Building new habits can be challenging, especially in January during the New Year’s Resolutions craze, but there are some strategies that can help:
- Start Small: Rather than trying to make a big change all at once, start with a small, manageable habit that you can easily incorporate into your daily routine. Once you’ve established this habit, you can gradually build on it over time.
- Set Clear Goals: Clearly define what you want to achieve with your new habit, and make sure your goals are specific, measurable, and achievable. This will help keep you motivated and focused. Plus, make your goal more about the process or actions you will take for the desired result, rather than the result itself, (i.e. My goal is to go to the gym for 45 min 5x per week INSTEAD of My goal is to lose 20 pounds)
- Make it Easy: Try to make your new habit as easy and convenient as possible. For example, if you want to start exercising in the morning, lay out your workout clothes the night before and have your equipment ready to go. The key is to set yourself up for success and the most likelihood that you’ll perform the habit with limited distractions.
- Create a Trigger: A trigger is something that signals your brain to initiate your new habit. This could be something as simple as setting an alarm or using a specific reminder app on your phone. OR pleasure stacking. Pairing the desired health behavior (i.e. cardio) and with a desired behavior (i.e. watching tik tok).
- Track Your Progress: Keep track of your progress to help motivate you and hold yourself accountable. This could be as simple as using a habit tracker app or journaling your progress. AND don’t forget the scale is not the only way to track weight loss or progress in the gym this New Year. Be sure to track girth measurements, clothing size, weights lifted, fitness milestones in the gym etc. Those show more actual progress than the scale!!
- Be Patient and Persistent: Building new habits takes time and effort, so be patient and persistent. Don’t get discouraged if you have setbacks, and focus on making small improvements over time. It won’t ever be perfect, so ditch the all or nothing mentality for
long-term habit building. Overall, building new habits requires effort and persistence, but by starting small, setting clear goals, making it easier to accomplish and tracking progress, you can increase your chances of success.
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