Week 4 Video 12: The 4th Exercise: The Healthy Lifestyle Exercise - Module 5: The 4th sin, habit and exercise

[MUSIC] Hujambo, my South African and other friends. In this video, we’re gonna give you instructions for the fourth exercise for this course, which is the Schedule-Partner Exercise. And as usual, I’m gonna defer to Catherine to do this. But before Catherine takes over for me, let me give [SOUND] you a quick overview of this exercise. This exercise involves partnering [SOUND] with another student in this course, and encouraging each other [SOUND] to make healthy eating, moving, and sleeping decisions. Findings show that when we share our goals with others, and particularly when we have someone else inquiring about our progress towards goals and motivating us to achieve them, we are more likely to succeed. So it’s in that spirit that I’ve designed this exercise. With that, let me hand it over to Catherine. Come on over, Catherine. The stage is all yours. >> Hi everyone. It’s great to see you again. Like Professor Raj, I too can’t believe that the weeks are rushing by. We’ll soon be done with the course. In just two more weeks, which is quite unbelievable. In this video, I’m going to walk you through the instructions for the thought happiness exercise. Something that we call the healthy lifestyle exercise. The objective of this exercise which I have to confess isn’t my favorite because it involves being disciplined. And that’s something that I need to work on. It’s to improve your chances of leading a healthier lifestyle. Leading a healthier lifestyle should, as Professor Raj said, make you feel good from the inside out. And therefore, make you less prone to being overly controlling. Will leading a healthier lifestyle make you feel better? Absolutely. There is no doubt about it. And will feeling better from the inside out have the desired effect on your control-seeking behavior? Again, absolutely. Professor Raj and I notice from our experience with students here at the Indian School of Business. But here’s the thing. A lot will depend on you. On whether you are able to bring yourself to be disciplined enough to lead a healthier lifestyle. This exercise, more than the others, will test your ability to be disciplined. But this exercise could also be the most useful one in the whole course. As professor Raj mentioned, eating right, moving more, and sleeping better have been shown to be independently improve well being. And together they add up to more than the sum of their parts. Soon your are going to see a link like this one on the screen, and as for the previous exercises, you’ll need to click on it. Once you do, you’ll be taken to a screen like this one. As you can see, this exercise consists of three parts. Part 1 constitutes 2 steps, step 1 involves coming up with a healthy lifestyle plan that you think will work for you. Step 2 involves receiving daily reminders to stick with your plan. I will talk about Step 3 later. Getting back to Step 1, which involves coming up with a healthy lifestyle. This step consists of coming up with a plan for all three components of a healthy lifestyle. Eating right moving more and sleeping better. To get started you need to click on the next button at the bottom of the screen. That will take you to a screen on which you will be asked to come up with three specific steps you plan to take to eat right. As you can see, we have listed a number of things you could do to eat right. Such as keep unhealthy items in hard-to-reach places and healthy items in easy-to-reach places, replacing larger plates or bowls with smaller ones, etc. You will need to pick at least three of these things as part of your eating-right plan. Or if you don’t want to pick three items from this list, you can do something else that’s not on the list, but is consistent with the goal of eating right, by choosing the other 1 option. Once you choose a particular item on the eating right list. And these might be things that you are already doing by the way. So you don’t have to come up with something totally new. You’ll need to fill in some details in the space below it. For example, I have chosen to replace large plates in my house with smaller ones. So I’m going to write, I will replace the plates I currently use, which are 12 inches in diameter, with ones that are 9 inches in diameter. I have also chosen to start my meals with the healthiest item that’s available. So I’m going to write, start my meals with grilled fish or vegetables rather than white rice or chicken nuggets. Finally, I have chosen to do something that’s not on the list, which is, to drink more water, 10 cups each day. I seldom drink enough water, and so, I’m constantly dehydrated. Note that it’s very important to come up with a plan that you can stick to. For example, if you’re addicted to sugar and consume more than, say, 15 spoons a day, don’t plan on giving up sugar altogether. Make a plan to have only ten spoons of sugar rather than three. It’s better to aim a little low and accomplish your goal than to aim too high and feel deflated that you haven’t lived up to your promises. Once you have come up with a plan for eating right, click the next button, which will take you to the next page, which involves making a plan to move more. Like you saw in the previous page, you’ll see a bunch of options here such as, get a pedometer and maintain a record. Of how much I have walked each day. Put in reminders, for example, on Outlook, to remind you to take a break every 20 to 30 minutes, etc. Like you saw on the previous page, after you click a particular item on this list, example, get a pedometer. You will need to provide details of your plan. I’m going to write, I plan on getting a pedometer and will monitor how much I walk just before going to sleep. I will enter the number of steps I took in my journal. As with eating right plan, if you want to add something that’s not on your moving mole list, you can do that. For example, you could add join a Cross Fit class. I don’t know if this is going to motivate you to join Cross Fit or make you less motivated, but Professor Raj regularly goes to Cross Fit at ISB. Again, come up with a plan that you can stick to. For example, if you haven’t exercised in years, don’t plan to run a mile a day. Make it more like a 15 minute walk each day. Once you have indicated three items in your moving more plan, click the Next button, which will take you to my favorite part of the exercise. Sleeping better. Again, as with the previous two components of the healthy lifestyle plan, you will see a list of items on this page, including minimize artificial sources of light in the bedroom. Get a white noise maker, etc. By now you know what to do. Choose three items from this list and provide some details of your plan in the box below each item. Remember, as Professor Raj said, that almost everyone needs at least seven hours of sleep a night, regardless of how much you think you need. So try your best to get at least seven hours of sleep for the week during which you are doing this exercise. Later, you can decide if that was too much. I once again want to stress, as I did with eating right and moving more earlier, that you should come up with a plan that you can stick to. For example, if you really cant afford to get seven hours of sleep a night don’t make that part of your plan. Despite what I just said, I’ll be a bit disappointed but hey it’s better that you disappoint me than disappoint yourself. Okay, so once you have clicked the next button, at the bottom of the Sleep Better page, you will be taken to a screen where you can see all the items on your healthy lifestyle plan for eating right, moving more, and sleeping better. If you’re not happy with your plan and want to change something, you can always go back by clicking on the go back button. But, if your happy with your plan and believe that you have provided sufficiently specific details on each item of the plan, you can click the go to step 2 button, which will take you to step 2 of the exercise, which involves one of the most important components of this exercise. Getting daily reminders to stick with your plan. In order to receive daily reminders to stick with your plan, you will be asked to provide your name and Email ID in the space provided. Please note that your Email ID will be used for the purpose of this assignment only, and will not be shared with any other person or party. After providing your name and Email ID, click next, and you will be taken to a screen where you will see your name and Email ID displayed on the screen. If you’d like to make changes, please click on the go back button. If what you entered is right and needs no change, click on the “I am done with part one of this exercise” button. You will then see this message, “you completed part one of the 4th happiness exercise,” etc. You will also read here that although a daily email reminder will be sent to you to keep up with your healthy lifestyle plan, we recommend that you consider partnering with someone else taking this course right now and exchange emails or phone numbers with them. You can then ask each other the two questions that you get in the daily reminder emails. We have discovered from our experience that having a life person asking you whether you have been sticking to your healthy lifestyle plan is much more motivating. Dan is receiving emails from the computer. Of course, we recommend that you do this, only if you feel totally comfortable giving your email or phone number to someone else taking the course. This page also has some other information that you read, by scrolling down. Once you have read everything you can close the website and continue watching the rest of the videos on Coursera. With that, you should be done with part one of the exercise. Once you’ve finished this part you will receive a daily email like this one that you see on the screen. For the next seven days with the survey link to part two of this exercise. When you click on that link you will see this page and as you click next you will see two questions on subsequent pages. You will be asked to respond to both questions which are, question one, how well were you able to stick to your healthy lifestyle plan? If you were successful in sticking to it, to what do you attribute your success? And if you are well and successful on any or all of it, why was that and question two, what do you plan to do to be able to stick to your plan tomorrow, or lead you today? Note, you could simply say do the same thing I did today. Note, that you will need to answer both questions on each of the seven days. After the seven days are over, you will receive another email that looks like this, with a link to part three of the exercise. When you click on this link, you will see this page. When you click Next you will see three questions on subsequent pages. In other words, this part of the exercise involves responding to the following three questions. What was your healthy lifestyle plan? In response to this question you can just cut and paste the details of your plan. That you saw after clicking the next button at the end of step one. How well were you able to stick to your plan overall? And did you notice any effects on your well-being and on your desire for external control? And question three, how did you find the experience of participating in the exercise? Were there any learnings for you from it? Here we would like for you to comment on whether and how much you liked the experience of receiving daily emails from the computer in doing this exercise. This will help us refine the instructions for the exercise in the future. When you have answered all the three questions and you click on the next button, you will be done with the fought happiness exercise. As with the other exercises in this course. You can download a soft copy of your inputs for each part of the full happiness exercise by clicking on the download PDF link that you will see on this last screen. Downloading the PDF will make it easier for you to share your experiences with other students on this exercise. You can cut and paste what you wrote onto the discussion forum and it will also help you to have your own copy of your responses to this exercise. Well, that’s it for now, I know it’s been a rather longish video. But that’s because we have tried our best to cover all points. We hope that you will find this exercise to be useful and engaging. As usual, all the very best with it, and we hope to hear from you about your experiences on the discussion forum. See you next week when I will be giving you the instructions for happiness exercise five. >> Thank you, Catherine. That was really awesome. The way that you explained it, I feel like participating in the exercise myself. Will you be my schedule partner, Catherine? As for you, my dear student, I hope that the instructions were clear, and that you’re really excited about taking part in this exercise. All the very best to you. I hope that the exercise helps you make better eating, moving, and sleeping decisions, and that as a result, you start feeling more in control of your life. And this in turn, makes you less externally controlled seeking. [FOREIGN] And see you in the next video, the final video for this week. [MUSIC]

Leave a Reply

Your email address will not be published. Required fields are marked *