This week at Forbes, I had the opportunity to answer a question directly related to this newsletter and a key concept I wrote about in The Habit Trip:
Microdosing Wellness is "a deliberate method to identify your needs and respond in kind with targeted, healing reinforcements."
"Big Changes Please" wrote that small changes feel like a "drop in the bucket" of what they need to do to improve their health. Like them, most of us want to have a significant impact on our health, careers and any number of other areas of our lives—as quickly and effectively as possible.
That desire makes sense. Fortunately, human beings have enormous potential for growth and change.
We are blessed with something called neuroplasticity, which means our brains continue to learn, rewiring and forming new connections throughout our lives. When you make music or art, travel, study a new language or skill, build new habits, exercise, or explore a new activity, you are literally changing the structure of your brain.
As Psychology Today puts it, "At any time, day-to-day behaviors can have measurable effects on brain structure and function."
That's a powerful thing that can have helpful (or unhelpful) consequences.
If big, abrupt changes haven't worked for you in the past, taking that old, familiar path repeatedly is likely cementing associations between your desire for change and "failure" to do so.
Microdoses of pleasure, peace and relief can break those associations and serve as springboards to much bigger behavior changes—faster than you might imagine.
Stepping away from established patterns isn't easy, but it can be relatively straightforward; and the dividends are enormous.
You will learn:
What research says about the impact of small habit changes
One key question I ask when I'm speaking with groups
How strategically building confidence can increase your odds of success
12 examples of micro-habits that have helped my clients
5 steps to Microdosing Wellness.
Microdosing Wellness is a practice of finding and establishing your own personal sources of healing. I hope this newsletter helps you do just that.
I don't know what's coming in 2023, but I'm mighty grateful for you. THANK YOU for being part of this community.
This is my last letter for the year. I'm going to take a breath in the coming weeks, and I hope you can do the same!
Wishing you peace and whatever kind of mischief you like, as you kick off the new year.
All the best,
NEW Group Health Coaching Cohort
As I mentioned in my previous letter, I am offering a new, 5-week group coaching opportunity!
With January on the way, our inboxes and social media feeds are about to fill with wellness practitioners telling us how to "fix" ourselves, but those prescriptive plans often fall apart. There's a reason for that.
After 20 years of coaching, I have learned the following fundamental truth:
You are not broken. You do not need to be fixed. In fact, your body is your greatest teacher and the most reliable source of information you could ever hope for.
The only plan that will last is one designed BY YOU for your unique needs and circumstances. This 5-week cohort will give you concrete tools to heal on your own terms.
RELIEF WITHOUT THE RULES:
Learn how to build sustainable, self-directed healthy habits without adhering to restrictive diet and fitness plans.
The group will be limited to 12 people. (It will close when full.)
I will personally moderate all of the meetings.
We will meet 5 times, beginning January 7th.
Enrollment is now open!
All-Terrain Accessibility Is on the Move
An increasing number of state parks nationwide are providing off-road wheelchairs for those who would historically have been excluded. 😎
The Washington Post reports, "The Action Track" chair models are equipped with tank-like tracks capable of traversing rocks, roots, streams, and sand; clearing fallen trees; plowing through tall grass; and tackling uphill climbs... 'People have told us this is life-changing."
Aimee Copeland Mercier, a psychotherapist who lost several limbs in an accident in 2012, is spearheading an effort to bring 30-40 chairs to Georgia parks. She told The Post, "North Carolina is next... The goal is to alter the U.S.A." 💪❤️
If you're curious to explore behavior change through a playful lens or looking for a gift for a friend who loves to dive deeper than the surface, consider picking up a copy of The Habit Trip.
Do NOT, under any circumstances try to answer all the questions in the book. (You will be eaten by dragons.)
Don't miss Honey, the Labrador Retriever's Gospel of Positive Reinforcement in Chapter 5. She will guide you home—to your body, your instincts, and your pursuit of everything that matters.
If you're enjoying what you're reading, please consider sharing this Microdosing Wellness newsletter with friends. They can sign up here.
Past posts can be found HERE.