Are you trying to change a habit or implement a new behaviour this year?
Firstly, what is a habit?
A habit is a repeated action. Something that you do often and regularly, sometimes without knowing you are doing it.
Most of us have tried to change a behaviour or start a new routine without successfully integrating them into our lives.
I’ve gone “all in”, full motivation on a big change that I’m excited about – until the initial excitement wore off and I’d be back to where I started.
Whilst training with Precision Nutrition I learnt about the science of habit change and what works when it comes to modifying our behaviours. By including simple steps – you can change or create a habit and make it last.
These five steps can get your new habit started, create momentum, and build success, so you keep it up and establish a solid routine:
FOCUS ON ONE HABIT AT A TIME
The only way to form long-lasting habits is to apply the power of less. Focus on one habit at a time, one month at a time, so you can focus all your energy on creating that one habit.
Change occurs because of action. Unfortunately, we tend to get caught up in the planning, prepping, information gathering etc. and fail to action to move forward.
You need to create an actual action step to begin.
For example, I want to include more vegetables in my diet. The specific action would be to order a vegetable box each week or add x number of vegetables to your weekly shop.
Get specific with the action step you need to take.
MAKE IT EASY
Don’t decide to do something hard initially. For now, do something you know you can achieve every day.
When you set to change a habit, it can feel exciting to make the change and you might have a big plan for what you want to accomplish. For example, I’m going to cook ALL my meals and go to the gym 6 days a week, plus walk 10,000 steps. But then real life happens, and it becomes clear that there is no way you can sustain this plan for a long period.
Instead, make a smaller action step and one that sets yourself up for success.
If you create a simple, easy step you can take no matter what obstacles come your way you’ll build momentum and start making progress.
TRACK AND REWARD PROGRESS
When you have completed an action step consistently, acknowledge it. Celebrate the smallest wins and find a way to track your progress. It can be a simple tracking sheet, a calendar, notes on your phone or a notebook whatever works for you.
FIND SOCIAL SUPPORT
Having support from a friend, family member, or a group with the same interest affects your ability to keep going. Someone you can talk to about what you are working on, encourage each other and help navigate along the way.
Expect setbacks now and then, but just note them and move on. Get straight back to it with no guilt.
If you found this helpful and would like a tracker to get started or need support on the next steps please do get in touch.