Habit Buddies

Some weeks ago in a check-in (here) we discussed regular physical activity as a fundamental practice for dealing with depression.

More in general, establishing certain habits, like regular exercise, a good sleep routine, eating healthy food, socializing, practicing a hobby, etc. help much for improving your mood.

However, a most logical and reasonable answer that frequently comes up is “I lack the motivation to do that because I am depressed”. The things that might help you with depression seem inaccessible because of the same depression they are supposed to help with.

There is a genuine paradox, a “catch 22” or chicken-and-egg problem.

A powerful, time-tested way of breaking this paradoxical circle is by having a “buddy” (or many), a person you tell regularly how you are progressing toward establishing a habit.

This practice was first introduced as a large movement, and its power was proved, by the successful Alcoholic Anonymous organization. This approach was later adopted for other uses, like dealing with other addictions, Weight Watchers, running groups, etc. Some were about getting rid of bad habits, others acquiring new positive ones, or a combination of both.

The power of all these lies in the fact that, as social animals that we are, hardwired for social approval, having to tell other people about our progress, is a strong reminder and in itself a reason to do what we promised ourselves. We feel good when we tell “I did it” but embarrassed to say “I didn’t”.

A “buddy program” is a minimalistic version of those large groups, by which you connect with just one person (or a few) to tell each other regularly, how you are complying with your goals.

Just ask a friend or family member: “Can I report to you weekly how I am doing in establishing X, Y and Z habits? My goals are: to do X 3 times a week, Y every morning…etc.”

And then, once a week, you text them about this.

Also, In these smartphone-centered times, there are many apps that help you connect with a “buddy” to support each other in building healthy habits like exercise, eating healthy, meditation, etc.

There are websites that connect you with like-minded people to do the same with hobbies like writing (NaNoWriMo) or visual arts (Deviant Art, Flickr, or Inktober) for mutual exchange and motivation. Those are used by professionals too.

And… we have a Buddy Program in 7 Cups! (in the Healthy Living Subcommunity) (Click Here).

Questions

1. Think of someone in your life that could be your “Buddy” for developing and keeping mood-improving habits. Who would they be?

2. Name three small, achievable habits you would like to introduce in your life, that might improve your mood

3. How well have you been doing lately in complying with the habits you set for yourself?

4. What do you think of having a “Buddy”? Can you do it? Would it work for you?

5. Please take a look at 7 Cups’ Buddy Program HERE.

6. And finally, how have you been feeling lately?

All questions are optional. You can add any comments you wish, as they come to your mind.

I look forward to your answers!

As a final note, if you find it interesting to join the Depression Support team, learn more about how to join, by clicking HERE.

I wish you all the best!

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