Exchange negative behaviors for positive behaviors

This is a great tip for breaking a bad habit.

For the challenge, one of the guidelines was to be aware of any unhealthy thoughts, feelings or actions.

Take a minute to do that again right now.

Alright so I’ll pick an example. I’ll use an unhealthy behavior, even though you can use re-occurring unhealthy thoughts or actions.

Let’s say that when I get home from work, I go straight for the fridge. I’m not necessarily hungry—it’s just become a mindless habit (sound familiar??).

I end up eating and disregarding my true hunger cues. This could lead to simply feeling blah, gaining weight, or just wasting time.

Now, since I’ve identified that, I am going to pick a healthy behavior to substitute the unhealthy one.

I could go on a 5-15 minute walk right when I get home. I could leave a water bottle out and go straight to that instead. I could change out of my work clothes and pick up a book for 5 minutes, or make a call to a friend.

I’ll pick changing and going on a quick walk. I write that down like this,

When I get home from work, I am going to go on a walk, because it makes me feel refreshed and energized.”

Now go through the process I just went through for your own habit! Use the bolded parts of the sentence above to fill in your own choices.

And that’s it! Easy peasy! Try it out and let me know how it goes!


Well, today is the sad day. We’re going home.

This has been an incredibly fun and enjoyable family reunion! I thought that by day 5 people would be on each other’s nerves and ready to go home…but that’s not the case at all. We’ve all had fun catching up and spending time with each other. I feel SO blessed for having such a great, loving family. It’s not on accident either—we all make efforts to be interested in each other’s life, and to be forgiving. It’s a great way to create positive feelings in your family (try it out if you’d like to have better family relations!).

Here are a few of the highlights since I last update ya:


See the opening below? This was a long cave we all explored. It was 40 degrees inside—hence the jacket (in summer) and the super cute towel-pants.


Alright. This is amazing. That man is my grandpa. Guess how old he is?!


He can do everything. He spotted what we thought were moose 5 fields away. Sharp eyes, and no glasses!! He can run up and down stairs (he did so on TV a year or two ago). Hears fine. Super energetic and happy.

Josh and I quizzed him about what foods he ate–I’ll have to share that sometime. But wow, I hope to be like him when I’m 93!! He always tells us to stay active—”Once you slow down, you’ll get hit by a semi.” He is unusually active—traveling all the time and giving speeches. For those who don’t know, he is The Candybomber. Look it up if you’ve never heard of him—he has an incredibly inspiring story. Again, I sure love my family!


Alright. What can I say about this?! What’s awesome about kids is that they love to please. I was experiencing the one and only, “Owie Massage Shop.” Wish I lived closer to them! Create use with the truck, right?


We all went on a 30 minute fun, morning walk. The adults in my family have awesome healthy habits. There were a couple groups going out on walks as part of their daily routine.

Josh, my little brother and I went on a 4 miles run yesterday morning. Bear Lake is such a beautiful place!


  • What if I listen to my body and it always tells me to eat sugar?
    • Just start listening. Your body will slowly readjust to being heard, and start showing you what it really needs.
  • Whole food plant based diet. No meat, no dairy, no eggs. How do you get muscles without protein? Cancer can be reversed if you turn to the WFPB diet.Talk about The China Study.
    • My sister and brother in law are going to go 100% on that diet starting Monday. I’m excited to hear about it! I’m way proud of them for going for it. Josh and I want to test it out soon. My cousin has done it since January and has lost a bunch of weight—but more importantly, feels great. I love the idea of this diet but don’t yet love the idea of doing it 100%. So far I’m just not good at doing food things 100%. I also don’t believe The China Study is all that it is cracked up to be. You’ll find all the reasons it was debunked online. But that’s the thing about nutrition—everything seems to be controversial!! What to do? Do your research and do what seems right FOR YOU. If it makes you feel awesome, then stick with it and be open to experimenting on other ideas. I will be posting more resources to the WFPB diet soon. It’s not just The China Study that it’s based off of–there’s A LOT more that is super interesting, such as the documentary Forks and Knives. More to come!

Well! I’m off! Soon the sun will be glaring in all the kids’ eyes outside and the whole house will be awake.

Have a fun weekend! I’ll be posting the next challenge!

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5 thoughts on “Exchange negative behaviors for positive behaviors

  1. So true that everything in nutrition is controversial! I really think that’s why so many well meaning people find themselves on the fad diet train – thinking the next one is the one that will stick. Truly getting back in touch with our bodies is such a touch challenge because of this. Your clients are lucky to have you!

  2. There’s a common misconception that you need to eat meat and diary in order to get enough protein. While meat and dairy are certainly great sources of protein, you can actually get more than enough protein from plants if you’re eating enough calories. If you’re interested, here’s a short clip about it: The China Study is only what introduced us to the idea of dropping meat and dairy, but definitely not the reason why we’re trying it out. I totally agree that there are many fad diets out there. I feel like most fad diets are all about losing weight fast and easy, and usually sound very appealing because of it. Luckily we’re not looking to lose weight, just feel good. We’ve done a lot of research and are hoping that this change in our lifestyle will do just that. This is the first diet change we’ve ever made so we’ll see how it goes!

    • Awesome!! Thanks so much for sharing the link! I look forward to getting more resources from you to share! I agree, fad diets have caused so much harm to so many people. You really have to be careful. That’s why I’m such a fan of Intuitive Eating. There’s no messing up, and no guilt that usually causes people to gain weight again.
      Yeah I’ve also heard that about protein. I have no doubt you guys will feel amazing. Keep it up, and I am SO excited to hear how it goes!

  3. I just wanted to let you know that when you go to the link tips for eating and go under habits, this article title says, “Exchange good behavior for bad behavior” which I think you mean the opposite. 🙂

Serious! I would love to hear what you think about that!

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