Health Vault

Here is our ❤ in the making. A student, Her blood sugar levels are regularised, stabilized. Weight loss is steady, cravings are getting better.

She started the healthy weight loss program at the beginning of the year but could not continue for personal reasons. She bounced back as she does not want to carry forward her health goal to next year without putting any efforts in that direction. She is gathering good knowledge about health and applying it.

She has made tremendous progress inspite of her demanding schedule of studies, travel, festivities. She is setting lofty goals for her self and doing everything in her control to make things work for her and get healthy.. Super proud of you Manisha.. Let's keep up the good work.

Let's make December 2022 count..

Here is our weighing 4 kgs less in 1 month and witnessing so many improvements in her health..

How ro stay motivated in Life and Work

The Goldilocks rule states that humans experience peak motivation when working on tasks that are right on the edge of their current abilities.
The greatest threat to success is not failure but boredom.
As habits become routines, they become less interesting and less satisfying. We get bored.
Anyone can work hard when they feel motivated. It's the ability to keep going when work isn't exciting that makes the difference.
Professionals stick to the schedule; amateurs let life get in the way.

Stress and Negative emotions (anger😡, sadness 😞, fear🥺) lead to negative outcomes

Negative emotions are stressful and lead to health issues if the stress becomes chronic and overwhelming.
Chronic stress brings in long-lasting sadness, anger or fear it affects our mental health by inducing depression, irritability, anxiety and substance abuse.
These negative emotions in chronic form can create a cycle of negative thought patterns causing a person to isolate, develop feelings of insecurity, low self-esteem and loneliness.

Anger, frustration,fear and other negative emotions are all part of human experience which can cause stress and are often seen as emotions to be avoided, ignored or rejected.
A better approach is to manage them without denying them.

Negative emotions are mostly hard to experience but like most emotions, they exist for a reason and can actually be quite useful to feel.

Mindfulness has the power to allow everyone to experience happiness. Instead of changing external circumstances for temporary happiness, one can focus on changing the interior landscape through training one's mind.

The National Institute of Mental Health states that persistent chronic levels of stress and Negative emotions can contribute to

High blood pressure
Heart disease
Insomnia
Low immunity
Diabetes
Digestive issues
Dehydration

How to build a create / good habit
1st law - Make it obvious
*Write down your current habits to become aware of them
*Use implementation intentions to implement effectively
*Stake habits - attached the new habit to already existing one
*Design your environment. Make the cues of good habits obvious and visible

2nd law - Make it Attractive
*Use temptation bundling. Pair an action you want to do with an action you need to do
*Join a culture or community where your desired behaviour is the normal Behaviour.
*Create a motivation ritual. Do something you enjoy immediately before a hard habit.

3rd law - Make it easy
*Reduce friction. Decrease the number of steps between you and your good habits
*Prime the environment. Prepare your environment to make future actions easier.
*Master the decisive moment. Optimize the small choices that deliver outsized impact.
*Use the Two-minute rule. Downscale your habits until they can be done in two minutes or less.
*Automate your habits. Invest in technology and one-time purchases that lock in future behaviour.

4th law - Make it Satisfying
*Use reinforcement. Give yourself an immediate reward when you complete your habit.
*Make "doing nothing" enjoyable. When avoiding a bad habit, design a way to see the benefits.
*Use a habit tracker. Keep track of your habit streak and "don't break the chain"
*Never miss twice. When you forget to do a habit, make sure you get back on track immediately.

How to break a bad habit
1st law - Make it invisible
*Reduce exposure. Remove the cues of your bad habits from your environment.

2nd law - Make it unattractive
*Reframe your mind-set. Highlight the benefits of avoiding your bad habits.

3rd law - Make it difficult
*Increase friction. Increase the number of steps between you and your bad habits.
*Use a commitment device. Restrict your future choices ti the ones that benefit you.

4th law - Make it Unsatisfying
*Get an Accountability Partner. Ask someone to watch your behaviour.
*Create a habit contract. Make the costs of your bad habits public and painful.

Make your bad habits unsatisfying
We are less likely to repeat a bad habit if it is painful or unsatisfying.
An Accountability Partner can create an immediate cost to inaction. We care deeply about what others think of us and we do not want others to have a lesser opinion of us. This can work in your favour.
A habit contract can be used to add a social cost to any behaviour. It makes the costs of violating your promises public and painful. Knowing that someone else is watching you can be a powerful motivator.

Introducing our next 💪 in the making Jeevitha. Jeevitha embarked on a journey towards a healthy lifestyle inspired by her cousin Ambika's healthy weightloss transformation.

Jeevitha has been successful in losing 5 kgs of unhealthy weight in 6 Weeks and all other parameters are also showing progress. She is experiencing inch loss and elevated energy levels.

A lot more can happen in the coming 6 weeks. She will welcome the new year 2023 with a better version of health. Super proud of you Jeevitha..

One of the most satisfying feelings is the feeling of making progress.
A habit tracker is a simple way to measure whether you did a habit - like marking an X on a calendar
Habit tracker and other visual forms of measurement can make your habits satisfying by providing clear evidence of your progress
Don't break the chain. Try to keep your habit streak alive.
Never miss twice. If you miss one day, try to get back on track as quickly as possible.
Just because you can measure something doesn't mean it's the most important thing. But what gets measured gets accomplished. So choose it right.

The 4th law of Behaviour Change is Make it Satisfying
We are more likely to repeat a behaviour when the experience is satisfying.
The human brain evolved to prioritise immediate rewards over delayed rewards.

The Cardinal Rule of Behaviour Change: What is immediately rewarded is repeated. What is immediately punished is avoided.

To get a habit to stick you need to feel immediately successful - even if it's in a small way.
The first three laws of Behaviour Change - Make it obvious, Make it attractive and Make it easy - increase the odds that a behaviour will be performed this time. The fourth law of behaviour change - Make it Satisfying - increases the odds that a behaviour will be repeated next time.

How to build a create / good habit
1st law - Make it obvious
*Write down your current habits to become aware of them
*Use implementation intentions to implement effectively
*Stake habits - attached the new habit to already existing one
*Design your environment. Make the cues of good habits obvious and visible

2nd law - Make it Attractive
*Use temptation bundling. Pair an action you want to do with an action you need to do
*Join a culture or community where your desired behaviour is the normal Behaviour.
*Create a motivation ritual. Do something you enjoy immediately before a hard habit.

3rd law - Make it easy
*Reduce friction. Decrease the number of steps between you and your good habits
*Prime the environment. Prepare your environment to make future actions easier.
*Master the decisive moment. Optimize the small choices that deliver outsized impact.
*Use the Two-minute rule. Downscale your habits until they can be done in two minutes or less.
*Automate your habits. Invest in technology and one-time purchases that lock in future behaviour.

How to break a bad habit
1st law - Make it invisible
*Reduce exposure. Remove the cues of your bad habits from your environment.

2nd law - Make it unattractive
*Reframe your mind-set. Highlight the benefits of avoiding your bad habits.

3rd law - Make it difficult
*Increase friction. Increase the number of steps between you and your bad habits.
*Use a commitment device. Restrict your future choices ti the ones that benefit you.

Bad habits - Make it difficult
A commitment device is a choice you make in the present that locks in better behaviour in the future.
For example: you can reduce overeating by purchasing nutrition dense foods rather than junk foods. Eat a nutrition dense meal before going for groceries shopping and automatically you will find yourself choosing better options.
The ultimate way to lock in future behaviour is to automate your habits.
One time choices - like buying a better mattress or enrolling in an automatic savings plan - are single actions that automate your future habits and deliver increasing returns over time.
Using technology to automate your habits is the most reliable and effective way to guarantee the right behaviour.