As the pandemic evolves and expands and contracts across the globe, a blog post appropriate for one country may not be appropriate for another. As a result, I’ve been left wondering a bit on how to talk about it.
But there is a conversation I feel burdened in my heart to share with you. My guess is that the subject matter will resonate with many of you. But if it does not, maybe there is still something worthwhile you can pull from it. I hope that is the case.
I’m noticing an important trend, at least in America—the increase of unhealthy habits during this crisis.
For example:
- Television viewing has increased to 41 hours/week on average (up almost 30%).
- Americans spend twice as much money online shopping since the pandemic began.
- For 8 consecutive weeks, beer sales have topped $1B—the highest ever.
- Cigarette smoking has made a comeback during the pandemic.
- Video game usage has increased 50%.
- Unhealthy sleep patterns have emerged for 67% of Americans.
- And 76% of Americans have gained weight from mid-March—up to 16 pounds so far.
Catherine Price, author of How to Break Up With Your Phone and contributor to Simplify Magazine, made an important observation in a recent interview for Freedom. Speaking about the current pandemic, she said this:
It’s hard to focus when your anxiety is high—and this is a time of high anxiety. Physiologically speaking, this is partially due to the effects that stress has on our brains—namely, the part of our brain that is responsible for rational decision-making tends to be less active when we are stressed out (it sort of hides under a rock), leaving us less able to resist our impulses (for example, to check the news again and again and again when we are supposed to be working).”
Catherine was speaking, in this context, about why it is hard to focus during times of high anxiety. But the connection can also be made to healthy habits, which typically require focus and intentionality.
I have learned that when we are not intentional with our time and focus, unhealthy habits emerge. In fact, I have seen them emerge in my own life over the last several months. My guess, based on some of the statistics above, I am not alone.
This is a period of high anxiety for all of us. And as a result, unhealthy habits are beginning to emerge and take root in our lives. It is wise for us to notice that, and begin nudging ourselves toward healthier ones.
How then, do we keep healthy habits part of our lives? Especially as the anxiety continues to loom.
How to Keep Healthy Habits Active
1. Remember that your life is valuable.
The crisis that surrounds us, at times, reminds us of our smallness—there is little that most of us can do to stop the anxiety on a global scale.
However, that should not detract from the inherent value of your individual life. You are unique and special and bring a joy into the world that only you can bring.
Remind yourself how important you are to the people around you and allow that fact to motivate you to make the most of every day and every hour.
2. Count every day precious.
The days for you may be long or short, extra busy or extra lonely. Or maybe they all run together so that you hardly remember what day of the week it is.
Regardless, every day is still precious. Every sunrise is a gift and opportunity to make the most of your day ahead. Remind yourself to not waste any of them.
3. Be firm with yourself.
Do take note, on regular occasion, how you are going to be responsible with your days and energy and focus.
At some point, we need to step outside ourselves and evaluate if we are allowing unhealthy habits to take root in our lives. If so, we must be firm with ourselves in identifying those unhealthy habits and committing to be intentional in removing them.
4. Be patient with yourself.
The times, indeed, are new. And as Catherine point outs above, there are very real physiological changes taking place in our body because of the increased stress levels. So it is smart to be patient with ourselves as we seek to remove any unhealthy habits that have emerged in our lives.
5. Embrace a 3-item to-do list for healthy habits.
I discovered the 3-Item To-Do List several years ago and have loved it ever since.
In a workplace, the 3-item to-do list seeks to recognize the 3 most important tasks to complete each day. The 3 tasks, when completed, allow you to feel accomplished about your day.
In the same way, trending toward healthy habits can be encouraged by applying the 3-item to-do list approach. What are the three actions (or non-actions) you most want to incorporate into your day?
For example: 1) Read 30 minutes; 2) Call one friend; 3) Eat two servings of vegetables. Three items, three habits, to incorporate each day to keep your life trending toward healthy habits.
I recommend a daily routine that includes a physical habit (exercise), a mental habit (reading, mind puzzles), and a social habit.
6. Look for opportunities to control what you can.
When the world feels out of control is when it is most important to take back control wherever you can.
You have little control over a virus outbreak on the other side of the world, but you do have control over what time you go to bed, what time you wake up, and whether you take a shower in the morning.
To help overcome anxiety and regain rational decision-making, control what you can. You may discover it is more than you think.
7. Ask for help.
Community and accountability are important, especially in a time of increased isolation. And many of your friends are struggling to keep healthy habits as well, so include them in your nudge.
Challenge your friend to exercise when you do, become your pen pal, or trade some healthy recipe ideas. When you share your journey and plans with others, you become more accountable to accomplish them. And you end up encouraging others to live their best life too.
I am noticing in my life, the longer the abnormal nature of life persists, the more difficult it is to stay healthy and focused on my habits.
However, despite the pandemic, tomorrow is no less valuable than a day last year. And your one life is no less important to the world than it was before. So keep living your best one.
Consider this just a loving nudge toward healthy habits in your life.
About Joshua Becker
Plan your trips to the store.Don’t drive there every time you think of something to buy. Walk if you can. Take a friend or neighbour with you to reduce fuel consumption.
Love your effort to bring this up! I enjoy this so much.
Habits and rituals are the behaviors that add structure to my life. Some are so simple: making my bed, leaving the kitchen clean after meals, feeing the cats, and generally keeping my environment pleasing. Daily meditation, even for twenty minutes is calming and centering. Reading Buddhist journals helps to broaden my spiritual awareness, and reading a variety of things daily is interesting and stimulating. Tending my plants and daily bike rides connect me with nature and provide exercise. Cooking fuels both my body and creativity. I keep in touch with friends daily via phone, texts, or email.
All of that is great and I’m happy to include those things in my life. Most are life-long habits and this makes it easy to simply continue. However, it’s easy, even with awareness, to slip into eating too much, drinking too much wine, and slipping into negative thinking.
I’m pretty good at enjoying my own company and have found this time of isolation oddly comforting. It has eliminated social things that weren’t really rewarding and has given me a unique opportunity to get to know myself.
I decided to work my way through my home and pare it down and change things to make it more comfortable and cheerful, like painting my guest room yellow and creating a cozy nook with furniture I already had for reading. “Sunshine Room” has become my haven and my life-long love of reading blossoms there.
This is a very different time and a challenging one. It’s a time to hone new skills and to consider what is really important. It’s a time for patience and reflection. I find reflecting on gratitude to be the swiftest way to shift negative thinking.
I’ve seen so many positive things come from being quarantined, that the negative habits of smoking, drinking alcohol, overeating, etc.didn’t even occur to me. But it makes perfect sense.
Hopefully this means we’re on the right track at home…..more disciplined exercise and eating. I don’t have cable so I have to admit that the internet and old DVD watching are a problem.
Sometimes I’m watching YouTube until 2:30 am. Oh dear……. I guess it fills the void sometimes, but no human contact is taking a toll. Thank you for being here.
This was an Excellent post, Joshua. It all makes perfect sense.
Thank you 😊
The social toll is the worst fallout of all. How to keep grounded with a semblance of normalcy in a world of overstuffed media hype distorting reality is quite a balance. I struggle too, and stay away from habit or activity that can possibly make situation worse. Whatever we can do to keep our spirit healthy – solace is found in the natural world, and whoever is considered our tribe.
Serendipity….I awoke this morning, and before I read your blog, I was thinking how I’m hitting the sauce (wine) a bit to much, again. The stress from the world situation and all the other regular stressful things going on, was getting to me. I decided to make some changes. I do the “One and Done”, from time to time. One drink, if any, and that is all. Not a little more, but only one glass of wine, instead of two or three. But this applies to other things as well, and your article touched my heart and mind. Thanks so much. I always seem to get what I need when I put it out to the Universe. And there it was, your article this am. I am having my husband read it as well. Thanks for being a light in the storm. My best to you!
Stay home; stay safe. My home never looked better (on the outside). This has been an opportunity to do all the projects we’ve been putting off. In the past few months, we have “extensively” weeded and mulched, new gutter screens installed, gutters cleaned and scrubbed (some even painted), stone pathways reset, border stones adjusted and reset, deck scrubbed, trees trimmed, topsoil replaced and grass re-seeded, new border stone installed, and many other manual-labor jobs along the way. This can be a very productive time, even though stressful. Just a mention, we are in our 60’s, so this is no easy feat for us. If we can accomplish this much with aching muscles, joints and aging bodies, just think what could get done with those who have youth on their side.
Thanks Joshua for this helpful article. I do write down 3-5 things to do on a daily basis. On days when I complete only one, I try not to beat myself up. Walking my dog Twice a day is part of my healthy routine. I tell myself everyday to be grateful, even when my depression tries to take over. Despite the virus and racial injustice I still have hope.
I continue to work on my healthy eating habits and limiting my tv viewing. I just bought a new book by Joshua Becker 😊 and started reading it tonight.
It’s amazing how people sometimes read more into simple statements. I guess we’re all different & believe what we want:)
I personally loved the article for the simplicity & highlighting what covid has done to our American society! Sad
For us as active worldwide travelers the ongoing CA lockdown was particularly hard for me! But after the first month we developed a routine that now past month 5 is working for us.
We go walking for 2-4 miles either first thing in morning or after sun
goes down as we’re hitting 100*F. On alternate days we also work out indoors on strength exercises. Meditation daily, morning & night.
We watch & manage our calories through Fitness Pal, & I have lost 17 lbs down to 157. A few more to reach 20 lbs lost. Spouse is down quite a bit as well. A lot of fruits & veggies! Not much processed.
We have developed a work list of outside & inside projects that didn’t get done traveling last 3 years. After 5 months all our outdoor projects done, Now as it’s getting really hot finishing indoor stuff.
No TV, No Netflix, No cable! But a lot of reading, puzzles, cooking..
I’ve embraced the 3 item mixed list to feel that I’ve accomplished the long list of things I want done, & thus avoid being hard on myself
Bottom line embrace the positive in your life & avoid the 24/7 mainstream media negative covid or riots! Make plans to do Positive things we can control & avoid stuff that pulls you down.
Something Josh has covered in previous posts.
I love this advice! Good for you.
You have made some very pertinent points here that should be read by more people, however your first paragraph irks me …. there are only 195 countries in the world …. you share some valuable wisdom and do not need to artificially inflate your value in this way!
Stay safe:)
Good point. I was using Google Analytics. They must include some regions, areas, or territories in their list of 210 countries that aren’t technically countries.
#5 Three items to-do, is fabulous. I would like to stick to the three things to do per day. So far, I have been able to walk at a good pace every day and this has allowed me to eat more freely. Like you, I have to stay up late to sleep better and get up early. Finally, I have nothing against television, I only watch the news once a day. Save in the evening.
Thank you for this…I found all the things I am doing right:
1. I launched a new startup
2. Riding my bike ~50 miles a week
3. Walking ~7 miles a week
4. Started an intermittent fast – Only eat between 10a thru 6p
5. Belt is cinched – only have one more hole before drilling a new on
6. Television viewing is down to 3-5 hours a week (2 -3 movies a week)
7. More connected to friends and family
I still have a long way to go, not perfect (never will be), but I have decided to focus on what I can control.
I have been a minimalist for years and have subscribed to becomingminimalist for years. Taking this time to build myself up, not tear it down…it’s simple, just not easy.
Thank you for your continuing commitment!
I hope many people are inspired by your example!
John , hold tight to the belt, you may still need it later on. 😆
Lovely article. It’s right in alignment with some thoughts I was gathering in my own writing.
Thank you so much for this article! It’s exactly what I needed to nudge me in the right direction. I’ve been struggling lately with staying up late and watching too much TV. As a result my sleep quality and quantity has suffered. I think it’s my way of emotionally checking out during an extremely stressful time. Thanks for the advice and tips!
Brittany #5 Three items to-do, is fabulous. I would like to stick to the three things to do per day. So far, I have been able to walk at a good pace every day and this has allowed me to eat more freely. Like you, I have to stay up late to sleep better and get up early. Finally, I have nothing against television, I only watch the news once a day. Save in the evening.
I appreciate your forethought prior to writing about this. I think you did a beautiful job giving the facts and acknowledging what is real right now. Thanks for the suggestions. I believe this to be a sensitive, well-written article and I appreciate the prep it takes to execute something of value so succinctly. Good stuff.
It is a very good observation and good point, I agree with you.
There will always be someone who will read into something and come away with a negative conclusion. “It is what it is” if you are doing any of those things mentioned, then it is something you can decide to change if you want to, or just continue to do the same because it benefits you right now. Of course we sleep differently and watch more TV because of the virus situation, we are home more so perhaps we snack and bake more. I gained some weight but that is fine because summer and winter weight does flucuate for me anyway. Use what is useful, and get rid of that which is not. Thanks for the ideas.
Regarding television viewing during these troubling and trying times, I find watching the old “comfort shows” such as Leave it to Beaver, I Love Lucy, and others to help me connect with a saner time. Whether it brings back my childhood feelings or represents a time more sane and sensible, so to speak, it helps. I wonder if others find this to be true also.
I find it comforting also. Especially Leave it to Beaver, as it shows the whole family in a Twilight Zone of difference from our reality! Andy Griffith is another sane and sweet show.
Thank you for this loving nudge. I’ve re-gained some healthy habits during these past few months: running, eating better, and reading more. But I also have been watching more tv, failing to correct poor sleep habits, and for sure allowing my kids too much screen time and not enough household responsibilities for any of us.
Gretchen Rubin shares the phrase, “Accept yourself and expect more from yourself.”
I try to do that. Have grace but also don’t forget to move forward in living a better life.
Agreed, to add on, this number is horribly blown out : “And 76% of Americans have gained weight from mid-March—up to 16 pounds so far.” So unbelievable.
Great post. One observation of my own behavior is a tremendous reduction in tv watching because with only access to OTA channels (free! Cut the cord!) all my favorite shows ended their regular season or got cancelled. Since we only get 4 channels, there’s literally “nothing on TV” and the tv is off most nights. It was never used during the day unless on Sunday for sporting events and those are gone now as well. So we spend our evenings reading. I am doing fairly well on the other aspects as well. We go to bed on time and get up with the sun, don’t eat between meals, don’t eat factory foods and even though we cannot go out to walk any more due to weather and closed parks, we’ve adjusted our eating and spent more time gardening, growing food.
I like your resolution to not watch so much TV. Crazy stuffs can be up there. Turning it off and get a novel adds sweetness to life.
Thank you for this article. It is exactly what I needed to hear today.
Joshua -This is my fav post of all the rest so far. The only thing is that among the factors I would add some few. Like increased in stress related disease (heart disease, high blood pressure, cholesterol, due to how we feed ourselves and engage in daily activities) More to come, generally anxiety diseases provoked by economic scarcity (finance, job insecurity, supportive tech lacking and involvement in online shopping) Those are a few you might have missed. I enjoyed this article of hope with a “spice” of reality that i can only applaud. Thank you.
I have upped my tv time. I admit to watching old silly sitcoms that make me laugh along with old Rocky and Bullwinkle cartoons. For my sanity I need to do this. My trip to the supermarket has become more stressful than ever. People are screaming at the staff telling them they can’t enter without a mask. I’m appalled that people doing their job and what health experts are saying we should be doing causing workers to be threatened. I feel more and more everyday that the world is coming apart. I’m finding keeping myself informed is causing me to bake more, watch tv more, stress more. I need to find a healthy balance. We need a better world. Thank you Joshua
Yeap. Nothing does it more than those funny sitcom, I watch Women Design. I am from the East Coast, Pa. Watching this sinec decayde and just laugh everytime about those acting wemen.
What an inspirational read! Thank you.
Meditating & spending time in God’s Word, maintaining a daily schedule, getting outside, exercising, setting weekly project goals, staying in contact with family and friends, relaxing with a good book and doing my 5
To Do Today List is working for me. 😃 I’ve actually lost five pounds.
This article brought to attention my over attention to my phone. And online habits. I want to start my 3 to-do list today. First by working on all the things I have been overwhelmed by!! Thank you for bringing this to my attention.
I so needed this post, at this moment. I am grateful…
Thank you for your article! I can feel the power of truth in your words. It’s such a great reminder to be intentional especially in the little things in our lives. It’s in the little habits that we can slip away from our goals, but its also the little habits that can bring us back.
I came here ready to share this article on Facebook for my friends, but then I realized you’d referred to the outbreak as being “on the other side of the world.” Since I live in a metropolitan area with one of the biggest medical centers in the US, if not the world, and have friends on the frontlines dealing with this virus every day, out of respect for them I can’t possibly share this now. There is no “other side of the world” for us. We are it.
If you took that sentence to mean the virus is “on the other side of the world” for everyone who reads this post, you would have read that sentence incorrectly. Most readers of this article will indeed have little control over the virus in other countries. But that doesn’t mean there aren’t things in their life that they can control every day. I imagine even your friends on the frontline feel there are things outside of their control when it comes to this crisis.
Yes, there is certainly alien planets from other spaces as well. It could be a possibility , I can imagine this to be true . From the beginning I have been having an interest in this topic. My mind is open and hopefully can see this as a light to the depression that this century is living.
I might have read this whole thing if you had simply given ideas on how to keep or regain healthy habits. Instead I feel I got my hand slapped for eating too much, drinking beer, watching more tv and sleeping poorly while trying to deal with the current state of the world and my life. So I stopped reading at that point. I feel enough guilt over my stress, anxiety and failures as it is.
LOL – you missed the point. Maybe you should finish the article.
This post was very helpful to me. Thank you so much for writing it and sharing it with all the readers!
Excellent