Everyday Mindfulness: How to Think Your Way to Chronic Health

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"The hefty price for accepting information uncritically is that we go through life unaware that what we’ve accepted as impossible may in fact be quite possible." - Ellen J. Langer, Counterclockwise: Mindful Health and the Power of Possibility

Ellen J. Langer was the first female professor to gain tenure in the Psychology Department at Harvard. Over 45 years, she has conducted some of the most influential studies in the field of mindfulness. When Ellen and I sat down this week, she shared what we all need to know about the power of our minds on our bodies and health.

Her landmark study, "Counterclockwise," was conducted in 1979. In it, she and her team explored the connection between mindfulness and aging. Their big question was: If for one week, we put a group of men's minds back in time, will their bodies follow?

They brought a group of men in their 70s and 80s to a retreat center in New Hampshire, retrofitted to resemble 1959, an entire 20 years earlier. Every detail was arranged to transport the men to that time period, from vintage Life magazines to black-and-white TVs playing '50s shows. The men were instructed to live as if it were 1959, discussing events of the time as though they were happening right then. The retreat was filled with props from that era, like radios and clothes. Ellen's team even removed or replaced mirrors with photos of the men from 20 years prior, helping them mentally channel their younger selves.

The results were astounding. After just one week in this "retro" environment, these men not only reported feeling younger, but their physical tests also showed significant improvements.

Now, here's where it gets interesting. After just one week, the men displayed incredible improvements in various physical and psychological aspects. Their grip strength increased, their vision and hearing improved, and they performed better on cognitive tests. They also became more flexible and agile. Finally, a set of independent reviewers who saw their "after" photos judged them to look younger.

Her work on the "Counterclockwise" study challenges conventional wisdom about aging by suggesting that many symptoms we associate with old age might not be inevitable but are instead influenced by our own beliefs and expectations about aging.

Ellen Langer went on to conduct numerous studies to understand the connection between mindfulness and health. More broadly, she continues to discover and prove that our mindset and beliefs can be more influential than we might have imagined. Her newest book, "The Mindful Body," compiles her life's work to reveal her theory of mind-body unity through her 45 years of research.

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What to Try: 5 Mindfulness Techniques from Ellen Langer

Here are some techniques from Langer that you can incorporate into your daily life:

1. "Be present in the moment" - Instead of going through life on autopilot, remind yourself to stay present and aware of what's happening in each moment.
2. "Challenge your assumptions" - We all tend to make quick judgments based on our preconceived notions. But here's the thing: Langer suggests questioning those assumptions. They might be keeping you stuck in old patterns.
3. "Notice the novelty" - Mindfulness is all about being open and curious, even in the most ordinary situations. Take a minute to really observe the little details around you, despite how familiar they might seem.
4. "Release the labels" - We're all guilty of labeling ourselves and others. Langer encourages us to let go of those labels that limit our growth. Instead, see yourself as an ever-evolving being.
5. "Embrace the unknown" - Uncertainty causes fear for many of us. But reframing it by getting curious about what's possible allows us to approach life and work in a new way.

By incorporating even one of these techniques into your daily routine, you'll cultivate a deeper sense of mindfulness, pulling yourself out of autopilot and refreshing experiences that can sometimes feel ordinary.

A Quote to Remember: Make Sense of Mindfulness

"Mindfulness is simply being aware of what is happening right now without wishing it were different; enjoying the pleasant without holding on when it changes (which it will); being with the unpleasant without fearing it will always be this way (which it won't)." -Ellen J. Langer

Ellen Langer's groundbreaking research and teachings have brought mindfulness into the mainstream conversation about health and well-being. Her studies have shown us just how much our thoughts and perceptions can improve our physical and mental health. And her techniques give practical ways that you can incorporate this mindset into your everyday life.

Dig Deeper: Explore More of Ellen's Work

"Counterclockwise: Mindful Health and the Power of Possibility" (book) - Amazon, Goodreads

Study on "Mindful Eating: Current Directions in Obesity Research" (journal article) - APA PsycNet

Uncertainty and the Power of Possibility at Harvard College (keynote) - Talks at Harvard College

Everyday Better is LinkedIn News’ weekly personal development podcast hosted by (me) Leah Smart. You’ll hear from some of the world's brightest minds and bravest hearts about how to live with more clarity and intention every day, in and out of work. Subscribe to the show's newsletter here. Make sure you're subscribed on Apple Podcasts, here. This week, I sat down with Harvard professor and “The Mother of Mindfulness,” Ellen Langer. With over 40 years of experience studying the mind-body connection, she’s sharing why it’s pivotal to your health to create a regular mindfulness practice and how to do it.