Create Sustainable Habits

Creating a healthy lifestyle that truly works for you means incorporating habits and action steps that not only allow you to reach your goals but also allow you to enjoy the journey at the same time. Developing a set of habits that you can always rely on means you have a system to fall back on no matter the situation. In order to create this lifestyle system of habits, it’s important to consider what you’re ready, willing, and able to do. That means focusing on the action steps that you truly can do vs what you think you “should” do.

What might that look like? Let’s say you know you can always drink enough water daily, you know you can get in a 30-minute walk five times weekly, and you rock your meal prep every Sunday without fail. Those are examples of daily habits that form a system because they fit into your schedule easily, you have the resources, and they’re enjoyable for you.

If you were building (or naming) your system of habits, what are the 3-4 habits that you do regularly that can help you not only get results but also feel and function your best?

Think About the Following When Forming Your System of Habits:

1. Start Small, Start Now. One Thing at a Time.

Small steps add up to big changes over time. It’s easy to get overwhelmed by the big picture and the magnitude of what you want to achieve. Instead, focus on the small, manageable steps you can take right now.

For example, if your goal is to run a marathon but you’ve never run before, start with a goal of running for just five minutes a day.

2. Focus on What You Know You CAN Do vs What You Think You SHOULD Do.

This mindset shift is crucial. It’s easy to get caught up in what you think you should be doing based on societal expectations or comparisons with others. However, true sustainable habits are built on actions you are confident you can perform consistently.

This approach leads to a positive cycle of achievement and motivation.

3. Highlight and Build on Your Strengths.

Everyone has different strengths. Maybe you’re great at organizing, and that helps you stay on top of meal prepping. Perhaps you’re naturally energetic, which makes daily exercise more feasible for you.

Identify and leverage your strengths to create a system of habits that feel natural and rewarding.

4. Habit Bundle - Pair a Habit That You Want to Do With One That You Already Do Regularly.

This technique, also known as “habit stacking,” is incredibly effective. By linking a new habit to an existing one, you create a trigger that reminds you to perform the new habit.

For example, brushing your teeth in the morning could be followed up with drinking 8 ounces of water to increase hydration.

The Power of Small Steps

Most of us want meteor-like results. We want quick, explosive, and noticeable change. That's rarely how sustainable change works, though. It's the impact of small steps, multiplied over time, that lead to big steps, which lead to leaps and bounds. A quote that comes to mind is one by James Clear, who wrote the book, Atomic Habits: “A habit that is not yet established cannot be improved.” It speaks to the importance of starting at the ground level and building slowly, consistently, and with intention.

Changing our health and fitness behaviors is relatively simple. That doesn't mean it's easy, but it can be a much simpler process than we make it out to be. Rather than focusing on the big picture, why not break it down into easy, manageable steps?

Activity Begets Momentum

When we take action, we feel motivated to take more action. Do something, however small, TODAY. Take a 15-minute walk. Drink one more glass of water. Meditate for one minute. Replace your afternoon snack of chips with crisp veggies.

The power isn't in the single action. It's the compound effect of small choices day after day, week after week that add up. Start small. Start now.

Practical Steps to Get Started

Identify Key Habits: Make a list of the habits you want to incorporate. Ensure they are specific and actionable, like “walk for 30 minutes after dinner” instead of “exercise more.”
Set Realistic Goals: Start with goals that are achievable. If you’re not a morning person, don’t set a goal to wake up at 5 AM to exercise. Find a time that works for you.
Track Your Progress: Use a journal, app, or calendar to keep track of your habits. Seeing your progress can be motivating and help you stay on track.
Be Patient and Kind to Yourself: Understand that building habits takes time. Don’t get discouraged by setbacks. Instead, view them as opportunities to learn and adjust your approach.
Seek Support: Share your goals with a friend or join a group with similar objectives. Having a support system can provide encouragement and accountability.

Thinking Ahead

Something that we see on a regular basis, especially when it comes to health and weight loss goals, is the need or want to change everything all at once. That often backfires though. Your brain loves the familiar so when starting new habits, it’s often. more beneficial to start with small, incremental steps.

By starting small and focusing on what you can do, you’ll build a solid foundation of sustainable habits that will help you reach your goals and maintain a healthy lifestyle. You can then continue to build your habits over time.

Remember, it’s the small, consistent actions that lead to significant, lasting change. Start small. Start now.

My Recommendation:

Choose one habit to work on for one or two weeks.
Decide if it’s a habit you want to continue using in your daily routine.
If yes, after that one-two week period, add an additional habit.
If no, then it’s time to table that for later or throw it away completely and choose a different habit.

Remember to have patience with yourself and a little grace along the way. Changing your habits means rewiring your brain and creating new neural pathways. That doesn’t happen overnight. It happens with practice and consistency over time. - Margot

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