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Three Steps to Create Positive Change

Three Steps to Create Positive Change

With the amount of stress we experience on a daily basis, it’s easy to feel overwhelmed and negative. Here’s how to overcome negative beliefs and create lasting positive change.

1. Change Your Subconscious Programs

This is likely my favourite topic as it is so profound and important in your life yet so many people don’t fully understand it.  Let’s take a step back and review why subconscious programming is relevant to life and health. In the first seven years of your life, you are in what is called a theta or hypnotic state. You are being influenced by your friends, family, school teachers, neighbours, classmates, etc.  Their behaviours, personalities, mannerisms, actions and words are being embedded into your subconscious mind.  These formative years of your life are effectively forming a program about people, the environment and life that you will go on to reference when you become older.  Everything you learn in those seven years is being unconsciously stored and categorized. I will use the analogy of a computer. Think of your subconscious mind as software with all the programs, applications and intelligence. Now think of your body as the computer hardware, which is the physical infrastructure. The hardware is more or less a shell that is only really valuable by the software/programs that are played in it.

It is very important to understand the difference between the subconscious and conscious mind.  They are both very different and independent of one another but there is some common ground in specific situations that you encounter.  Most people believe that they are interchangeable and that one influences the other.  The conscious mind in physical terms is the neural tissue right behind your forehead called the pre-frontal cortex. The conscious mind represents who you are as an individual and entity.  The conscious mind is the creative mind and it contains your wishes, desires, aspirations and every hope and dream you want to pursue.  It is the mind that says, I am going to go out today and find my dream job. It gets your mind all excited and ready to enter the workforce in hopes of finding your desired role. It really creates and describes what you want to do and achieve. A great benefit of the conscious mind is that it can learn in many different ways such as watching a presentation, reading a book, listening to podcasts, going to conventional schools, or coming up with your own creative ideas from brainstorming. The real differentiator is that the conscious mind is creative by nature whereas the subconscious mind is more habitual and relies on the habits you have developed. Try and think of the conscious mind as being used when someone asks you what you are doing for the weekend.  You will invariably pause, think about it and then respond.  You are using the creative side. Now think of the subconscious mind as the mind that is used when you are driving the car.  You are sitting in the car talking to your friend, listening to the radio, daydreaming, etc. yet you still get to your destination somehow. Your subconscious mind is driving your car. It is like you are on autopilot. Your subconscious mind also helps your heartbeat and assists with various other physiological functions.

As described, the subconscious mind learns from the programs or information embedded in the first seven years of your life or by changing your state of mind when you’re older through theta state programming. The subconscious mind captures everything like snapshots of movies and images and the conscious mind is not really alert or aware during your early years. So the first way the subconscious is programmed is from ages 0-7 but also through habit and building new paradigms when you are older.  When there is a stimulus that enters your mind, your conscious mind will absorb it and then your subconscious mind will decide if this new information matches what is stored in your programs. Is there a connection and does it correlate with what you have learned in the past?   Another major difference is the conscious mind changes easily and frequently depending on the stimulus you see and think about during the day, while the subconscious mind is more hardwired into your brain. As mentioned, the subconscious controls your walking, heart rate, and various physiological functions so you don’t want to be changing that. Why would you want to relearn how to ride a bike, walk down the street or relearn how to drive to work every single day? That is why once you learn how to ride a bike at the age of five or six, you never have to learn it again as it is built into your subconscious programs. Here is how you can reprogram your subconscious mind later in life if you don’t like the person you have become or want to overcome an addiction.

Hypnotic behavior happens in “Theta” state. Humans are in this state primarily in the final two hours before you go to bed. You are also in this state 30 minutes after waking up. One final time is just after meditation. These are the best times to do the following, but these can be used throughout the day as well:

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a) Use affirmations like these:

I am a genius and use my mind, talents, gifts and abilities to produce value.

I am living a life of divine purpose and destiny.

I am emotionally, mentally and psychologically sound.

I am focused and driven to create the life I want and deserve.

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b) Focus on positive mental images in order to achieve a particular goal.

c) Meditation. This stills the mind and your brain becomes more receptive and a fertile ground for whatever you want to implant.

d) Positive Self-Talk. We spend more time talking to ourselves than any other person. Our self-talk dictates our mood, behaviour and decisions.  Your subconscious mind believes whatever you tell it.  It cannot differentiate between what is real or fake.

e) Be specific about what you want to change. For example, if you want to be free of addiction and have abundance into your life, then do not say, I don’t want this addiction or problem.  It does no good to say do not, don’t, can’t, or won’t because the subconscious can’t decipher negative connotations. It will interpret your words as I want this addiction and I want to be broke. It is important to consider the difference and how your words and perspective should be cultivated.

f) Find successful people and emulate what you like about them. Mentors are valuable in your development and when you practice their methods you can move forward more productively. This will save you time and effort because they have spent years and decades working through similar problems.

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g) Be humble and open to new ideas that generate a positive response. People gravitate towards humble and caring people. It also shows self-confidence.

2. Develop A Great Morning Routine

As we mentioned earlier, the morning is a great time as the sun is shining and you are still in theta state. You mind is open and ready to receive what you provide it.  Here is a brief review of my routine and then some tips to help you with your day.  My morning routine actually starts the night before as this is where I prepare my mind for the night and the forthcoming morning.  I spend the last 45 minutes before bed in a warm, epsom salt (magnesium based) bath with theta state music as this is where you can change your subconscious programs to what you desire while also preparing your brain for sleep. Once you step out of the bath, your body temperature drops and this increases the production of melatonin, which is your sleep hormone. It is the perfect ending to a long day.

I typically wake up between 5 and 5:30 a.m and read motivational quotes or scripture from the various books I have by my bedside or bathroom as I prepare for the day.  Expressing gratitude and love is imperative to put your mind in the proper state.  You have to be thankful for what you have and what is about to come. This will last for about 15 – 20 minutes and then I get ready for an extensive day as an entrepreneur.  This will take about 20 minutes as well at which time I have breakfast.  Being a functional medicine practitioner, I am aware of how important breakfast and the quality of food you consume is.  I will have a banana and apple with almond butter on them followed with a custom blend tea that has lemon drops and coconut paste in it.  The MCT (medium chain triglycerides) oil in coconut paste is excellent for your brain and hormones.  I will then consume some protein in the form of eggs (as I am not sensitive to them) or chicken. As the great quote goes; “By failing to prepare, you are preparing to fail.”  Taking the time to build in proper routines will create repetition and then positive patterns that form the basis of your programs.

Here are a couple of valuable tips to make your morning more productive and build the systems so you can achieve what you desire:

  • Stimulating the nervous system by having a cold shower or going for a dip in a cold pool for one minute. When the body’s external temperature drops drastically and suddenly in this way, inflammation decreases and the brain experiences a rush of endorphins.  You can change your system by creating a rapid change in temperature.
  • Gratitude and deep breathing. When you slow down and take 10 minutes for yourself, you can tune in and listen for that quiet voice that tells you what your purpose is and how you should be setting up your day.  When you are grateful, you can’t be angry.  They are polar opposites and you can’t be both at the same time.  This time will allow the proper energy to flow into your body and this is a time when you can align your heart’s rhythm with your brain waves.  Having them in sync creates harmony within your body and allows you to align with your wishes and desires.

3. Leverage momentum and celebrate the victories 

What keeps people moving towards their goals and dreams is to break their day down into 15, 30 or 60 minute increments.  I work a great deal with depression and anxiety patients and I tell them to only focus on the next 15 minutes, get through that and then focus on the next 15 minutes. If you look at the day as one monumental task, you will never get through it or even start. I call this “chunking” as you are simply setting a plan and then getting through the required blocks.  Once you accomplish a small task, you start to feel good and then you have momentum on your side.  Momentum is a powerful thing in both directions.  It can help you achieve some incredible feats that you thought were impossible.

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The second point is that most of us don’t take time to celebrate our victories.  We are so busy running through life that we barely stop and enjoy our family or success.  Celebrating your victories makes you feel good and allows you to reflect on what you did well and how you can replicate that again. It also allows you to recharge and energize the body for the next project you wish to pursue.  When you do this, you start building patterns and pathways into your physiology which will then become embedded into your subconscious programs.  Once you have built positive, emotionally driven programs, you will naturally want to resort back to that feeling time and time again. It is a wonderful place to be. To actual make lasting change, you must feel it deep down on the inside of you.

Mike Daciuk

www.mikedaciuk.com

[email protected]

Interactive Body Balance on Itunes

Featured photo credit: Ed Gregory via stokpic.com

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Last Updated on May 21, 2019

13 Bad Habits You Need to Quit Right Away

13 Bad Habits You Need to Quit Right Away

Creating your productivity ritual — a routine that helps you to maintain a peak level of energy can get you the best out of your days.

Part of creating your productivity routine involves removing activities that drain you (what I call “kryptonites”), and that includes your bad habits.

Like it or not, bad habits are bad for you — mentally, physically, emotionally and even socially in some cases. While some bad habits are harder to quit than others, it doesn’t change the fact that you need to get rid of them. Here are 13 bad habits to quit right away:

1. Stress Eating

I used to be a serious stress eater. I would eat whenever I felt unhappy, stressed, disappointed, anxious, or even… happy! My eating had nothing to do with being hungry, and everything to do with using food to fill my emotional voids.

While eating would comfort me, this feeling was momentary and would disappear right after I was done eating. Instead, what I had left would be the same emotional void that triggered me to eat in the first place (be it unhappiness or stress), a 2,000 excess calorie intake over what I should have eaten for the day, and anger at myself for having stress ate.

I’ve since overcome stress eating. I have healthy eating habits and a healthy relationship with food today where I no longer use food as a tool to fill my emotions.

If you are a stress eater, don’t fret — here’s how to manage your stress better:

How to Manage Stress (A Step-by-Step Guide to Turn Stress Into Success)

2. Nail Biting

Not only is nail biting unhygienic, it is also socially repelling, leads to dental problems like malocclusion of the anterior teeth,[1] potentially cause stomach problems,[2] and lead to severely deformed fingernails in the long run.

People who bite their nails tend to have shorter nails than the average person; their nail plates also experience scarring and may eventually become absent.[3]

Understand what triggers your nail biting behavior and replace it with another neutral to positive habit. Make habits to break habits.

For example, if you bite your nails when you are stressed, go for a walk or listen to music instead the next time you feel stressed.

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3. Hanging out with Naysayers

We all know these people — people who play devil’s advocate to every idea you have and every goal you want to pursue. We are already our greatest self-critics, so it doesn’t help when there’s someone beside us, ever ready to pounce on what we say and tear it down.

Hang out less with these naysayers and spend more time with supportive people who share constructive feedback instead. You will be much happier this way.

Learn how to get rid of naysayers with these 10 Ways to Ignore the Naysayers and Achieve Your Dreams.

4. Being with People Who Don’t Appreciate You

Haven’t all of us been in this situation before? Trying to please people who don’t appreciate us? Bending over backwards to be there for people when they are never there for us?

While we give without expectations of return, we need to draw a line with people who don’t value us because these people damage our souls.

Stop spending time with people who don’t appreciate you, and spend more time with people who do instead.

Unsure who you should get rid of? Learn about it here: 5 Kinds of Toxic People That You Need to Get Rid of Now

5. Smoking

Smoking is one of the leading causes of preventable death globally.[4]

In just the United States alone, about 500,000 deaths are attributed to smoking-related diseases annually. A recent study estimated that as much as one-third of China’s male population will have significantly shortened life-spans due to smoking! Gender-wise, male and female smokers lose an average of 13.2 and 14.5 years of life respectively — that’s over a decade of life right there.[5]

Not only that, smoking causes pre-mature skin aging (i.e. wrinkles), yellowing of teeth, bad breath, and worse of all — jeopardy of the health of people around you, including your loved ones. Studies have shown that non-smokers exposed to second-hand smoke are at risk to many of the health problems associated with direct smoking.[6]

Smoking risks

    6. Excessive Drinking

    All of us know that drinking too much alcohol is bad for us, but do you know how bad it really is?

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    According to the National Institute on Alcohol Abuse and Alcoholism, drinking too much — be it on a single occasion or over time — can seriously damage your health:[7]

    • Brain problems: Alcohol interferes with the brain’s communication pathways, making it harder to think clearly and move with coordination.
    • Heart diseases: Cardiomyopathy – Stretching and drooping of heart muscle, Arrhythmias – Irregular heart beat, stroke, high blood pressure
    • Liver diseases: Steatosis or fatty liver, alcoholic hepatitis, fibrosis, cirrhosis
    • Pancreas problems: Pancreatitis, a dangerous inflammation and swelling of the blood vessels in the pancreas that prevents proper digestion.
    • Different types of cancer: Mouth, esophagus, throat, liver, breast

    If you drink a lot, perhaps cutting it out right away will be tough. Cut down the number of glasses you drink each time, followed by the number of times you drink a week.

    If need be, seek help from an AA group — you aren’t alone in this. Change starts from today.

    7. Eating Junk Food (Including Diet Soda)

    Junk food — they are everywhere in our society today. From McDonald’s, to KFC, to Burger King, to 24-hour takeouts, junk food such as fries, highly processed burgers and sodas has become a staple in our society today.

    If you think, “Hey, but junk food is tasty!”, think again:

    A study by Paul Johnson and Paul Kenny suggests that junk food consumption alters brain activity in a way similar to addictive drugs like cocaine and heroin.[8]

    “After many weeks with unlimited access to junk food, the pleasure centers of rat brains became desensitized, requiring more food for pleasure.”

    And you wonder why you seem to crave fast food when you just had some the day before?

    While it may not be possible to remove junk food completely from our diet right away, we can reduce our junk food consumption starting today. Instead of soda, opt for a fruit juice (fresh juice, not the carbonated kind) or mineral water. Instead of fries, switch to mashed potato, a salad, or rice (many food outlets allow for this today). Instead of a fried meat patty, go for a grilled one.

    Where possible, opt for healthy food joints like salad bars and delis as opposed to fast food outlets. Every little step goes a long way.

    Here’re some healthy snacks ideas for you: 15 Healthy Snacks You Should Always Have At Home

    8. Eating Too Much Red Meat

    There has been conclusive evidence that consumption of red meat increases the risk of colorectal cancer; and suggestive evidence that it increases the risk of oesophageal cancer, lung cancer, pancreatic cancer, and endometrial cancer.

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    In addition, some studies have linked consumption of large quantities of red meat with breast cancer, stomach cancer, lymphoma, bladder cancer, lung cancer and prostate cancer![9]

    Personally, I’m a vegetarian so I don’t consume red meat, but for those of you who consume red meat, do watch out and limit your intake — better still, cut it out of your diet. World Cancer Research Fund recommends limiting intake of red meat to less than 300g (11 oz) cooked weight per week, “very little, if any of which to be processed.”

    Of if you’re thinking about becoming a vegetarian, check out this guide: 5 Practical Tips For Starting a Vegetarian Lifestyle

    9. Watching Too Much TV

    I stopped watching TV since eight years ago and I have never regretted it. Every once in a while I will switch on the telly to see what is on, and then I will switch it off because it’s just the same boring shtick over and over again.

    Watching TV, particularly well-written dramas, can be a good way to unwind. However, remember that TV isn’t your life.

    Spending three hours every night watching TV will not change your life for the better. Rather, using that time to reflect on your life, take stock, and take action on your goals will.

    It’s not easy to remove TV from your daily routine right away, but follow these 6 Steps To Remove TV From Your Life.

    10. Being Late

    Not only is being late being rude to others, it also means that you’re always rushing from one place to another, playing catch up in your agenda, and having to apologize to every person you meet.

    Stop being late and not being punctual, but practice being early instead. Target to arrive 15 minutes earlier before any appointment and bring along something to do in those 15 minutes (or longer if the other person turns out to be late). Then you can stop playing catch up and stay ahead in life.

    Learn more tips about how to be more punctual here: How to Be On Time Every Time

    11. Being in Bad Relationships

    Are you always dating the wrong guys/girls? Do you end up with jerks all the time? Well, you may not be able to stop yourself from meeting bad partners but you can certainly stop yourself from furthering contact with them, spending time with them, or even… entering into a relationship with them.

    I used to invest myself in this guy who was nothing but toxic for me. After a good five months of experiencing nothing but getting burned over and over again, I realized that he was a total waste of my time and I deserved better. I decided to cut him off, and it was soon after that I met my soulmate.

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    Learn about why you shouldn’t stay in a bad relationship and how to deal with it if you’re in one: Why Trying Hard to Stay in an Unhappy Relationship Is Not Love, but Fear

    12. Leaving Things to the Last Minute

    Burning the midnight oil isn’t fun — it’s exhausting.

    Those of you who got through college by burning the midnight oil would have learned this the hard way. Not only is it damaging for your body, it is also mentally draining as you’re constantly in a hyper-tense mode, feeling anxious about whether you can finish your work on time.

    Start today on a new note. Rather than react to your deadlines, be proactive about them by planning ahead, identifying what needs to be done for the week, and getting things done in advance.

    By staying ahead of your tasks, you can also use your extra time to plan ahead in your life and get more things done.

    Take a look at this guide and learn how to stop procrastinating: Procrastination – A Step-By-Step Guide to Stop Procrastinating

    13. Focusing on the Negatives

    In every situation, there are two ways you can react: zoom down to the problem areas and crib about how things aren’t the way you want, or celebrate the areas that are going well and work on making everything better.

    Many of us see the importance of doing the latter but in practice, we do the former. Why though? Criticizing and focusing on the negatives is easy but it doesn’t empower nor inspire us to be better.

    Make a change — for every negative encounter you run into, I challenge you to identify three things that are good about it. Practice doing this for one week, and by the end of the week you’ll find that your first instinct is to think positive, not negative.

    And here’re even more ways to help you stay positive: 11 Tips for Maintaining your Positive Attitude

    The Bottom Line

    So here you find the 13 most common bad habits and their consequences on your mind and body. The good news’ you can quit them all.

    Just spot out your own bad habits and take my suggestions to quit them. Then you’ll find your life a lot healthier and happier!

    Need more tips to break your bad habits? Check out these articles:

    Featured photo credit: Pexels via pexels.com

    Reference

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