Zombie Habits: A Closer Look

Let’s take a moment to discuss potato chips. Delicious, right? I wasn’t always a fan, but they became my evening comfort food—more appealing than alcohol and lower in calories than ice cream. That satisfying crunch far surpassed sugar-free pudding. Thus, they became my go-to snack during binge-watching sessions.

The issue wasn’t the chips themselves, but rather my mindless, zombie-like habits.

"Zombie habits" refer to those automatic behaviors that consume our mental energy. These habits often lead us to ask, “Why did I do that?” Why did I binge-watch an entire series in one month while only making it to the gym once? Why did I finish off an entire bag of chips? Why did I say that? Why did I do that?

I began to identify my zombie habits by simply observing my actions and reflecting on those moments where I felt like I was on a hamster wheel. My first realization was that my desires and actions were misaligned. I wanted to be active, yet my behaviors took me in the opposite direction.

One day, a journal fell off my shelf and landed at my feet. Upon flipping through its pages, I was astounded to discover that I had written the same thoughts five years prior—word for word.

How many times had I echoed these sentiments over the years? I unearthed a box of old journals and found a recurring theme: I had dreams and aspirations, yet I was not truly listening to myself. It became evident that I had taken no meaningful action.

My life demanded my attention.

Emergence of a Plan

The realization of my potato chip-induced zombie habits hit me one evening when I felt uncomfortably full after dinner. A stream of thoughts urged me to get chips: “You had a tough day,” “You deserve this,” and so on. My mind was desperate to lead me to the pantry, even though my body was perfectly satisfied.

I began to recognize that my mind and body were out of sync. How often had my body needed one thing while my mind sought another?

Enhancing mental health is a pivotal aspect of self-improvement. It encompasses recognizing one’s abilities, effectively managing daily stress, working productively, and actively engaging in life.

My habit of snacking on potato chips at night was a reflection of how I was handling the stresses in my life. It became clear that my mind and body are tools I must utilize as I navigate through life, and I wanted them to operate at their best. I aimed to honor their signals and provide them what they truly needed.

Stress often contributes to mental health struggles. Awareness of this disconnect was my first step. I realized that I longed for a healthy, strong body (A), while my subconscious habits were leading me astray (B). Learning to manage stress is essential for maintaining good mental health, and I was eager to find tools to assist me.

Initially, I resisted change, clinging to my comfort zone—the sanctuary I retreated to at the end of a long day. This was my space of refuge, free from judgment.

Why not begin with something simpler, like 300 squats?

I needed to cultivate new habits that would alleviate my stress throughout the day, so I wouldn’t need to rely on quick fixes each evening. Without intervention, it felt like merely covering up a serious issue.

I recognized that I had some beneficial practices in place, but consistency was key. While I regularly journaled, I often used it as a brain dump without reflection. I began to incorporate reflection into my journaling, acknowledging my current state and where I wanted to go.

Meditation was another practice I cherished, but it had devolved into micro-naps rather than true meditation. I adjusted my meditation schedule, dedicating 15 minutes each morning and after work. By establishing morning meditation, I prepared myself to approach work calmly, and the afternoon session served as a transition to leave work behind, allowing me to enjoy a peaceful and relaxed personal life.

I was exercising—occasionally—when I remembered.

From Planning to Action

As Fly Lady advises, “Get dressed to shoes.”

The challenge I faced during the pandemic was the tendency to wear pajamas, sweats, and boxers. With no external expectations to dress for work, I found myself lounging in comfort. Could life really be too easy? Yes.

Fly Lady’s advice revolves around household chores, but the core principle of dressing for the day sends a powerful message to your mind and body: it’s time to engage with life. By getting dressed, I was signaling that I was ready for the day ahead.

Writing for a living can be mentally and physically taxing. Sitting still for hours exacerbated my sofa-surfing and potato chip habits. While these activities aren’t harmful in moderation, the lack of movement became a significant issue.

Putting on my shoes and stepping outside became my new ritual.

I noticed that I was moving before my mind had a chance to resist or talk me out of it. Setting a simple time goal—15 minutes out and 15 minutes back—allowed me to control my pace. I started slowly, but as my strength increased, so did my stamina. I was walking!

Then, something unexpected happened—my husband joined me. To my surprise, our video game-loving son decided to join us too! What was happening?

Building on What Works

As I moved toward habits that supported my stress management and fortified my mental health, I realized much of my life existed in my mind. Potato chips weren’t the real adversary; the true challenge was feeling mentally drained and mistaking that for physical fatigue.

My body wasn’t tired; it simply needed more movement beyond casual strolls through stores or waiting in line.

I grew to genuinely enjoy my walks, and I loved seeing my progress. What began as a consistency challenge evolved into a normal part of my day. When I skipped it, I missed it.

What else could I incorporate to boost my activity levels?

I was intermittently lifting weights, doing Pilates sporadically, and practicing yoga occasionally.

“One effective method for establishing a new habit is to identify an existing daily routine and layer your new behavior on top of it. This is known as habit stacking,” says James Clear.

Thank you, James Clear! Your book, "Atomic Habits," significantly enhanced my understanding of life.

Habit stacking, as detailed in his book—definitely worth the read—provided me with a breakthrough insight that propelled my thinking to new heights.

I had already applied this concept to enhance my writing habits, dedicating specific times each day to write. I realized I could broaden this approach to bridge the gap between a passive and an active lifestyle.

The key to attaching a new habit to an existing one is to make it seamless, leaving no room for distraction. It's as simple as preparing for a zombie apocalypse.

I wasn’t ready for an intense spin class or hours at the gym, but I was eager to move toward a stronger version of myself.

According to James Clear’s philosophy, success comes from stacking one habit atop another. Thus, I began to habitually stack my way toward greater strength:

Brushing my teeth = calf raises

Bathroom break = squats

Shower = push-ups

Cooking = butt kicks

It became enjoyable to find innovative ways to incorporate strength training into my day. Given that I visit the bathroom multiple times daily, adding five squats each time meant I was racking up 50 squats without significant effort. Including push-ups before my shower (first against the counter, then the tub, and eventually on the floor) seamlessly integrated into my routine.

Instead of my mind resisting, it accepted these small additions to my day.

I grew more confident about going to the gym. The best part? I didn’t have to rearrange my schedule to make time for it. I was having fun discovering new ways to be active.

Making Choices Before the Potato Chips

The point I want to emphasize is that I became more aware of my life and started taking action. I still enjoy potato chips and lounging on the couch, but I engage in both less frequently now.

Ultimately, it wasn’t about the sofa or the chips—it was about recognizing that behind those zombie habits were choices I made throughout the day that left me drained, mentally fatigued, and seeking comfort.

Sitting on my couch to enjoy a movie or show becomes much more fulfilling and guilt-free when I arrive there, having filled my day with activities that make me feel like an engaged participant in my life.

I am actively working toward my goals.