#1: Start small
Smaller changes are way more sustainable for most people. While you may have big-change motivation when embracing a habit, that motivation is generally not going to last. Whereas when you make changes that are smaller than your motivation level, you are much more likely to stick with them when the motivation wanes. When you continue to carry on your new habit, it builds momentum for that habit – and that also compounds until your new habit is simply your usual routine.
For example, instead of saying you’re going to exercise for 2 hours every day, start exercising for 20 minutes a day (you can increase this as you go) or by working out every other day for an hour.
#2: Make it easy
Set yourself up for success with your new habit by prepping in advance. If you’re aiming to stop eating so many sweets, stock up on some healthier snacks. This way, when you want to grab a cookie, you’ll have other healthier options. If you want to start eating more balanced meals, spend a couple hours prepping your food for the week (like dicing veggies, prepping proteins, etc.) so that it’s easy to pop the food in your oven at the end of a long day.
#3: Be consistent
When it comes to new habits, this can be the hardest part although the most rewarding. It’s what you do consistently that moves the needle the most when it comes to your health, so establishing habits that you can be consistent with is key. Even if you can only muster the motivation to do a little of your new habit tomorrow, still do that little bit. The consistency is going to make this part of your usual routine.
#4: Habit stack
This is a gamechanger for many people. When you habit stack, you’re adding on a habit to a behavior you’re already doing. For example, whenever you brush your teeth at night, you follow it up with flossing or journaling. As you continue this habit stacked behavior, eventually you associate the new habit with your usual routine, and it becomes part of it.
#5: Change the food/thing, not the habit
Habit behavior itself is much harder to change than some of the components of a habit. A common example is if someone has been told they would benefit from a gluten-free diet, start by replacing any gluten-containing foods with gluten-free foods rather. If you eat a sandwich for lunch every day, swapping regular bread for gluten-free bread (ideally a clean one) is an easier change than stopping eating sandwiches altogether (you may also avoid hangry frustration).
Anytime you’re starting a new habit, it’s going to be uncomfortable at first. Acknowledge that and use these tips to help you gain momentum in sticking with it. Keep in mind what fueled your desire for the new habit for extra motivation.
Bottom line: you’re awesome for choosing to embrace a new healthy habit, so acknowledge yourself for taking that step!
This blog and website do not provide medical advice. It is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional medical advice, diagnosis or treatment and should not be relied on to make decisions about your health. Always check with your own healthcare provider before taking a new supplement and before making any significant diet, lifestyle, exercise or other changes. Never ignore professional medical advice in seeking treatment because of something you have read on this site. If you think you may have a medical emergency, immediately call your doctor or dial 911.