21 days to change a habit; is it true?

Dr. Maxwell Maltz, 1960’s author and plastic surgeon, wrote the book, “Psycho Cybernetics”, sharing his theory of  how long it took his amputees (on the average) to form new habits during their recovery process.  Of course, his theory received much controversy and speculation but also raised the question if the “21 Day Effect” could possibly be plausible.  In short, his theory was pretty simple:  the brain forms engrams which connect neurologically over the course of consistent repeated use, which in the case of his average patient, showing remarkable progress over a period of twenty one days.  If this theory is even somewhat accurate can you only imagine what a difference it could make if you practiced a new, healthier lifestyle consistently over the next twenty one days? 
 

In my seminars I teach this principal through a diet I created called the 7-21 Day Diet, designed to teach you how to pattern eating habits, food intake and exercise routine on a daily basis over a period of 28 days.  Here’s what I have discovered as I watch my students practice the program:

First 7 days:  Participants experienced renewed energy, decreased cravings and increased awareness of food choices.  By the end of the first seven days the participants are able to see remarkable changes in their overall wellness (i.e. diabetes, high blood pressure/cholesterol, body aches/pain, etc.). 

Next phase – 21 days:  Increased desire for healthy food choices, balance in hormones/mood swings, decreased cravings, elevated sense of well being/awareness and energy. 

If my personal experience has shown me anything more on this subject of 21 days to form a habit it has shown me this; it takes consistency and time to change.  The problem most of us suffer from isn’t the desire but the commitment and willingness to stick with something past the first few days.  Whether we’re disinterested, distracted or simply bored, change has to first occur in our brain before it can ever occur in the rest of our body.   Something inside our brain has to “click-on” in order for us to stick with whatever has or will change us.  The more we damage our brain or ignore our personal unhealthy choices (i.e. poor nutrition, drug/alcohol abuse, etc.) the less likely we will be to commit to any type of change. 

Step 1:  Detoxification

Most of us think of “detox” as a first step for a drug/alcohol addiction.  However…..detox is merely a word to describe an intentional motive to stop destructive behavior.  Unhealthy eating is as toxic to our body as any alcohol or drug use when consistently abused over a period of time.  Take for example fried fast food; consistently consumed over a period of just a few weeks and your cholesterol levels will dramatically change.  The problem of how it affects your overall wellness may seem short lived if only indulged upon from time to time when in reality you’re forming a new behavior.  Sooner than later, the once a week “cheat” becomes a consistent choice and your brain begins to form new “engrams” to help you recall the reason why you chose it in the first place.  Thus the vicious cycle begins.

Step 2:  Knowledge

If knowledge is power then we are powerless when we lack knowledge.  The brain only knows what it has learned and put into practice on a regular basis.  Instead of looking at nutrition as a “need to know basis” why not consider practicing healthy nutrition on a daily basis?  Isn’t it always easier to learn what you practice?  The more you know, understand and can instantly recall the more likely you will consistently increase your own awareness about what you are doing every time you make a decision about your wellness.

Step 3:  Consistency

Nothing affects us more than consistency (or the lack thereof) in our lives.  When we “consistently” put into practice what is in our best interest we benefit from the results.  Exercise on a daily basis, for at least 30-45 minutes.  Eat three meals a day, consisting of healthy carbohydrates, protein and fat, no more than 350 calories per meal.   Have two “healthy” snacks a day (i.e. fruit, almonds, veggies); one between breakfast and lunch, then lunch and dinner.  Stay within a 1500 calorie diet daily.  Drink 64 ounces of water, no more than two 8 oz cups of caffeine (i.e. coffee, tea) daily.  Eliminate “junk food”, alcohol and overeating.  While this routine may not sound too exciting it is a routine that will change your wellness for life. 

Quick tips for Wellness:  Detox your body and your knowledge will increase over time through consistency.

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