Habits, Not Willpower
I am a coach, not an educator (unless you have a question for me!). Most women I meet already KNOW what they need to do to feel better. You KNOW you’re supposed to drink enough water, move your body, eat your vegetables. There is no magic bullet, no solution that is going to drastically change your health and fitness “once and for all.” There is only small, incremental changes that you can make in pursuit of the goals that you already have.
That starts with changing your habits. There is truly no way to just grit your teeth and “get through” real, sustainable lifestyle change. The truth is, you are going to run out of that willpower. Do you ever feel like you’ve been so “good” all day, only to eat a pan full of brownies after 8:00 pm? Or maybe you regularly “control yourself” all week only to “go overboard” on the weekends?
No judgment. I have done ALL THESE THINGS. I’ve been the person saying that my “only problem” is late at night, or on weekends, on or holidays, or when I’m with friends, or when I’m alone… The fact is, you need a health and fitness plan that works for you in ALL of those situations. And that plan starts with changing your habits, not magically “improving” your willpower.
I don’t want you to feel like you’re hanging on to your nutrition and fitness habits with white knuckles, terrified that you’ll lose control and be back at square one. I want you to feel relaxed around food and your body, and to make mindful choices. That starts with your habits.
Really, there are two ways that we can change our habits: building good habits, and breaking bad ones. Today, I’m offering just ONE strategy to do each of these things.
Breaking Bad Habits
Think about it for ten minutes. No, really. Part of the reason something becomes a “habit” is that we do it on autopilot. We get home from work, and we’re sitting in front of the TV before we even really notice what we’ve done. Or we finish dinner, and we’re moving toward the ice cream in the freezer, and then suddenly we’ve eaten the whole pint without paying attention.
This week, I encourage you to simply try to RECOGNIZE when you are falling into those habits. If you want to stop sitting in front of the TV as soon as you walk through the door, set a timer for ten minutes. During that time, take a pause, and think about whether you really WANT to watch TV (or eat the ice cream, or skip the workout, or whatever you are trying to change). The key here is just to NOTICE how you’re feeling. You might still pick up the ice cream - that’s okay! Just take a second to notice what you are thinking in the moment that the craving strikes, and you will be able to gently interrupt the cycle that prompts these mindless habits.
Starting Good Ones
Create a ritual. This helps you to build a habit loop - a trigger that will remind you to continue with your new habit by connecting it to something else that you do. This can be a very simple routine. For instance, I light a candle every night before I begin my yoga and meditation. For me, lighting the candle is a signal that I am now moving into a more mindful period and I want to be present with myself.
This could be something like flossing after you brush your teeth, or doing ten jumping jacks after you make the bed. By building on to your current routines and creating your own ritual, you have a built-in trigger for your new habit, and it will be harder to forget or give it up.
Whether you are working to start or stop something new, please make sure to be KIND to yourself in the process. You can’t expect to change everything in one day - now we’re back to the idea that willpower is all we need to make serious change. Instead, take small steps, and show yourself some grace.
If you are still struggling to build a habit that works for you, connect with me and we can talk about other strategies that may fit your lifestyle and experience!
