Habits. We all have some really great ones and some not-so-great ones. Have you thought about your habits lately? How about the habits you created during the pandemic? No doubt some good and some not so good. Research on pandemic habits is continuing and evolving. Here is what I found, some of which I can personally relate to. Take a look and reflect on whether you have taken on any of these habits and consider the idea of changing them.
Habit #1: Lack of Movement
Physically we have changed. We are all older for one. But how we exercised during the pandemic may have changed. For the most part gyms closed and in some places parks closed as well. We had less access to some of the things we were use to doing to support our physical health. Perhaps moving less and eating more while being home more, “Sixty-one percent of U.S. adults report undesired weight changes since the COVID-19 pandemic began.” [source] Some ordered food delivery, groceries and take out which eliminated general exercise to get food. Even before the pandemic, three-quarter of children ages 6 to 15 did not get at least 60 minutes of the recommended moderate-to-vigorous physical activity (MVPA) per day [source].
Solution: Plan movement into your day with a walk, exercise video or meeting up with a friend for an outdoor yoga class. Try to schedule in movement at the same time each day to help it become a good habit in your life.
Habit #2: Increased Screen Time and Media Binging
Do you remember the early days of the pandemic? With uncertainty, many of us may have found ourselves online searching for information about what is happening. Others turned to Netflix to distract. And many felt their lives turned into one long day after another of zoom meetings. Whether you found yourself on Facebook more, zoom or reading more news, it all adds up to more screen time. Screen time for adults is estimated to have spiked up to 13+ hours per day during the pandemic [source].
It is not surprising that screen time for children also increased. A company that tracks device usage of children shared that YouTube usage doubled from the year prior [source]. They call it “The Covid Effect.”
Some unhealthy screen habits to be aware of:
- Checking phone first thing in the morning
- Scrolling right before bed
- Eating while in front of a screen (more on this below)
- Taking a break from your computer work by checking your phone
Solution: Set a timer when using a device or activate the timer (many apps have this feature). Become aware of your usage, then determine how you want to change it (for the better).
Habit #3: Stress Eating/Changed Eating Habits
Many felt stress from the pandemic in different ways. Food can be comforting in times of stress. 56% of adults in a survey conducted in the UK reported snacking more frequently. [source] How have your eating habits changed? Do you have any new go to foods to deal with stress?
In an interview with NPR, Assistant Professor in the Department of Food and Nutrition Studies at George Mason University, Sapna Batheja shared that the first step is awareness. Become aware of how you are eating, what you are eating and when you are eating. [listen to the interview here]
Solution: Do a food journal for a day or a week to help you become aware of what and when you are eating.
Habit #4: Screen Eating
Eating in front of a screen. It could be your computer screen or the television screen or your phone screen. Whether you are working from home and took up the habit of eating lunch in front of your computer or coming home to Netflix and having dinner watching a show. Screen time is up.
“We tend to eat more mindlessly in front of the TV,” Dr. Albers explains. “We also don’t taste and experience the food as much because we’re distracted.”
Solution: Make the intention to eat food looking out the window, outside or at art inside your home. Make it fun!
Habit #5 Over-Working and Failure to Set Healthy Boundaries
A new Staples survey shared “that the average number of hours Americans work in a day has increased by 6.1% in 2020”. Some individuals’ workload itself increased. Others utilized the lack of a commute to work more. All of this leads to setting healthy boundaries. You are your number one fan. It is up to you to create and keep health boundaries for your own mental and physical health.
Habit #6 Alcohol and Smoking
A Blue Cross Blue Shield study shows a 23% increase in alcohol consumption and a 19% increase in smoking since the coronavirus outbreak began. Consider whether this is true for you, and how it may have or will impact your health.
Solution: Try cutting back on the number of days you drink or smoke. It could be picking one day you do neither or only partaking on the weekends.
What to do about your new unwanted habit(s)?
- Write it down. Develop more awareness around habits. Take time to reflect on the good habits you want to keep and the not-so-good habits you have developed. If you are unsure about the habits you have formed, do an experiment for one day. Write down when you use a screen, when and what you eat. Make note of any boundaries you are not setting up for yourself. It could be when you turn off the computer screen at night or how long you sit at the computer. How many minutes in a day do you exercise or move?
- Reflect on which habits you are wanting AND willing to change. Write down how you will change this habit. Some ideas may include setting timer or activating timers for screen time. Put up reminders (post-it-notes) around your home or on your computer.
- Tell someone. When we share what we want to change with a friend, family member or colleague, we are helping hold ourselves accountable.
- Create a reward for yourself.
- Practice compassion. Change doesn’t happen overnight. On average it takes a person 66 days to instill new habits. Be kind to yourself. Keep practicing awareness, set the intention and eventually change may come.
It may also be a worthwhile exercise to reflect on the good habits you created during the pandemic.
To learn more about habits and routines, read “Routines: The Science, Benefits + How To”.
Photo credit: Photo by engin akyurt.
Author: Jen Potocnik is a Coach, Mindfulness Meditation Teacher and Facilitator. Jen enjoys bringing awareness to our lives. She teaches wellness, mindfulness and meditation to adults, children and organizations. If you are interested in learning how the Awareness of Mind can support you, your child or your organization with mindfulness and wellness, schedule an exploratory call with us. We would love to connect with you!