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There is one experience that brings joy or happiness to every living being. The experience of love.

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Books

Creating Sacred Space with Feng Shui

Creating Sacred Space with Feng Shui
ABOUT THE BOOK: Feng Shui is the ancient oriental art of enhancing and harmonizing the flow of energy in your surroundings.  Over the last twenty years, Karen Kingston has pioneered the study...

NEW Spiritual Solutions by Deepak Chopra(Hardcover)

NEW Spiritual Solutions by Deepak Chopra(Hardcover)
Spiritual Solutions: Answers to Life's Greatest Challenges ( AUDIOBOOK Available )  "Great advice directly from the master on virtually any subject, it just doesn't get any better...

Joyful Wisdom

Joyful Wisdom
ABOUT THEBOOK: Yongey Mingyur is one of the most celebrated among the new generation of Tibetan meditation masters, whose teachings have touched people of all faiths around the world. His first...

Brotherhood - by Deepak & Sanjiv Chopra (Hardcover)

Brotherhood - by Deepak & Sanjiv Chopra (Hardcover)
BROTHERHOOD Dharma, Destiny, and the American Dream DEEPAK & SANJIV CHOPRA   “BROTHERHOOD is an uplifting account of sibling affection and success, and of the promise and infinite...

Super Brain by Deepak Chopra, MD & Rudy Tanzi, MD (Hardcover)

Super Brain by Deepak Chopra, MD & Rudy Tanzi, MD (Hardcover)
Learn about Deepak Chopra and the Chopra Center's Super Brain dietary supplement - Ayurvedic Brain Support NEW YORK TIMES BESTSELLER Super Brain by Deepak Chopra, MD & Rudy...

GOD: A Story of Revelation (Hardcover)

GOD: A Story of Revelation (Hardcover)
“God is an empty term except through the revelations of all the saints, prophets, and mystics of history. They exist to plant the seeds of spirituality as a direct experience rather than a...

Ten Poems to Change Your Life

Ten Poems to Change Your Life
ABOUT THE BOOK: This is a dangerous book. Great poetry calls into question not less than everything. It dares us to break free from the safe strategies of the cautious mind. It opens us to pain...

Book Of Secrets

Book Of Secrets
2005 Nautilus Book Award Grand Prize Winner! New York Times Best Seller! Every life is a book of secrets, ready to be opened. The secret of perfect love is found there, along with the secrets...

Soul of Leadership (Hardcover)

Soul of Leadership (Hardcover)
ABOUT THIS BOOK Leadership is the most crucial choice one can make—it is the decision to step out of darkness into the light.      Bestselling author and spiritual guide Deepak Chopra invites...

Events

 
 
 
August 30 2012

A Personal Mission: Define Your Wellness

Category:  Health

By Deepak Chopra, MD, FACP

A basic outline for prevention has existed for more than thirty years, but wellness has had a hard time making real headway. Old habits are hard to break. Our society has a magic bullet fixation, waiting for the next miracle drug to cure us of every ill. Doctors receive no economic benefit from pushing prevention over drugs and surgery. For all these reasons, compliance with prevention falls far below what is needed for maximum wellness.


Visualization is courtesy of TheVisualMD.com



Rather than feeling gloomy, my focus has been on getting the individual to take charge of their own wellness. This can be a considerable challenge, since we are each unique in our bodies but also unique in our pattern of bad habits and poor lifestyle choices. More than 40% of American adults make a resolution to live a better life each year, and fewer than half keep their promise to themselves for longer than 6 months. Conditioning is hard to break, but the key is that the power to break a habit belongs to the same person who made it – the turnaround amounts to giving up unconscious behavior and adopting conscious new patterns.

Once your mind begins to pay attention, your brain can build new neural pathways to reinforce what you learn. Much is made of the brain’s ability to change and adapt – the general term is neuroplasticity – but I think science has been slow to catch up with wise experience. It has always been true that applying awareness in any form, through such things as resolve, discipline, good intentions, and mindfulness, has the power to create change. The practical dilemma is how to use your strengths and motivation to help yourself remain committed to wellness as a lifetime pattern.


Step 1: Set Goals by Baselining Your Health

The first step in taking control of your well-being is to set goals, and a sensible way to do this is to “baseline” your health. Gather some basic facts that realistically inform you about your body: weight, height, family history, exercise habits, general diet, and a self-assessment of your stress levels at work and in your home life.

Some experts would add medical measures that only a doctor can fully determine, such as blood pressure, cholesterol and other lipids levels, and bone density. My difficulty with these tests is that they encourage worry. Being in an anxious state is a bad motivator for most people. It can motivate you for as long as you remember to be afraid, but after that, people tend to give in to impulses, make erratic choices, and increase their own stress levels. With that in mind, I go against the grain of standard medical advice, at least partially, by saying that heeding these medical markers should come second, after you have already set yourself on a good wellness program for at least six months. Give consciousness a chance before you undermine it with potential anxiety.

How do you actually set your goals? Start thinking about the big picture. Changing poor lifestyle habits is rarely easy, especially if they comfort you, as smoking or overeating do for many people. You need a strong vision of what you want to achieve in order to succeed. I’d say the strongest vision comes from knowing about a simple trend: the latest research shows that more and more disorders, including most cancers, are preventable through a good wellness program. The benefits are increasing with every new study.


Step 2: Set Priorities

Making lists of your hot spots and your sweet spots will help you to set your personal priorities. The hot spots are weaknesses, the sweet spots strengths that crop up during an ordinary day. You can’t attack every bad pattern all at once; it’s good to achieve a series of small victories at first.

Hot spots: List the times you feel unhappy or most agitated—fighting a futile battle to get a good night's sleep, perhaps, or recriminating yourself for ordering dessert when you were already full. Identify with clear sights your biggest challenges, such as getting to bed on time, reducing food portions, resisting sweets, choosing the couch over the treadmill, and so on. Doing this will help your mission take shape and direction.

Sweet spots: List the things that give you joy and satisfaction, for instance, spending time with your family or enjoying a favorite hobby. Recapture in your mind what it feels like to resist ordering dessert or to spend half an hour walking outdoors. Appreciating the sweet spots in your life is a source of strength as you embark on your habit-changing mission.


Step 3: Identify Harmful Patterns

To change your negative habits, you have to know what they are. Some bad habits, like smoking and excessive drinking, are obvious, but others may be less so. Sitting all day is damaging to your health, even if you get half an hour of exercise or more before or after work. Depriving yourself of eight hours’ sleep for even a short period is also hard on the body in ways that sleep researchers are just beginning to fully recognize.

Forming a new habit takes repetition and focus, and if your attention is elsewhere you may have a harder time adjusting to new behaviors. For that reason, some experts advise against planning big changes if you are going through a particularly stressful period. I think that reasoning is wrong. Although it’s true that you are likely to have more setbacks at such times, it’s just as true that people change as a result of meeting challenges and crises: “Aha” moments occur quite often when somebody hits bottom.

Visualizing your desired outcome is a useful tool in your journey. “Seeing” yourself as you wish to be has helped smokers quit, obese people lose weight, and sports champions achieve their goals. In order to change the printout of the body, you must learn to rewrite the software of the mind. This truism is reinforced by brain scans that show a decrease in certain higher functions (making good decisions, following reason over impulse, resisting temptation) when a person falls into a pattern of giving in to a wide range of lower impulses, such as fear, anger, or simply physical hunger. You need to implement a healing regimen that encourages and rewards your good choices if you want brain pathways to follow suit.


Step 4: Make Steady Changes

Even though you are working on the big picture, for psychological reasons a series of small victories is desirable. In essence, you are training your brain to succeed. Most of us, having been defeated by old conditioning, take the course of least resistance, not realizing that we are training our brains into pathways that rob us of free will over time.

So begin with a victory you can define and which means something to you. Skip red meat for a week. Take the stairs, not the elevator. If you’re very out of shape, walk 10 minutes every day and gradually build up your time. Put down your fork halfway through your meal, take a few deep breaths, and ask yourself if you’re still hungry. If you work at a desk, make it a rule to always stand or pace when you’re on the phone. Over time, what seem like baby steps produce new physiological changes in every cell of the body. Trillions of cells are eavesdropping on your every thought and action. Instead of pretending that your body doesn’t know what you’re doing, make yourself the gift of delivering good news to your cells.

In my view, the most important victories occur in awareness, however. If you tend to procrastinate, be aware of the reasons you do it. We get comfortable in our warm, fuzzy old routines, and making changes, even small ones, feels threatening psychologically, as if even a positive change is a risk. Predict when you will procrastinate and invent a strategy to outmaneuver your future self. For example, if you know you’ll be tempted to hit the snooze button instead of getting up for an early morning jog, put your exercise clothes across the room from your bed—with your alarm clock on top.


Step 5: Reinforce Good Decisions

Sometimes brain research underlines the obvious, but it is a breakthrough to observe MRI scans and see for yourself that good decisions “light up the brain in ways that are different from bad decisions. In the larger scheme, when you undertake a wellness program, you will be faced every day with the choice to stay the course or abandon your mission. How does your brain make choices, then?

Executive control, which means choosing a thought or action to meet an internal goal, is managed by the brain’s prefrontal cortex. The orbitofrontal cortex and amygdala play roles in regulating decision-making based on the memory of feelings. Regions of the midbrain in which the neurotransmitter dopamine is predominant also influence decision-making. Some of the choices that trigger dopamine's release: eating sweet foods, taking drugs, having sex.

We may overindulge in chocolate cake because we tend to value the short-term outcome we know (deliciousness) over the long-term outcome we have never experienced (weight loss and increased energy from better nutrition). One way to break that cycle is to reward ourselves in a different way. Instead of eating cake, we can go play a game or listen to music.

How long does it take to form a new habit? An average of 66 days, according to a 2009 study from University College, London. Repetition and giving yourself time to adjust are the main factors in forming a new behavior pattern.

Read the second part of this article HERE!

Top comments

  • I love this. Recently I lost close to 70 lbs from taking on `small bites" in life. I was super stressed from the financial disaster of 2007-2008. After seeing several small businesses I owned collapse and my certain future become uncertain I became depressed and overwhelmed like I have never experience before. Drinking, over eating, and other symptoms of the mess my life seemed to be turned me upside down and inside out. 1 day after knowing I couldn`t remain on this path any longer, I found a track and began walking...walking was good but not enough...I am raised catholic but never bought into the "religion" thing so I went back through my past and found the best part of my life when I played baseball as a kid/hs/college...I walked, worked out "as if" I was in spring training again...at 34(then, now 36) I have incorporated this new path and my spiritual guide in my life. I walk every day, sometimes twice...1 stretch sorta like pilates, yoga, and a baseball/football/basketball player needs to before a game...I think out my problem, pay attention to my thoughts, breathe deeeeeeply, I act deliberately in my approach and I have clensed my mind of the NEEDs I once had...fatty food, sugary crap, over eating on the American diet, and more. My simple appraoch to it all was to do things my body can already do...simple movements and build from there. I wasn`t micro-managing myself meaing "gotta have results or else"...I did these things thinking of the long term, didn`t worry about the results because I knew they would be there 6, 8, 10 months down the road...2 years later I went from size 40 pants, to 33`s, my neck was a 20 inch fatty to 17 normal....most of all and best of all I found myself inside all my doubts, fears, anxieties, and limitations.... I am so so sooooooo grateful for so many things again, the sun in my face every day, the night time sky and stars, and the little things that make my little life enjoyable again. Deepak I love your words and wisdom...Thank you!

    Brendan // 2012-02-27 00:08:25 // //
  • this week it was raspberry ketones, a new supplement for weight loss as mentioned on the dr. oz show

    Alma Hermosa Villacorta // 2012-02-21 20:20:05 // //

 

 

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  • Dear Dr. Chopra, I like to thank you so much for acknowledging the reason why doctors are not into prevention of diseases. I am a distributor for Pharmanex Nuskin which is in preventive medicine. Hannah Tran Medical Laboratory Scienstist

    Hannah AiHanh Tran // 2012-09-15 07:46:11 // //
  • reality has a hard time getting past big pharma and the modern media... so many don't trust themselves!... that is the problem...

    Steve Chaszar // 2012-08-30 15:06:14 // //
  • Thank You.

    Cornelia Caudill // 2012-08-30 14:02:20 // //
  • "You can't replace a habit unless you create a new one." Deepak Chopra. This explains how that happens and creates more new habits.

    Mary Pitman // 2012-08-30 13:46:30 // //
  • Thank you.

    Debbie Varner // 2012-08-30 13:14:32 // //
  • And Big Pharm cashes in on it all.....

    Warren Simpson // 2012-08-30 13:10:07 // //
  • Thank you.. a big hug from Brazil

    Ana Nazareth // 2012-08-30 13:08:14 // //
  • Thank you!

    Jacqueline Harper // 2012-08-30 13:05:31 // //
  • Good article. Living a very healthy life style, or so I thought, eating right, lots of raw organic food, exercising, right supplements, always staying on top of the latest news in alternative health care, prevention, I thought I would never get sick, even though I had unexplainable elevated lipoprotein(a) and all other cholesterol numbers were way out of normal range; elevated bilirubin and some other blood markers indicating inflammation, allergy (though I had no known signs of any allergy). I was told it was genetic and people like me can`t possibly get sick. It did not take long before things went downhill and I was diagnosed with dysautonomy . I am pretty sure now that I made myself sick- being unhappy, lonely, negative. My thoughts created changes in my physical body. Now I am mostly "working" with my head, thoughts to take it under control.shcscw

    Sam // 2012-04-26 19:09:58 // //
  • Thank you for sharing your wealth of knowledge, and for your love. Yes, I am a work in progress in so many ways. I starteda few years back, recognizing the life I was living [unhealthy in so many ways] was pointless and reckless. I had gained a considerable amount of ways and was indulging myself with sweet treats and whatever, to fulfill so many needs. I made a decision to change, realizing this would take time and I should make small steps forward. As a woman, it was difficult for me to get myself `out there` in the public as I am full aware of how we women are most often perceived - visually first, with all my attributes secondary. So, going to the gym or joining a class where mypeers were in so much better shape [visually], that was not an option I was comfortable with. So, hello to the sidewalks and the small hills. I enjoyed the exhilaration I felt when I would reach the top of the hills. It was not easy, and still isn`t `eay` yet I am still progressing, getting healthier physically and emotionally. My self awareness is key to evey hour of my day. Point: Never mind that others may judge you. Make small goals happen. Be positive that all will improve when your intention and attention is positive. Know that better is yet to come. Be happy - smile and laugh. Enjoy fresh air and movement. Rest and feed your body and mind with goodness. Recognize negative habits and feelings - replace them with positivity. Be well.

    Mary // 2012-04-07 14:57:53 // //
  • We live and die at the cellular level. So all the Pharmaceutical Drugs, Juices, Herbal Supplements, Energy Drinks, Vitamins, and Antioxidants can not have the complete results intended without our cellular health being a peek performance. We can now replace these molecules for the first time ever. So yes, Deepak I agree with you that our society is lost in this Pharmaceutical rush to push drugs for everything that it could possibly think of. It`s refreshing to know that there is something out here that is 100% Native to the Human Body.

    Herman Meier // 2012-03-19 17:20:22 // //
  • Amazing!! yes!!

    Karol Cumbia // 2012-03-19 12:18:14 // //
  • To B Aware Enough 2 C What`s Going On Beneath Can B Tricky. Anti-conception Is Good for d wonders ready 2 explode. In d love&joy. Kind of. B-e-mail. Don`t Buy D. Masked Self. The True Is Within. Bullet-safe. Garantee.

    // 2012-03-19 11:51:34 // //
  • Deepak, I have been reading your books and many other forums since the 70`s. I love your common sense, no nonsense, down to earth advice. I move in and out of being very healthy to not so healthy, to down right unhealthy. Right now I am happy to say I am in a healthy stage of life. Working out 6 days a week, healthy vegetarian diet. I have lost 20 # since December and I just today reached my target weight of 135 lbs. I am 5` 8" tall and 60 yrs. old. I feel and look better than I have in years. I can only agree with you once again that the brain is very eager to unlearn unhealthy habits and relearn new ones. I have posted this link on a site where thousands of women are doing the same as I, taking control of their lives and eating healthy and working out. Thank you for keeping us all up to date and caring enough to keep on teaching us. Om Shanti Kamala

    Kamalamc // 2012-03-17 22:21:18 // //
  • Hi Deepak, I agree with the approach you outline here and I would like to add something to it. The food environment in America is extremely toxic from the ingredients that are in foods to advertisements, culture and methods of production. People are unaware that they are addicted to man-made chemicals that effect hormones, emotions and behaviors. There are very few voices out there telling people that ingredients like sugar and refined carbs are as addictive as drugs. Companies put sugar in food because they know that people will come back to eat the food again and again even when sugar is unnecessary. The bottom line for these companies is addiction. Refined sugar is keeping the consciousness of our country low. Two maxims show how it`s possible to control people using refined foods. 1) everything is vibration 2) you are what you eat. What is the vibration of refined sugar and how is that vibration represented in our bodies, mind and society? Refined sugar is divorced from its natural state in whichever plant it is extracted from so that it is just a naked molecule. Sugar from plants is what fuels life but comes in a beautiful arrangement of flavors textures, nutrients and colors. Imagine trying to play a symphony using one note on a piano that was out of tune yet really loud. It would certainly be really annoying and you would likely get a headache and go insane. The only problem is that you can`t close your ears and you need music to live. You are what you eat, therefore, you become the broken, loud piano that is causing disharmony. There are times when you realize that things could be much more harmonious and melodious but you have only heard the disharmony so you are really not sure how to get in tune with the symphony. What we know about vibration is that like attracts like and then amplifies. It`s how galaxies, stars, planets are formed and it`s a principle of life. Put sugar in a product and attract people who are vibrating at the level of sugar. Sugar is always upscaled so that a person will need more and more to satisfy their addiction. As a society we have become sugar fiends and it effects everything from our health to our relationships and the economy. Any talk about health has to start with this clearly dysfunctional food system that we have. Food companies, healthcare, big pharma, the weight loss industry and many others are benefitting from the addictive process that we created. We are not victims unless we choose to be. We have to break away from the mind control and pull others with us. We can`t raise consciousness if we poison our bodies with chemicals that constantly lower consciousness. Start by eliminating something, anything whether it`s sugar, alcohol (also a sugar), meat or caffeine. Worship the sun -- without it we have nothing. Stay in the light by eating it! -Mike

    Mike Cutno // 2012-03-17 22:18:55 // //
  • I could not agree more. Unfortunately, I am a drug pusher with a license. My spirit exudes, "Run, as fast as you can! Don`t take these drugs!". This spirit in a human body only has to suffer the pain of guilt and the physical pain that a pharmacist`s job renders to the body after many years of this profession. The dichotomy is very odd.

    LaDona Trohkimoinen Wheatley // 2012-03-17 20:56:51 // //
  • Hey, I like this one a lot, very interesting.

    Jose E. Ortega // 2012-03-17 20:32:32 // //
  • Hi Ho Silver, away!.....who was that masked man?....a doctor?

    John Stibbs // 2012-03-17 20:05:49 // //
  • Green Light Status is when I`m at my best...=)))

    Miikee Millz // 2012-03-17 19:49:51 // //
  • WSJ, however, had an excellent article on the attributes of massage on health this past week. It`s a start.

    Janice Jackson // 2012-03-17 18:58:43 // //
  • Hi Deepak, I am attempting to move on from a drug addiction for what feels like the millionth time. I do have a little momentum this time around and reading this post has given me many ideas. Thank you for taking the time to write it -- it has already proved helpful. Much love

    Micheal Patrick Hailey // 2012-03-03 00:06:21 // //
  • I love this. Recently I lost close to 70 lbs from taking on `small bites" in life. I was super stressed from the financial disaster of 2007-2008. After seeing several small businesses I owned collapse and my certain future become uncertain I became depressed and overwhelmed like I have never experience before. Drinking, over eating, and other symptoms of the mess my life seemed to be turned me upside down and inside out. 1 day after knowing I couldn`t remain on this path any longer, I found a track and began walking...walking was good but not enough...I am raised catholic but never bought into the "religion" thing so I went back through my past and found the best part of my life when I played baseball as a kid/hs/college...I walked, worked out "as if" I was in spring training again...at 34(then, now 36) I have incorporated this new path and my spiritual guide in my life. I walk every day, sometimes twice...1 stretch sorta like pilates, yoga, and a baseball/football/basketball player needs to before a game...I think out my problem, pay attention to my thoughts, breathe deeeeeeply, I act deliberately in my approach and I have clensed my mind of the NEEDs I once had...fatty food, sugary crap, over eating on the American diet, and more. My simple appraoch to it all was to do things my body can already do...simple movements and build from there. I wasn`t micro-managing myself meaing "gotta have results or else"...I did these things thinking of the long term, didn`t worry about the results because I knew they would be there 6, 8, 10 months down the road...2 years later I went from size 40 pants, to 33`s, my neck was a 20 inch fatty to 17 normal....most of all and best of all I found myself inside all my doubts, fears, anxieties, and limitations.... I am so so sooooooo grateful for so many things again, the sun in my face every day, the night time sky and stars, and the little things that make my little life enjoyable again. Deepak I love your words and wisdom...Thank you!

    Brendan // 2012-02-27 00:08:25 // //
  • From Barbara Taylor of www.advanced-wellness.com: For the person who mentioned Gluten, this link may shed some light on issues regarding it: http://drhyman.com/three-hidden-ways-wheat-makes-you-fat-8425/

    holdonbwt@aol.com // 2012-02-26 20:52:26 // //
  • makes sense!

    Aria Omidvar // 2012-02-26 04:28:54 // //
  • So true.. I have been trying to get people to understand this my whole life..I am 50 . I have never used the word `I`m sick` I have had the odd cold, never had flu..never been in bed for more than 1 day.. I could go on but need not... I listen to my body... I give it pep talks all the time... I had knee surgery, not arthroscope but invasive knee surgery to remove the cartilage, and walked home 12 blocks 4 days later..was riding my bike in 3 weeks. Never have I wanted to be sick.. my father always told me.. it`s all in your head.. and it`s up to you to decide what you want to do...do you want to be well... then heal yourself....then go make me a cup of tea. LOL he wouldn`t let me limp after surgery... I`d limp then I`d see him and not limp ... ah the power of the mind. wonderful insights

    LunaJune // 2012-02-26 00:38:17 // //
  • I like this

    NssY Wanyonyi // 2012-02-25 23:43:49 // //
  • Just want to say that you are truly inspirational..Thank you..

    Rashmi Singh // 2012-02-25 23:30:09 // //
  • Never stop comunicating!!! ready to start muy 66 days new habbit to achive wellbeing!! greetings from venezuela

    jade torres // 2012-02-25 19:54:34 // //
  • So interesting ... and inspiring ... thank you for the lesson that provides hope.

    Jane Pilla Lemire // 2012-02-25 19:27:50 // //
  • Great article, and given to us in bite size pieces. Just start with one step at a time and be good to yourself. I love the way Dr. Chopra brings the highly complex scientific to the general public. Thank you

    Cindy@YogaInMyPocket.com // 2012-02-23 00:59:53 // //
  • I was beside myself with hilarity when I read this article because on the menu(my 14 year old son`s request) for snack yesterday was "Onion Pakoras". I read the article right after consuming some of that, and then instead of being guilt-ridden, felt I did a healthy enough job with the turmeric, cumin seeds, onion, cilantro and curry leaves. Did change my dinner to all fruit and some walnuts with almond milk. I do feel what the article says is quite accurate, I did move to a gluten free diet a few weeks back and find a lot more energy. The same goes with eating lots of raw vegetables in the form of salad and fresh fruit and have found that my natural selection process seems to be one of a more healthier diet. One of the things that I have noticed with a gluten-free diet is that my craving for carbs and deep fried foods has decreased considerably. Not sure why gluten-free diets are not promoted as much as healthy eating. Or it maybe a combination of the fact that I eat so much raw fruits and vegetables with the gluten free diet that I no longer have cravings for carbs. Thank you so very much for the tremendous information, absolutely grateful for it. I did share it on my facebook post.

    Poonam Dronamraju // 2012-02-22 18:31:03 // //
  • I love it !!! Thank you for this wonderful article ((( Deepak ))) xx

    Yvette van den Broeck // 2012-02-22 00:52:45 // //
  • Beyond health, deeper than health is Wellness. It certainly has come along way but the concept of wellness have far to travel still:)

    Choice Point // 2012-02-22 00:47:00 // //
  • this week it was raspberry ketones, a new supplement for weight loss as mentioned on the dr. oz show

    Alma Hermosa Villacorta // 2012-02-21 20:20:05 // //
  • Thank you for the reminder and the article Deepak, Namaste

    Dr. Marilyn Powers // 2012-02-21 18:52:28 // //
  • I like!!!!

    Sirbu Elena // 2012-02-21 13:00:42 // //