Sho Richek

One of the biggest reasons people give up too soon is because they expect mastery from a habit they are still learning.

Think about that.

If you are trying to change a pattern that has been repeated for years, maybe even decades, why would it disappear in a week?

The first stage is learning.
Learning when the habit shows up.
Learning what triggers it.
Learning what it gives you.
Learning what your body needs.
Learning what support helps.

Then you practice.
You try a new response.
You pause.
You adjust.
You return.
You repeat.

Eventually, the new rhythm begins to feel more natural, not perfect, more natural.

That is what sustainable change looks like. It is not forcing yourself to become someone new overnight. It is practicing a new relationship with yourself over time.

Understanding creates awareness.
Awareness creates choice.
Choice creates sustainable change.

Read more in my latest blog: https://www.shorichek.com/formula-to-change-habits

A client described a shift that is at the heart of habit change.

Anita said:

“Thinking about what’s going on with me that’s causing me to want to eat a pint of ice cream versus going for a walk was a huge shift. Working with Sho helped me connect my reactions and feelings with what I’m doing with my food.”

That is habit change, not just deciding, “I won’t eat the ice cream.”
But pausing long enough to ask:
What am I feeling?
What triggered this?
What is this behavior giving me?
What do I need instead?

That kind of awareness does not usually happen overnight.
It takes learning. Then practice. Then repetition. Then real-life integration.

That is why I use this framework:
30 days to learn.
60 days to practice.
90 days to make it part of your life.
9–12 months to master.

This matters for individuals. And it matters for organizations.

Because employees do not change long-standing health patterns simply because they receive wellness information.

They need support understanding the behaviors, stress patterns, food habits, triggers, and lifestyle factors influencing their choices.

That is where employee wellbeing outcomes and wellness program ROI connect.

When people understand the pattern beneath the behavior, they have more room to choose something different.

Sometimes the smallest shifts create the biggest momentum. Learn more in my latest blog: https://www.shorichek.com/formula-to-change-habits

🌿 When we support the body from the inside out, the results last.

The habit you want to change may be trying to tell you something.

Nighttime snacking may not only be about food.
It may be connected to:
Skipped meals.
Not enough protein.
Fatigue.
Loneliness.
Stress.
Overstimulation.
Reward.
Finally having a quiet moment.
Needing a transition out of the day.

This is why awareness matters.

Information might say:
“Don’t eat after dinner.”

But awareness asks:
“What triggered the desire to snack?”

That question changes the conversation.

The snack may not be the real problem.
The snack may be the signal.

That does not mean the habit is serving your long-term health.
But it may help you understand why it keeps showing up.

And once you understand what activates the behavior, you can begin creating a new way to meet the need.

Understanding creates awareness.
Awareness creates choice.
Choice creates sustainable change.

Ready To Crack Your Code? https://www.shorichek.com/use-this-to-change-habits

Before you change a habit, you need to understand it.
Most people start with the action:
Stop snacking.
Stop craving sugar.
Stop skipping meals.
Stop overworking.
Stop reacting.
Stop starting over every Monday.

But what if the behavior is not random?
What if it is connected to a trigger, a need, a stress response, or a subconscious pattern?

This is where awareness matters.
A trigger may be stress, fatigue, loneliness, boredom, overwhelm, or even a certain time of day.

The trigger is not the enemy.
It is the clue.

Once you begin to notice what activates the behavior, the pattern starts to make more sense. And when the pattern makes more sense, you can begin supporting yourself differently.

This week’s blog is about how to become aware of what you actually want to change.
https://www.shorichek.com/use-this-to-change-habits

Noticing is the beginning of change.

Before you try to change a habit, pause long enough to understand what triggers it.

This is especially important with food, stress, sleep, overworking, emotional eating, or all-or-nothing patterns.

Instead of starting with:
“Why can’t I stop?”
Try asking:
“What is triggering this behavior?”

That question changes everything.
Because the habit may be giving you something.
Comfort.
Relief.
Reward.
Distraction.
A break.
A sense of control.
A way to avoid feeling something.
A way to get through the day.

The behavior may not be random.
It may be connected to a subconscious pattern that has been trained through repetition, stress, emotion, or reward.
That does not mean the habit is serving your long-term health.
But it may explain why it keeps showing up.
And once you understand the trigger, you can begin creating a new way to meet the need.

Understanding creates awareness.
Awareness creates choice.
Choice creates sustainable change.
https://www.shorichek.com/subconscious-key-behavior-change

Most people already know something they “should” be doing for their health.
Drink more water.
Eat more protein.
Go to bed earlier.
Move their body.
Stop eating when they are full.

So why doesn’t information always create change?
Because information usually speaks to the conscious mind.

But many habits are influenced by subconscious patterns trained through repetition, emotion, stress, reward, and familiarity.

This is where triggers matter.
A trigger is the moment, feeling, thought, situation, or body signal that activates the behavior.

Stress may trigger eating.
Fatigue may trigger scrolling.
Overwhelm may trigger shutting down.
Loneliness may trigger snacking.
Pressure may trigger all-or-nothing thinking.

The trigger is not the enemy.
It is the clue.

That is why I believe the subconscious is not a mystery.
It is a pattern.

And once we begin to identify what activates the pattern, we can begin to change our relationship with it.

This week’s blog begins our July theme: The Power of the Subconscious.

We are starting with a simple question:

What hidden pattern might be influencing this?

Check out recent blog: https://www.shorichek.com/subconscious-key-behavior-change
🌿 When we support the body from the inside out, the results last.

🌿 When people feel overwhelmed, they often try to solve everything at once.
That's usually when stress increases.

One practice I recommend is surprisingly simple.
Pause.
Take a deep cleansing breath.
Then ask yourself:
What's one small thing I can do right now to ease my stress?

Not tomorrow.
Not next week.
Right now.

Maybe it's drinking a glass of water.
Taking a short walk.
Stepping outside for fresh air.
Asking for help.
Or simply taking a few moments to reset.

Small actions may not solve everything.
But they often create enough momentum to move us forward.

One of my new favorite thoughts is this:
**Small consistent inputs, when they feel good, become addictive.**

🌿 In this week's blog, I explore burnout, capacity, stress, and why support often works better than pressure.

**Burnout Isn't a Personal Failure — It's a System Signal**
https://www.shorichek.com/functional-nutritionist-talks-about-burnout

Hi, if we haven’t met yet, I’m Shoshanna — or you can call me Sho.

Through Healthy Habits High Returns®, I support company health and wellness programs that help teams feel better, work better, and perform at a higher level.

Wellness isn’t a perk—it’s a performance strategy®

🔥 Many people think burnout means they're weak, lazy, or not trying hard enough.

What if burnout is actually a signal?

A signal that you've been carrying more than your current capacity can support.

Over the years, I've noticed several patterns that often contribute to burnout:

• Difficulty setting healthy boundaries

• Difficulty communicating when workload becomes unrealistic

• Believing the work has to be done faster than it actually does

• Poor sleep, chronic stress, and inconsistent nutrition

• Ignoring the body's signals for too long

Burnout is rarely caused by a lack of motivation.

More often, it's the result of carrying too much for too long.

🌿 In this week's blog, I explore why burnout is often a capacity issue and what we can do to support ourselves more effectively.

**Burnout Isn't a Personal Failure — It's a System Signal**
https://www.shorichek.com/functional-nutritionist-talks-about-burnout

Hi, if we haven’t met yet, I’m Shoshanna — or you can call me Sho.

Through Healthy Habits High Returns®, I support company health and wellness programs that help teams feel better, work better, and perform at a higher level.

Wellness isn’t a perk—it’s a performance strategy®

Your subconscious runs more of your life than you think.

The habits you repeat.
The people you choose.
The way you react to stress.
The stories you tell yourself.

Most people are trying to change their results without changing the programming behind them.

Change your subconscious patterns, and your life starts changing with them.

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🧠 Most people think the brain is running the show.

But your gut has a voice in the conversation too.

Researchers continue to learn more about the connection between the gut, mood, focus, cravings, and emotional wellbeing.

That's one reason I find the gut-brain connection so fascinating.

Have you ever wondered why your stomach feels upset when you're stressed?

Why you can't focus after certain meals?

Why your mood, energy, and cravings seem to change throughout the day?

Your gut and brain are communicating constantly.

And understanding that connection may help explain more than you realize.

🌿 This week's blog explores the gut-brain connection and how food may influence mood, focus, cravings, and emotional regulation.

The Gut-Brain Connection: How Food Influences Mood, Focus, and Emotional Regulation
Read the blog here: https://www.shorichek.com/functional-nutritionist-gut-brain-connection

Hi, if we haven’t met yet, I’m Shoshanna — or you can call me Sho.

Through Healthy Habits High Returns®, I support company health and wellness programs that help teams feel better, work better, and perform at a higher level.

Wellness isn’t a perk—it’s a performance strategy®