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In the realm of self-improvement and personal development, there's an undeniable allure to the idea of transformation. Whether it's achieving fitness goals, cultivating mental well-being, or embracing healthier habits, the journey toward a better lifestyle begins with the recognition that change is not just desirable but achievable. However, the true challenge lies in making these changes sustainable – in crafting habits that not only stick but become an integral part of your daily life.
Understanding the Power of Habits
Habits are the building blocks of our daily routines. From the moment we wake up to the time we go to bed, much of what we do is governed by habit. These automatic behaviors can either propel us forward or hold us back, depending on their nature and impact on our lives. Recognizing this, we can harness the power of habits to shape our lifestyles in meaningful ways.
The Science Behind Habit Formation
Research in psychology has provided valuable insights into how habits are formed and maintained. According to the habit loop model proposed by Charles Duhigg, habits consist of three components: cue, routine, and reward. Understanding this loop allows us to deconstruct existing habits and create new ones effectively.
Breaking the Bad Habit Loop
Most people who are embarking on a goal to get fitter or healthier will likely be trying to change old bad habits rather than eradicate those habits. The good news here is that changing an old habit has been scientifically proven to be easier to do than extinguishing that habit completely! Human brains are wired to adapt to change – it just takes some work. Since you have enough on your plate already, we have compiled a list of sure-fire ways that will help you create habits that stick.
Create Habits That Stick
It can be tough work sticking to a new habit, goal, or wellness regimen. Getting up at 6 am to fit in a jog or cutting out soda didn’t seem that hard when you thought about it but putting it into action is a different story. Oh boy. Is it too late to go back in time and talk yourself out of it? Yes; it is too late.
Americans are an optimistic bunch and each year 45% of us make resolutions but only 8% of us succeed in meeting our goals. But don’t let that put you off. We’re all in this together and I am here to help you create habits that stick so you can fulfill your goals!
1. **Start Small:** Rather than attempting drastic changes overnight, focus on making incremental adjustments to your routine. Begin with tiny habits that are easy to incorporate into your daily life.
2. **Set Clear Goals:** Define specific, measurable objectives that align with your desired lifestyle. Whether it's exercising for 30 minutes a day or eating more fruits and vegetables, clarity of purpose is key to staying on track.
3. **Create a Routine:** Consistency is crucial when it comes to habit formation. Establish a daily routine that includes designated times for practicing your new habits. Over time, these actions will become second nature.
4. **Stay Accountable:** Share your goals with friends, family, or a supportive community. Being held accountable can provide the motivation and encouragement needed to stay committed to your habits, especially when faced with challenges.
5. **Celebrate Progress:** Acknowledge and celebrate your achievements along the way. Every small step toward your goals is a victory worth recognizing, reinforcing the positive behavior you're striving to cultivate.
Embracing a Lifetime of Change
Transforming your lifestyle isn't just about achieving short-term results; it's about creating lasting change that enhances your overall well-being. By focusing on habit formation and prioritizing consistency, you can pave the way for a healthier, happier future.
Motivation Monday – If you have already strayed from your plan or if you stray in the future, you can always get back on track. Should you find yourself in this position, wait for the next Monday and start again. Mondays signal a fresh week which can translate into a fresh start for you and your resolution and research backs up the positive psychological effect Mondays have on people. Plus you can follow #MotivationMonday on Twitter or Instagram to find a virtual support group!
Make Sure You Have A Plan – After reading our last blog on SMART goal-setting, hopefully, you created your plan with goals. If you haven’t, you should do so pronto. People who have a plan in place to help them fulfill their resolution are more likely to be successful. Without a formal plan, a resolution is arbitrary and undefined. Take time to flesh out your plan. Give your plan life and make yourself review it regularly to make sure you are following it.
Bite Size Pieces – Feeling like you bit off more than you can chew? That’s ok. It’s not too late to revise how you approach the different elements of your plan. If you plan to work out for an hour every day, work your way up to it rather than just diving straight into it. You also don’t have to start every element of your plan on the same day. You may be more likely to achieve your end goal if you introduce parts of your plan incrementally rather than in one big burst.
Get The Hard Stuff Out Of The Way First – Remember when you were in school and your parents would make you do the homework you were least looking forward to first before you worked on the fun or easy stuff? They had a point. Humans have a limited amount of energy and willpower to spend each day so we need to carefully plan how we use it. If you keep putting off the harder parts of your plan, you may be setting yourself up for failure. Get into the habit of doing the hard stuff first and reward yourself by winding down with the less strenuous elements of your plan.
Journaling – Keeping a daily diary can be a very meditative process. Commit to writing an entry each day after you have completed your plan for that day and allow yourself time to reflect upon your accomplishments. You can also use the diary as a space to vent your struggles and detail how you cope. Should the same struggle come up again, you now have a resource to help you recover.
Make It Daily – Even if you don’t exercise each day or if you allow yourself a food cheat day, you should work some element of your goal into your daily routine. You know what they say – out of sight, out of mind. Keep your plan close to the forefront of your mind so it becomes an active part of your life and not something you simply intermittently partake in.
Talk To Yourself – It won’t make you crazy. There are lots of benefits to talking to yourself, especially if you combine it with a daily affirmation. Take time out of your day to check in with yourself and remind yourself out loud what it is you want to achieve. Maybe give yourself a pep talk each morning or catch up with yourself midway through your day. You are your own best motivator!
Have a Role Model(s) – We’re not saying to compare yourself to others but having a role model can help you keep your resolution plan on track. A role model could be someone you know who achieved something great or it could be a person you discovered online. People tend to become who they associate with or relate to so a positive role model who has already walked in your shoes can be the best encouragement when it comes to meeting your goals.
Feeling better about your health or fitness shouldn’t be a chore. If you ever need some extra support, please reach out to me and we can come up with a plan together!
In conclusion, the journey toward a transformed lifestyle begins with recognizing the power of habits and embracing deliberate change. By crafting habits that stick for a lifetime, you can unlock your full potential and create the life you envision. So, dare to dream, set your goals, and embark on this transformative journey – one habit at a time.
