The desire to change a behaviour is something we can all relate to. But changing habits isn’t easy. In fact, it can be incredibly hard.
But it is necessary if we desire to be healthier and happier. This is something I coach my patients on every single day. I am not an expert on behaviour change, nor am I a master when it comes to all of my own habits. However, I want to share with you some tips that can help you get started. Start small and be consistent - Start with changing your behaviours a little bit. Aim to be 1% better every day and be consistent, don’t give up. You won’t SEE positive change at first but if you persist, the effects will compound and suddenly you will see massive change. Habit Stacking - If you want to start a brand new habit, stack or “sandwhich” it between habits you already do. For example, if you are trying to remember to take your supplements, put them in your bathroom and take them every day before brushing your teeth. If you want to meditate, do it after you fill your coffee cup but before you open your laptop for the day. Set a Reminder - I love using the “Reminders” app in my phone to set daily recurring reminders. They stick around on my home screen until I go into the app and check them off. It’s hard to “forget” to do habits that are staring you in the face every time you look at your phone. Prepare Your Environment for Success - This is an important one when it comes to making healthy food choices and exercising. For example, if you fill your fridge and freezer with healthy food choices, take time to prep food ahead of time and lay out your workout clothes the night before, you will more likely make the healthy choice to workout or eat better. This also goes for keeping junk food out of your environment. Make good habits easy - Inversely, make bad habits hard. If your goal is to exercise more, it’s not the best idea to join a gym that is 20 minutes across town. You are more likely to have success if the gym is on your way to work, within your neighbourhood or simply in your home. On the other hand, if you want to eat less junk food, don’t keep it in your house. It takes a lot more effort to go out to the store to buy something than reaching into your own cupboard. Make it Satisfying/Reframe Your Goals - We are more likely to repeat a behaviour when the experience is satisfying. And that satisfaction must be immediate. If your goal is to lose 20 lbs, it can be frustrating when you don’t see results quickly. This is because you are focusing on the end goal, not the immediate outcome. In order to stick with your habits, they must make you feel good right away. They must be satisfying if we expect to repeat them. Make the goals of better energy, a stronger body and better mood as part of your weight loss goal Once you start exercising and eating better, you will reap the benefits of improved energy levels and better mood sooner than any significant weight loss. And this will give you momentum to keep it up. Don’t Skip a Beat - Habits require repetition, not perfection. Stick with your habit consistently over time. If you fall off the wagon, don’t let it derail you. Get back to your habit and keep going. The more days or weeks you go missing your habit, the harder it is to get back on track. Don’t skip a beat! Find an Accountability Partner - If you make a commitment to a friend, family member, personal trainer or health professional, you are more likely to feel obligated and encouraged to continue your habit. It is motivating to have someone to be accountable to and cheering you on with your new habit and goals. Track Your Progress - This could involve a diet diary, workout tracker, or simply a tally on a calendar or in a notebook. When you see your habits on paper or track them in an app, you will be more likely to stick to them. Habit tracking builds a series of visual cues which remind you to act again. Research has shown those who track their habits are more successful in reaching their goals. And, tracking your behaviour can spark the desire to change it for the better. If you are interested in learning more about positive behaviour change, check out the book “Atomic Habits” by James Clear. Still not sure where to start? Book a consult and I can help you come up with a strategy.
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AuthorDr. Melissa Bingeman, ND is passionate about mental health, hormones and gut health. She has a virtual and in-person practice in Kitchener, Ontario. Newsletter Signup
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