Improve Your Life With RITUALS

RITUALS

Applying the Neuropsychology of Change

improve your life with

John I. Todor, Ph.D.Living55Plus.com

PRINCIPLEBrain Cells that…

…fire together, wire together

Once wired together, the behavior becomes… …Second Nature

PROBLEM

Old Behaviors

they dominate and take over

…are wired

together

like ones you would like to replace…

SOLUTION

Use Rituals to Focus Attention

with repetition, firing together leads to wiring together and the new behavior dominates

to put the new

behavior center

stage

WHAT TYPE OF RITUALS?

A stereotypical sequence of acts performed to focus attention on an upcoming

and desired behavior

The use of mental effort to insure the behavior

happens and is mindfully experienced

BUT NOT THESE RITUALS…

A religious or societal ceremony or tradition

An obsessive or compulsive act

MENTAL ENGAGEMENT

To maximize a mindful experience, mentally

engage in as many ways

as possible

especially if the act is wired together and happens automatically

Mindlessly executing the act is not enough

use all your sense when eating

WINE TASTING RITUALSWhat wine?

Color and visual characteristics

Aromatic qualities

Taste

Savoring

WINE TASTING RITUALS

Its taste

Savoring

Focus attention on the task at hand

and engage multiple sensory

modalities Mindfully “get into it” and let it “get

into you”

Taste

Become mindful, trigger memories and anticipation

What wine?

Color and visual characteristics

Savoring

Aromatic qualities

IT CAN BE A SIMPLE ACT

Trigger mindfulness

and anticipation

Ritually unwrap

Experience it Savor it

EATING WITH A RITUAL

Enhances the pleasureEven with Carrots

(Research at Harvard and U. of Minnesota, 2013)

Satiated soonerEat less to feel satisfied

(Scientific American, 2006)

YOUR TURN

What rituals might work for…

Stress What’s her

name?Bad

posture

RITUALS FOR STRESS

Hugging someone special

release an anti-stress hormone

The Superhero

stance reduces

stress and increases

confidence

Seeing photos of loved ones reduces the

stress hormone cortisol

REMEMBERING NAMES

the introductory handshake

the touch as you repeat her name

POSTURAL RITUALS

Take Breaks from

SittingSymmetrical

arm movement strengthen

and align the upper back

WalkingStart walking with head up, shoulder

back, chest out and eyes looking straight

forwardSee wikihow.com for more on “how to improve your posture”

IT MIGHT TAKE A SERIES

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MORE INSIGHTSCurates broad ranging research on what impacts well-being in the present and what contributes to health and well-being over an extended lifespan.

w w w. l i v i n g 5 5 p l u s . c o mProvides a comprehensive program of assessment, education and methodologies for making lifestyle changes.

Focuses on motivating and enabling people to find everyday ways of change that are meaningful to them.

DOWNLOADour interactive PDF that will help you put these rituals into

action(click on the Image)

John I. Todor, Ph.D., is a psychologist, innovation and business change leader. As a professor, his research focused

on the human ability to learn and adapt across the lifespan. As the co-founder of living55plus.com, he curates the research on living a rich and extended life and translates it into everyday

ways to reap the benefits.

john@living55plus.com for speaking, workshops and coaching