Making Habits Stick

I recently found out that I’ve been nominated for the Leadership in Health Award under the Think Well Category.  I am honoured and appreciative.  If you feel that I am deserving of this award, please vote here.  Scroll down and click on “Vote Now”.

http://www.orleanswellnessexpo.com/the-leadership-in-health-award/

Thank you so much,
Amanda

Now, on to this week’s blog:

Making Habits Stick

A patient of mine asked me how I get up so early (5am) to meditate and then go to the gym.  My response was that I created habits.  I performed what I wanted over and over again until it became ingrained into my body to do it.  

Was it hard initially?….of course!  Who actually enjoys waking up that early?  Not me at first.  Over time, I started to appreciate the quiet time while I was meditating and my drive to the gym when no other cars are out.  I started to take joy in getting my workout done early.  I stacked the positive things until my body was looking forward to getting up.

Here are some tips to help you create and stick to your habits.  Remember that it may be a challenge at first but it does get easier.  

1. Commit to trying your new habit for a specific amount of time. i.e. 21 days, 30 days.  If you tell yourself that you have to <insert habit> eat well, exercise, etc., forever and you aren’t currently doing it, your mind may not think it’s possible and you will give up before you start.  If you give your mind a time frame, it’s a goal that’s achievable.  
2. Start simple.  Try 1 habit at a time.  Don’t change everything about yourself at once.  It can get overwhelming and lead to more stress on your body.  If your goal is to run for 5km and you can’t run more than 1, then aim for 2km then increase once you achieve your small goal.
3. Have reminders.  Sometimes we forget that we are trying to change something.  For instance, I was avoiding chocolate for 30 days so I placed sticky notes on the chocolate in the house to remind me of my commitment.  I also told some friends that I was doing and they helped to encourage me.
4. Bring a friend.  It’s easier when you have someone else who’s going through the same thing you are at the same time.  You can help support each other.  Also talk to people who’ve already done what you want to accomplish and ask them for tips.
5. Celebrate when you are imperfect.  There may come a time when you give in or cave in.  If that happens, simply celebrate what you have done to this point and start over again.
6. Remove sources of temptation.  If it’s a junk food that you are avoiding, get it out of the house or have someone hide it from you.
7. Keep track of the benefits.  If you’re losing weight when you start working out, write it down.  If you have more energy, get more things done, etc, write them down.  Review your list when you feel like you’re about to fall off your habit and remind yourself how far you’ve come
8. Be aware of the consequences.  If your habit was to go to the gym, ask yourself, what would happen to my health 5 years from now if I don’t exercise?  What about 10 years from now?  
9. Have fun!  After the initial phase, you should start to see results and enjoy yourself.  Celebrate your achievements along the way with a nice dinner out, day at the spa, some sort of reward for having done what you said you would.​​

For more tips on creating habits and what’s keeping you stuck where you are, come to one of our advanced workshops.