5 easy steps to build sustainable healthy habits
Building new habits is not easy. Actually we are creatures of habit, so all of a sudden changing the way we do one thing, and creating new routines for ourselves doesn’t always feel natural and easy. Forming new habits is also challenging from the nervous system perspective. Actually, life changes and new ways of doing things are a threat to our brain & nervous system, which leads to resistance and overwhelm. (Keeping things familiar and consistent feels safer for our physiology.)
That being said, not all habits serve a good purpose and there comes a time when we want to alter the way we do things in life, or perhaps adopt new healthier habits for the sake of our health and wellbeing. So, here are five easy steps for developing long-lasting healthy habits.
5 easy tips and tricks to keep in mind as you start building new habits:
KISS: Keep it simple and achievable. When getting into new habits and routines, it’s important to keep things simple. In today’s world, we are overloaded with information, and it seems that the more we do, the better. But actually, less is more. You know why? Because it’s about developing long-lasting health routines, not just something that lasts over the weekend or for the next three weeks. Therefore, find something that feels achievable for YOU.
Example: Instead of putting together a Jamie Oliver-inspired dinner that contains 101 ingredients, focus on cooking a healthy meal for yourself with just 3 to 4 ingredients. Make it achievable from the start without creating too much stress for yourself right from the get-go.
Start small and build from there. One of the biggest mistakes I see from clients is aiming too high and then giving up in the first week because they took too big of a bite. A goal that feels too large creates immense pressure, leading to overwhelm and, in most cases, giving up. Remember, it’s about building long-term health and wellness.
Example: Instead of saying, "I’m going to start going to the gym three times per week" or "I’m going to cook a healthy meal five nights per week," start with one day per week first. See how that feels, consider where you want to tweak things, adjust, refine, and keep building.
Tailor it to suit your life, not what you think “you should be doing.” Comparison and competition can be significant obstacles in creating healthy habits. Instead of analyzing what others are doing, stick to your lane and create habits that are tailored to your life, routine, and needs.
Example: Just because someone wants to get up at 5 a.m. to be productive and make the most of the day doesn’t mean it suits your rhythm or personality. Again, try it out, then refine and adjust until it feels good for you.
Reminder and consistency are key. It takes around 66 days to develop a new habit and make it stick—in other words, for that behavior to become automatic and part of your routine. So, be patient with yourself and don’t give up after just 5 days. Setting a reminder is essential for forming new habits; otherwise, we lose track and become too preoccupied with life.
Example: This could look like setting a reminder in your calendar to meditate every morning for 10 minutes or to do 20 push-ups every day at 10:30 a.m.
Last but not least, reward yourself! This is important because it highlights the positive outcomes or benefits of the activities you’re doing. The reward is crucial in building that new habit, as it helps reinforce the habit loop and makes it more likely that the habit formation will continue.
Example: Rewards can take different forms: a feel-good sensation after your workout, or noticing you get a better night’s sleep after going to the gym. It could also mean treating yourself to a delicious meal or your favorite snack after completing the activity. The reward may even come as recognition or praise from friends or people around you.
Motivation and willpower are key, but they are only part of the secret sauce. Let’s not forget that “willpower is a muscle that tires quickly.” The more we stay consistent with our actions, the more motivation we gain from the activity, allowing us to keep growing and moving forward.
Good luck & keep moving inwards, onwards and upwards :)
P.S. If you’re still unsure where to start or how to build new healthy habits, feel free to send me an email.