Healthy Habits
Arguably, the most difficult part of starting a new routine is making it habitual. There are plenty of habits that we are dedicated to that we don’t even think about - breakfast/lunch/dinner, showers, going to work, doing laundry… but for some reason taking care of ourselves is the most difficult thing to prioritize. Some people say time is the problem, but I think part of it is prioritization, and the other big piece is stepping outside of our comfort zone. It’s not necessarily pleasant to wake up super early to exercise (unless you’re a morning person like I am), and it’s not always as riveting to sleep as it is to binge a show.
Unfortunately, as wellness goes, we are often in so deep that by the time it hurts bad enough to crawl out of the hole, we have a huge undertaking ahead of us.
What if we can learn how to build healthy habits in a sustainable way so that it’s not overwhelming to manage? I think there are certain things we can all do to help make lasting lifestyle change attainable and fun, and I’m here to share them with you!
To start, we should understand the way habit building works in our brains. A lot of times what springs us to action is this idea of cue—> craving—> response —> reward. This cycle typically begins with a desired reward, which sparks the cue. For instance, you’re seeking alertness - this is the reward that goes along with the cue of waking up and realizing you’re sleepy. The craving is that you want to feel alert. In that moment, your response may be to drink a cup of coffee, which provides the desired result of feeling alert. I would also argue that if you woke up sleepy, the cue could be to get 8 hours of sleep at night. But for this example, the coffee is an immediate fix to the problem.
Going forward you may build a daily habit that leads to alertness in your everyday. In terms of fitness, your cue may be that you realize you aren’t feeling great about yourself (this doesn’t need to be in terms of appearance, but feeling bloated, fatigued, etc.), the craving is to feel better about yourself, or have more self confidence, so as a result, your response is to get decent sleep, exercise at least 30 minutes per day, and prioritize vegetables in your diet. Once you have a feeling that incites action, you are ready to build a habit. It is extremely tough to build a new habit if you aren’t committed to the end result, and when it comes to fitness, those results usually take time.
Once you have an actionable goal, you are ready to start a system of reminder, routine, reward.
The best advice I have regarding goals is to start small. It’s easy to see something shiny and realize that we want it, but it’s something else altogether to make a systematic plan to get there. If you have a goal of losing 20 pounds, there are likely going to be 10 small goals along the way to get you there. Some goals are easy to achieve in a shorter timeline, but in the fitness world, goals can take weeks, months, or years to see to fruition. That’s why having smaller goals along the way will keep you motivated to stay consistent. The key to consistency is discipline, not motivation, but where we can include pick-me-ups and atta-boys, we will to keep the momentum up!
Checklist for Habit Building:
Set Specific Goals - these are things that can be measured, for instance, if you want to increase protein intake, log your intake so you’re able to see it in action. If you want to drink less coffee, or get more sleep, these are all things you can measure.
Create a Cue-Based Plan - If you feel a certain way, you’ll act a certain way. The idea that you’ll make it a priority when it hurts isn’t so far off. When something is making you uncomfortable, only you have the power to change it.
Make it Fun to Repeat - This isn’t always easy to do (cue Bulgarian split squats weekly for a year), so when it’s doable, do it! Even though exercise can be mundane, and the most progress will come from the repetition, throw some fun movements in there to keep it spicy and appealing.
Don’t be so Rigid - There are unavoidable instances that can derail progress… but if you anticipate the possibility, things don’t have to be backwards moving. For instance, if you have a sick kid at home and can’t make it to the gym, get your workout in at home (YouTube has a lot of resources, even when equipment is lacking). Or if you’re the sick one, maybe take the day off and plan to exercise on your normal rest day. Fluidity is the friend of progress.
Find Accountability - There are times when the people closest to us are most likely to steer us away from our goal. Most times, they don’t mean it, but their goals aren’t in line with ours. Be the person that shows up to the family dinner with your own food if that’s what it’s going to take (I’ve been there). Being clear with the people around you about your intentions will help minimize the stress of disappointing people, and yourself. Then find a buddy to go to the gym with that has similar goals, or befriend someone you see there. Chances are they will be your biggest cheerleader (or ask me, because I will be too!).
Lastly, do not implement more than one new habit at a time. Adding more than one can result in inability to adhere, which instead of amplifying work toward the goal, will decelerate your progress. As a general rule, implement a new habit and commit to it for 21 days. It takes about 21 days to build a habit. After that period, commit to it for another 90 days. At that point it’ll be second nature. The 21/90 rule is effective in creating lasting change in your life. If you want to implement more changes after the 3 week period, start with one at a time, and go at least 21 days, but up to 90 before starting anything new. If at any time you are struggling to prioritize goals or struggling to adhere, reach out to a professional who may have advice on how to help.
The sooner you figure out what works best for you, the better, because building habits is the key to consistency, and consistency is the key to results.