Lifestyle Rx

from Lifestyle Medicine Solutions

Cue, Routine, Reward...and Repeat

We mentioned last week that with every new beginning, we are given the opportunity to evaluate the past and hopefully look objectively on why we do what we do, what is going well and perhaps what needs to change. This week, we'll take a look at our habits referring to the book "The Power of Habit" by Charles Duhigg. The author states that:

"Habits are powerful, but delicate. They can emerge outside our consciousness, or can be deliberately designed. They often occur without our permission, but can be reshaped by fiddling with their parts. They shape our lives far more than we realize-they are so strong, in fact they cause our brains to cling to them at the exclusion of all else, including common sense."

We have the power to shape them or be overcome by them. The "Habit Loop" is the image featured below. We have the opportunity to look at what our "cues" and "rewards" and evaluate them. If a reward for making it through a tough week is going out for drinks with friends- it's worth examining how to get your needs met without sabotaging your diet...and more importantly creating a lifestyle of rewarding yourself in a healthy manner. So then, the next question is how do you get what you need while creating a healthy routine? Can you meet your friends and go for a walk, play a game of soccer, or hit up the climbing gym instead of meeting for nachos and margies?

Just by being aware of our cues and rewards we are empowered to make changes. And for some, there is one more element to add to the mix.


Part of why the 12 step program works so well is that people come together and share their stories, and by being together- at all different milestones on their journey- they are uplifted and empowered by listening to each other. Lee Ann Kaskutas is a senior scientist at the Alcohol Research Group and states that

"There's something really powerful about groups and shared experiences. People might be skeptical about their ability to change if they're by themselves, but a group will convince them to suspend disbelief. A community creates belief."

That being said, Happy New Year! Don't forget about the chances that you have to be a part of and help build our community here at Lifestyle Medicine Solutions.

Healthy Weight for Life Group with Dr. Dysinger from 3:30-4:30 on Wednesdays.

BeAlive Wellness starts on January 21, 6:30 pm at the Rock Church in San Bernardino

For Dr. Dysinger's group, email your RSVP to

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