have them in order to move forward.  I will need to be really honest with myself.  The journey will not be easy, but I am willing to endure it for the goal is too great to give up on.  Me!



This is a picture that I took on one of my walks this past week.  It will remind me that the sky is the limit.  No goal is too great for me to achieve if I believe in myself.  Sometime the skies will be gray or cloudy, in other words not perfect, but that's ok.  It will make me appreciate the sunny ones even more.

Until next time....stay Curvy my friends! :) CG

Saturday, April 2, 2011

In The Beginning...

I've been on my health journey for about a month now.  I've lost almost 10 pounds so far.  Yay!  More importantly I am exercising regularly - shocker!  I am also making better food choices, which can be difficult.  Some of my family (one kid & husband) are picky eaters!  If it were just me...things would be easier.  I'll eat/try just about anything!  But I have to cook things I know that they will like, while slowly introducing them to new foods in the hopes that they will like them.  I am not on a diet, but on the road to better health.  I am learning new, good habits and creating a new mindset.  I believe in everything in moderation.  I will not deprive myself of foods that I love.  I will have smaller portions, exercise more and make other food compromises.  That is a more realistic approach.  I have a lot of weight to lose, so I will set small goals for myself.

FIRST GOAL Lose 20-25 pounds by my birthday (May 27th).  I have already lost 9 pounds.

I am new at blogging.  But I wanted another outlet where I could share more of my thoughts, and get other people's feedback.  I'd like to share my story...thoughts...ideas...failures...recipes...links... etc. 
I am ready to DO THIS! :)