Actions Speak Louder Than Words

In my last blog I wrote about balancing work, rest and play and gave several suggestions. Theoretically and intellectually we know what we “should” do, but actually doing it is often a very different challenge.  Building positive habits and routines have been a part of occupational therapy from its beginnings.  During difficult times in our lives we often lose the ability to participate in the positive habits that had previously been part of our lives.  

When visiting a health spa several years ago a health education said it took two weeks to create a habit or routine and three days to lose that same routine.  It hardly seems fair but life and health is not about being fair.  It is about being proactive, responsible and consistent.  The uses of action plans have been used in various forms to help individuals create positive habits and achieve the goals they set for themselves.  

The action plan that I have been trained in is from the Chronic Disease Self Management Program created by Kate Lorig, at University of Southern California.  The formula, slightly modified, is as follows:  

1. What positive habit do you want to achieve?
2. Where do you intend to carry out this habit? (gym, pool, track, kitchen, etc.)
3. How often do you intend to do this?
4. How long do you plan to do this activity? (10 minutes, one hour, etc.)
5. How confident are you in integrating this new habit? (Use a scale from 1-10)

*If your confidence is less than 70% then you ought to look at the barriers that are present that will limit your success. Creating a positive network of support is critical for success.  Once you declare it, tell others in your support network and let them know how they can support you.

An example to follow might be:  

I will cook three healthy meals at home each week (Monday, Wednesday, Friday) when I get home from work. My confidence level is 60%.  

What are my obstacles? I get home from work too late and I don’t always have the right ingredients in the kitchen. Solution:

1. Shop for the three specific meals you intend to cook
2. Make all or part of the meal the night before.

My confidence level is now  80%. Make a declaration, follow the formula, and go for it. You will be thrilled that you did!