If asked, you could EASILY think of three basic things that you could be doing to improve your health.
You’d probably say something along the lines of; eat less crap, drink more water, exercise more, go to bed earlier… These lifestyle changes aren’t exactly drastic, sexy, or anything ground-breaking… BUT, they are ALL valid, impactful and foundational habits that would make a substantial improvement on our health and wellbeing, doing wonders for mental health, risk of injury, and risk of disease.
So why aren’t we doing them?
What we all need to recognise is that the problem isn’t always about knowing what to do, as we’ve just shown… many of us know what to do, at least enough to make a start. The problem lies with ACTUALLY doing these things. The solution therefore involves learning HOW we can make the habit stick.
How do we make habits stick? Understanding a little more about human psychology and behaviour can go a long way.
Number 1 – Stop relying on willpower.
Relying on only motivation as a driver for change sets you up for failure. Success doesn’t come from staying motivated all day every day (partly because that’s impossible), success comes from the work that’s put in when you’re NOT motivated.
Number 2 – Your habitat will determine your habits.
Your habitat is your environment – from the layout of your bedroom to the set-up of your kitchen, to the tidiness of your office space. The space around you shapes the way you live your life, and as humans, whilst we are a product of this environment, we are also unique in that we have so much control over what this environment can be. We can make changes to our environment that positively influence our habits, facilitating healthier and more productive behaviours. A simple example of this is, if your goal is to drink more water, keep a water bottle by your side. This makes it easy for you to remember to drink, since you always have water within arms reach.
Number 3 – Don’t do it alone.
One of the best tools available to you is accountability. If you commit to making a positive change, telling someone about it will increase the likelihood of you sticking with it. This may be a partner, a sibling, a group chat, a Facebook community – whatever works. Simply telling someone about it gives you a feeling of responsibility to complete your goal. Importantly, not only can they keep you accountable, but they can actually help you!
Number 4 – Start tiny.
When you’re committed to making a positive change to your health, but not sure what that change should be… choose one single change that is so small that it may even seem pointless. Also, choose a timeframe to complete this goal in which it’s impossible to fail. This small, single, slow transition is important. Setting up the change so that it’s impossible not to win, means that you WILL win. This builds self-efficacy (one’s belief in their ability to achieve self-set goals), which develops a mindset of confidence which stands you in better stead for your next challenge.
Number 5 – Set reminders.
Put the ‘remembering to do something’ out of your own hands – don’t rely on your brain to remember. You may be able to ask your accountability buddy to remind you, but this may not always be practical... so, don’t be afraid to set actual reminders on your phone… or even - “Alexa, remind me to drink water”!
Number 6 – Be patient, don’t give up.
If you’ve decided to make a new habit or achieve a certain goal, and you have given yourself a timeframe of three weeks to stick to it…. don’t get annoyed or upset when you aren’t reaping the benefits at the end of week 1! I can’t stress this enough – change takes time and commitment. Remember, when you see photos of people on Instagram doing incredible things, you don’t see the years of hard work put in to reach that level.
Number 7 – Recognise and reward.
Celebrate ALL of your successes, no matter how small. Even if it’s something as small as waking up half an hour earlier – vocally congratulate yourself, and don’t be afraid to actually give yourself a pat on the back. This vocalisation/physical action will give you a great feeling that builds that all-important self-efficacy. And then, when you get a few weeks/months in and you’ve still stuck to it…pop the champagne! (unless your habit was no alcohol…). And remember, achievement looks different to everyone - someone else might not think much of what you’ve worked for, but if it’s a big deal to you then take the time to celebrate it.
Here's an example… Earlier this year I wanted to take up running again. I know for a fact that over the years, running has been something that I enjoy whilst I’m doing it, but often manage to talk myself out of beforehand. Having spent time learning about the principles of behaviour change I decided to put them into practice…
I knew willpower wasn’t going to cut it (considering my track record) so I needed to make a plan. I put it in my calendar and set a reminder. I told my brother and said I was going to message him when I had done it. I know in the past I would often use my running kit, or lack thereof as an excuse not to go – SO I made sure that I had a clean kit ready for my first run. In fact, I went a step further and laid it ALL out (shoes, earphones, running belt!) on the floor by the door of my bedroom the night before – I had NO excuse not to put it on. I went for the run and gave myself a big pat on the back. 3 months later I’m on 3 runs a week at my best ever pace.
These tips really do work…
And, importantly, they don’t just apply to improving your health and achieving fitness goals – they work for any change you want to make. Maybe it’s a finance thing, you want to spend less money? Or maybe you want to reduce your environmental impact and want to be a little more sustainable. No matter the goal – applying these tips will help you achieve it.
Sustainable Health Rating: I give accountability 8/10
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