Add some vegetables

We can acknowledge when we’ve earned some metaphorical ice cream and can give ourselves a reward. Literal ice cream is nice every now and then, too. (Image by Aline Ponce)

When we have a moment of clarity after a period of confusion, some of us want to completely overhaul our lives.

We’re like Patty White Bull, who awoke after having spent sixteen years in a state of unconsciousness and asserted that she was going to take up running. During the brief window in which we can see so easily what needs to be changed, we want to change it all.

However, massive change can be exhausting and anxiety-inducing. These dramatic shifts are not usually sustainable in the long term — they aren’t supported by our habits and require too much effort to maintain. Most of us sink back into our old ways, even when they are not good for us.

A better approach to creating lasting change is to make small changes, gradually — more of a kaizen mentality. But how do you prioritize which changes to make? And how can you make sure that you will see a beneficial result?

My recommendation is to add some vegetables — metaphorically speaking. But literal vegetables are a good idea, too.

Imagine that you have grown accustomed to eating the classic American diet of fried foods and massive amounts of refined carbohydrates. You know, mostly brown and white things. To change this, you could take the usual approach and replace all of those foods with lean meats, whole grains, and vegetables, a plan most of us are able to stick to for about ten minutes if we don’t have significant support.

Alternatively, you can eat your usual foods, but add vegetables to every meal and snack. A handful of sugar snap peas alongside your potato chips. Some grilled zucchini with your fried chicken and potatoes. A bit of fresh spinach snuck into a smoothie.

The vegetables can be prepared deliciously: roasted with oil, or grilled with spices, or sautéed and caramelized. You can have salads with delicious dressings. We’re not taking away anything, and what we’re adding should be as appealing as possible.

Variety is helpful, too — you can leave the world of frozen peas and carrots behind to discover that vegetables can be every bit as delicious as the other stuff. And over time, these vegetables can begin to crowd out some of the brown and white foods. After all, if you get full from eating vegetables, you have less room for the rest. But the vegetables are intrinsically good for you, full of vitamins, minerals, and fiber.

This approach works for exercise, productivity, and taking up a new hobby. You make room for the vegetables, so to speak, and thus build momentum for additional positive changes.

A client of mine was struggling with her work habits. She was overwhelmed and procrastinating on a variety of projects. After analyzing her situation, it became clear that she needed to prioritize deliverables that she had promised to clients.

My client began to approach her workday with a new intention: Do client work first. This new habit was, like eating vegetables, a clear and manageable step toward wellness. Even though my client wasn’t able to focus long enough to complete all of her intended tasks over the course of a given day or week, she was able to get caught up on her client work right away. This brought a huge amount of relief and increased her confidence, making deeper shifts possible.

Simply put, adding a new habit can be easier than trying to dismantle an old one. An inveterate nail-biter won’t be swayed by a daily reminder, but a daily reminder can help you remember to take a medication, do yoga, meditate, play a musical instrument, reach out to an old friend, or complete a scary work task. Over time, the new habit becomes an established habit, and then you can add another.

Even more important than the new habit itself is our confidence in our capacity for transformation and growth, along with our own ability to facilitate it. In other words, we feel good when we know we can guide ourselves through change and be successful.

As a result of a series of small wins, we become ready to handle bigger challenges, believing that we can rise to the occasion. However, there’s always a way to add metaphorical vegetables, building better habits without the pain of disrupting our lives. We don’t necessarily have to escalate to big changes when the small ones work so well.

Have you ever tried the “add vegetables” way of building a new habit? Where might this approach help you today?