How to Create Healthy Habits
I like to set people up for success, not failure.
In my opinion, humans are meant to maintain good health through dietary & lifestyle habits. Supplements can help catalyze a move in the right direction, correct deficiencies, and help with recovery, but the long term plan is about the choices we make each day. Many people who come to see me do not know what they need to change to make themselves feel better. Others, however, have an understanding of what they need to do differently, but are having difficulties because they don't know where to start. One of my strengths as a practitioner is to help both types of people simplify their choices and focus on what they can accomplish.
Let’s be honest, many of the habits we have today have been established over several years and are not likely to change overnight. Or you may change them overnight, only to find yourself no longer continuing with them a few weeks later. Sound familiar? Trying to do too much at once can feel overwhelming, which causes people to stall their efforts -- or to bow out before even beginning.
So how can good habits be enacted successfully? Simply put, one at a time. In my practice I listen to my patients, consider their goals, and determine what the first change could be. Then, it is proposed to them and discussed, as ultimately it is up to them as this is a partnership of sorts - I’m not here to dictate but to guide and support.
Here are some examples of setting attainable goals:
You have a goal of working-out 5 days each week? Start with 2 days/week
You need to drink 10 cups of water each day and are currently only consuming 1-3? Make 3 cups each day a consistent habit. After 1 week increase to 4.
Staying up too late and then feeling groggy in the morning? Head to bed 15 minutes earlier, every 4-5 days.
Eating too much processed foods? Add 2 colours of fresh vegetables to every lunch, whatever your lunch may be.
Often when I make recommendations like these I visibly see the person’s body relax - their shoulders drop, they settle further into the chair, and sometimes they even get emotional. Receiving permission to not strive for a high bar right out of the gate is frequently a relief, especially for people who are already overwhelmed with other responsibilities in their life.
As for you, think about 1 habit you would like to incorporate into your life. Can you see it? When it comes to actually finding time for a new habit, here is a tip I learned from James Clear, from his New York Times best-selling book Atomic Habits. Tack a new habit on to an existing one; Eg. “After I pour my coffee I will meditate for 1 minute”, “Before my shower I will do 10 squats”, “Before I check social media I will drink 3 mouthfuls of water”.
Set yourself up for success. Start with 1 new habit at a time, don’t expect perfection, and when you’re feeling like a daily habit is too much of a commitment defer to Mr. Clear’s advice:
“Win the moment in front of you right now.”
