Have you ever felt like achieving a healthy lifestyle was too far out of reach? You hear about friends and colleagues getting a FitBit, going vegan, joining the latest hybrid spin class, or signing up for the next extreme fitness competition and:
You feel like a slacker
You have the best intentions, but with all your other obligations, these extras just seem impossible to fit in. You’ve tried doing new wellness rituals before but nothing lasts. Recent studies have shown that it takes over 2 months to form a new habit*. That’s a lot longer than the 21 days I was taught. Perhaps that’s why many of us torture ourselves when we don’t experience massive lifestyle or emotional improvements over a short period of time.
Stop beating yourself up
As I’ve watched people implement new health habits over the years, I’ve noticed some interesting patterns. I’ve watched as people dive into their new lifestyle with enthusiasm, while trying a handful of new rituals all at once. Waking up early to work out hard, drinking 4 more cups of water a day instead of coffee, ditching all forms of snacking, making a salad for lunch every day, and majorly restricting calories.
Does changing cold turkey work?
The first day, they feel amazing and are so proud of themselves for making such a huge change. By day two, they’re a little sore and a little hungry. Often by day three or four, they’re exhausted from the workouts, experiencing coffee withdrawal, and very hungry. By day five they’re depressed because they didn’t have the energy to work out and all they want to do is veg on the couch with a bag of chips and a soda. It was too much all at once. And this isn’t just a theory. I’ve been there done that – more than once!
If there is one bit of wisdom I’ve gained over the years about creating healthy habits, it’s this:
Focus on one thing at a time
This applies to so much more than wellness rituals. It is true of any new skill you’re working to acquire. Think about it. When you started a new job, perhaps in a new industry, there was something new to learn. Ok, more than a few things. The first few days in your new role, your head was spinning. And it didn’t even matter if you were in a leadership position in your last job, even in the same field. There were new names and lingo to remember, procedures to follow, timelines to meet, and let’s not forget the work culture do’s and don’ts. By the end of your first week, you were SO ready for the weekend. To sleep from mental exhaustion.
If your new boss was a good one, they understood. They told you it would come together in time. Instead of trying to figure it all out the first week, you gave yourself permission to be a beginner. So why are we so hard on ourselves when it comes to learning new things in our personal life? Let’s face it, most of us have eaten the same way for many years. We’ve had the same morning and evening routines for a long time. It’s to be expected that making a change is going to cause a little upheaval in our brain and body.
Just don’t let it stop you
Instead, look at the things you want to overhaul in your lifestyle and pick one thing to improve. And don’t even give yourself a timeline. I’ve seen some people trick themselves by making a change for one day. At the end of the day, they tell themselves they’re going to give it a shot again tomorrow. It’s their way to ease into a new habit without all the stress. It’s better than not even trying, right?
I believe many people think it’s impossible to create vibrant health for themselves because it seems like such a HUGE undertaking. It’s just too much. If you break it down and choose one healthy new habit to take for a spin, it is far less intimidating. And it may just give you the confidence and courage to try a second healthy habit, and a third. Anything is possible if you take one step forward at a time.
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Blessings,
Sheila
*How Long Does It Actually Take to Form a New Habit? (Backed by Science)
