Good advice for creating Good habits
Do you have habits you would like to change? Do you struggle with making changes to your life? Have you ever said you were going to do something, only to fail? Listed below are a few tips from New York Times Bestselling book Atomic Habits, by James Clear:
Starting with a small change that is achievable is the best way to secure success. So often we create too lofty of a goal that, in reality, is too difficult to achieve. Often, we make broad, uncompromising promises to ourselves, such as: I will go to the gym 5 times a week, I will lose 20 pounds, I won’t have any soda ever again, or I am going to quit smoking. The list can go on and on. Think back, do you hear yourself saying some of these similar broad statements without a framework or guide to better ensure success?
Think about actions that you want to change. Make a list of each behavior, and ask yourself, “Is this a good habit, bad habit, or a neutral habit?” If it is good habit, write +. If it is a bad habit, write -. If it is a neutral habit write =. Assign no blame, no judgement. Just think about the action. The process of behavior change always starts with awareness.
Start with a change that is achievable and manageable. Examples could be: I will join a gym, I will take one exercise class per week, I will walk after diner one time a week, I will go to bed by 10:00 weekdays, I will turn my technology off by 9:00 pm, I will drink 1 cup of coffee. The possibilities are endless. Choose one. Decide on the action. Write down the change. Commit to the change for two weeks. Tell someone of the change you are going to make and express how you expect to feel once you meet the goal.
Creating a Habits Scorecard is an easy way to start to make small changes. Start with a 14-day scorecard. Keep your scorecard somewhere easily visible, so that it serves as a frequent reminder. Try to create a new ritual around the new habit. Make the new ritual enjoyable. Make completing the goal rewarding. Remember to not use food as a reward during a health improvement goal! Each day color in or mark the success on your scorecard when you meet your goal. Remember one day at a time. We are going for progress not perfection! No one is “perfect,” so don’t put that pressure on yourself. Be honest and kind to yourself while creating a new good habit. Try to never miss twice. When you forget or slip back to an old habit, forgive yourself, and then get back on track.
Ask for help if needed, or get an accountability partner. Trust that you can make the small changes to create new habits that can serve you for a lifetime! Once you achieve this small goal, add to it. Choose another small change that you can commit to fully. It can improve or add to your current goal, or be totally different. This is your journey! Follow the same process, in order to make small changes add up to a BIG victory! The more successful you feel achieving the small changes, the more confidence you will build to keep moving forward to making important changes to your life.
Know that the Fit Team is always here to offer support with your journey into healthy living. Don’t hesitate to ask!
To learn more, visit JamesClear.com.