Don’t wait for January!

It doesn’t matter how long ago you left school, for many September still signifies a time for a fresh start.  If you decided that the start of the new Autumn term was the point at which you were going to knuckle down and focus on your health and wellbeing you definitely won’t have been on your own.

You also won’t be on your own if it wasn’t long before the scent of pumpkin spiced lattes, the stress of making a last-minute Halloween costume or the thought of Christmas looming has sent you off track and all your good intentions have been put on the backburner until January.

Making changes in your life, however big or small, is dependent on building good habits and ditching those that no longer serve us.  Research tells us that 45% of our daily activity is a product of habit.  Knowing this means we can use the science of behaviours to nail the good stuff.  Whilst the fresh page that January brings can seem a tempting place to begin, putting off your goals until the New Year just gives you time to make excuses and delays the massive amount of progress you could make between now and then.

Improving your health and wellbeing requires sustainable change but it doesn't have to be that hard.  Here is my 5-step process for creating long lasting healthy habits and reaching your goals at any time of the year.

 Step 1 - Commit to action

Decision making is an exhausting process.  If you had to decide every day whether to hit the gym or eat a piece of fruit instead of a piece of cake this wouldn’t leave you with much head space for anything else.  So, you need a clear strategy for when and where you are going to act. 

Finding an ideal time and location to fit your new habit into your life will mean you are more likely to stick to it.  Consider when you are going to be most successful.  The more specific you can be the better.

Your ultimate goal might be to run a marathon, lose 3 stone or write a book.  These are all very commendable, but they are also super daunting.  Breaking these goals down to simple gateway habits like running for 30 mins twice a week, planning your meals weekly or writing 500 words a day increases your chances of success.  I know you might be super motivated right now but ask yourself if the all or nothing mindset has worked for you so far?  If it hasn’t; narrow your attention, start small and the rest will follow.

Step 2 - What is your why?

Motivation is what gets you started; habit is what keeps you going.  There is no bigger motivator than seeing progress, but where health and fitness goals are concerned it can take time for progress to show.  In the meantime, consider what is driving your commitment and how you will benefit from getting to your goal.

Step 3 - Find your cue 

Every habit is initiated by a cue.  Something that catches your attention, triggers you and prompts you to perform the action. 

Think about designing your environment to make these cues as obvious as possible.  This could be keeping a notebook and pen on your bedside table reminding you to journal every morning; a post it note on your water glass reminding you to take your daily vitamins; an app blocker on your phone to stop you scrolling until late in the evening or your walking shoes left by the door to prompt you to get those steps in.

Step 4 - Track

Think about how you can make tracking your progress as visual as possible.  You might want to use a simple tracker where you mark off the days you stick to your new habit so you can watch your streak build up.  Aim to never break the chain!

Step 5 - Celebrate

Closing the feedback loop on your habit with something that gives you pleasure, satisfaction or enjoyment is crucial for letting the brain know that your habit was worth it.  Make sure the reward is aligned with your goals though - no treating yourself to a chippy on the way home from a weigh in (we’ve all been there!).

Rewards will keep you on track at the beginning but when you start to see progress whether that be weight loss, more energy, improved sleep or reduced stress that will be all the reward you need.

These 5 steps will work for any habit you wish to develop, but remember one size doesn’t fit all.  Your goals aren’t the same as anybody else’s so don’t expect your progress to be either.  Create a strategy that works for you by being realistic and taking into account your schedule, your life and your commitments.   

 Often, we focus on the goal and rush to get there without getting the basics right or stopping to enjoy the process and reflecting on how far we have come.  I get it, when you want to achieve something, whether it’s losing weight, getting fit, or learning a language, you want it ASAP and with health goals it can sometimes feel as if we aren’t making much progress.  However, slowing down, building strong foundations and concentrating on getting 1% better every day will soon see you reaping the big rewards that small changes can make.