Changing your Habits for a Better Lifestyle and a Healthier Tomorrow
Posted: 7 May 2020
Habit is defined as a routine of behaviour that is repeated regularly and tends to occur subconsciously. With this being said I will begin with a quote “practice doesn’t make perfect; practice makes permanent”. Making healthier choices is a decision that flows through our head and is a constant battle within ourselves on a daily basis. To help promote positive change, I use the ’24-hour time bomb’ analogy with a number of my clients. Every human being has 24 hours of the day and which means you have TIME!! It depends on what you want to do with it!! At the end of the 24- hours, always ask yourself ‘Did I really put in the effort that’s going to take me one step closer to my goals?” If the answer is no, are you really working towards being the best version of yourself.
Studies by (Lally, Chipperfield, & Wardle, 2008) showed by implementing low cost interventions (meal routines, 10,000 steps a day, healthy snack options, stand up for 10min of every hour, watching food portions, what type of liquid etc.) participants were able to produce clinically significant weight loss, an average of 2kg at the end of 8 week intervention.
There is solid evidence to suggest that adapting and manipulating daily living habits can have effective change on habits in future. What are some tips then that I can do now to start my change?
- Set Goals (be specific as possible): This is by far something so simple yet not done by most. Setting goals helps you keep accountable and helps determine if you’ve achieved what you wanted.
- From each goal you set write 3 things you will do every day that’s going to help you reach closer towards your goal. These are your non negotiables. For example, if 10kg of weight loss in 3 months is your goal than your 3 things can simply be
- Consume at least 3 litres of water daily
- Walk 30min daily (non work related walking)
- Have vegetables with 2 of your meals daily
- Once your goals and strategies are defined, place them where you can see them every day. This may be on your fridge or on an entrance door so you can see it before you start your day. Life can get busy sometimes so you need to place it somewhere for a constant reminder.
Always remember it’s the small changes now that leads into bigger things in the future. Don’t be afraid to fail either! If you miss something for one day don’t beat yourself up too hard. START AGAIN TOMORROW! Usain Bolt doesn’t get 1 second faster overnight; Warren Buffet doesn’t get rich overnight; Jonathan Thurston didn’t become the best halfback overnight.. They had years of practice and learning through their failures. Remember “Practice doesn’t make perfect; practice makes permanent”. If you do it for long enough things will be completed subconsciously.