In Think Big, Start Small, we looked at some of the thought process and techniques to help you develop new habits that stick. If you are looking for practical ways to start making small changes to your diet or exercise program, here are some ideas that might help inspire you to get started and keep going:
Realize that it can take months or years to establish a new habit, especially if it is an activity that is uncomfortable or boring. Come up with creative ways to convince yourself that establishing this new habit is fun and worth the potential discomfort. Turn it into a game and reward yourself with something small each time you successfully complete your new habit.
If you are a glutton for punishment or thrive on negative feedback, you might respond to discomfort as a consequence for missed workouts. Now, don’t go off and do something stupid, I don’t want you to hurt yourself! Maybe subjugate yourself to 2 minutes of a cold-water shower, eat an ultra-clean but extremely boring meal (unseasoned chicken breast, steamed broccoli, and white rice comes to mind), or punish yourself with extra-slow reps next time you workout. Get creative and try to do something that isn’t self-destructive but will remind you not to miss next time!
Another option is to find something you enjoy doing and pair it with your new habit. No, I’m not suggesting eating a bowl of chocolate ice cream while you do squats, but maybe you enjoy watching YouTube videos, so pick one or two that will last about the same amount of time as your workout and you can sweat while you watch.
Use a meal plan app to help you decide what you are going to eat for the next few days. I particularly like using Mealime. Even the free version of the app has everything I need to pick a variety of meals with recipes, and it even has a grocery list generator that is super helpful and time saving.
Schedule meals and workout time in your smart phone calendar with reminder alerts and stick to those times as consistently as possible.
If you eat out, make it your new habit to order the healthiest item on the menu every time.
Clean out your pantry and donate any foods that don’t fit into your eating plan.
Use a home delivery meal prep service so you have no excuses for eating unhealthy food.
Utilize online or subscription grocery ordering to free up more time and ensure you only buy items that fit into your meal plan.
Create a back-up plan if you miss a workout and make sure you do it before you go to sleep (maybe do 5-10 minutes of air squats and pushups to keep your momentum going).
Consistently track/log your progress. Remember, if you don’t write it down or track your workouts, you can’t compare your progress or consistency as time goes by. Sometimes, it only takes looking at how far you’ve come to give you the motivation to keep going.
If you are using an app like MyFitnessPal, input tomorrow’s meal plan before you go to bed tonight. That way, you can visualize the plan and make sure you have enough food variety and calories to hit your macros/micros goal. It will also make you aware if you need to add or subtract foods if your meal plan isn’t on target.
Find a cheerleader to help you stay consistent and who can also give you a good kick in the butt when needed. Get an accountability partner, join a fitness social media group, or hire a personal trainer or health coach.
Don’t quit! Imagine what the best version of yourself looks and feels like in 1, 5, 10, and 25 years from now and remind yourself every day that you are capable of becoming that person.
Leave a comment and let me know what tricks you use to get started and stay consistent as you strive to “Be Better”.
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