How to create habits you can sustain.

Turning over a new leaf can feel exciting and frankly, needed at this time of year. But are we setting ourselves up for failure with a heavy expectation to become ‘healthier’ and ‘fitter’? Without a system or a plan in place, our intentions often fall by the wayside.

 

Perhaps a series of small, incremental changes will set you up for longer-term success. After all, health is not just for January.

 

There is a growing body of research into behaviour change and how to influence healthy changes in the long-term. In January, there can be a focus and pressure on setting and achieving a multitude of health and lifestyle goals, and yet most of these fail by February. By focusing instead on how to create and implement habits that you can sustain in the long-term, you are far more likely to succeed at your 2022 goals and intentions. Below we cover some top tips and guidance to help to you become the person you dream about being.

 

Make them enjoyable.

 

There’s no better way to do something every day, than to want to do it! Some people enjoy the post-spinning high, others can’t bare the thumping heartbeat, headache and increased cortisol levels. Some people don’t find Pilates fun but they may love a dance class. Likewise eating a boring green salad is not enjoyable, but adding a delicious home-made dressing, herbs, feta cheese, pulses and capers make it an enjoyable taste sensation. Mindset tweaks can be useful here, along with positive affirmations. For example if you repeat to yourself how much you enjoyed a dance class and focus on the positive aspects of the new habit, it will become even more enjoyable.

 

Build on what you already do.

 

This is known as habit stacking and has a formula to follow ‘After [CURRENT HABIT], I will [NEW HABIT]. The two most common cues are time and location. For example, ‘After getting on the bus, I will get off the bus 3 stops earlier to walk 10 mins to my destination.’ Or ‘Whilst I am brushing my teeth in the evening, I will do 20 squats’. We like to use this one when considering meal and recipe inspiration for clients. For example, ‘When I am making spaghetti bolognaise for my family, I will add in extra plant foods (grated carrot, extra onions, spinach, lentils and fresh tomatoes). Have a think about habits and routines that you already do and then build on top of them, to make them even better.

 

Small yet powerful changes.

 

The smallest of habits, repeated for many years, can become very powerful. The challenge is, these tiny habits don’t give overnight success, and it takes time for them to become meaningful. The key is patience and focusing on your motivation, to ensure that your focus does not wain. The compounding of multiple habits can reach powerful outcomes when patience is applied!

 

Focus on who you wish to become.

 

If you are struggling with the patience required, it may help to focus on the person you wish to become. Have a clear vision of this person (you), how they will feel, how their life will change, the opportunities they will create, the people around them. This is your overarching goal, and it will take time and consistency to get there. To reach this goal, you must have systems in place, these are like steppingstones. For example, a system to ensure you go to the gym first thing in the morning, is to leave your gym kit by your bed. Another example of a system would be to set daily alarms to remind you to drink water. Fail to prepare, prepare to fail!

 

Reward yourself.

 

Another element of making new habits work is by making them satisfying. How better to satisfy yourself than with a reward – just make sure your reward is a healthy one! We are sadly programme to think of chocolate and cakes as rewards. For example,  ‘I will enjoy a catch up with a friend after my yoga class’ or ‘I will have a wonderful relaxing bath on Sunday, after I have done my food shop and food-prep for the week.’

 

 

If you’d like to learn more about the art and science of behaviour change, we highly recommend this book: Anatomic Habits.

 

If you need support with your health goals and intentions, please drop Georgina an email on georgina@sorrelhealth.com, or book in for a free 30 minute consultation: book here.