Seems super straight forward, right?
Does it seem a little overwhelming too?
Well, it doesn’t have to be!
You don't have to make all the changes, all at once!
Small changes will get you big results too!
How, you ask?
Using these types of proven strategies, you will reach your goals without extreme plans & programs!
Strategy #1: Habit stacking
What is it? Attaching a new, desired habit to an existing habit.
How does it work? Habit stacking helps during the habit formation stage by anchoring that new desire to something you do religiously, without fail, everyday AND will increase your chances of making it a habit that actually sticks. Here are just a few ideas of how you can make it work in your day:
After I turn my alarm off in the morning, I will drink 8 ounces of water.
After I get out of bed in the morning, I will immediately make the bed.
After I brush my teeth, I will do ten minutes of yoga.
After I start the coffee maker, I will meditate for five minutes.
After I eat dinner, I will read for ten minutes.
After I get into bed at night, I will journal for five minutes.
Try it out: Jot down a few ideas for habit stacking that might work for you! Then pick just one or two & see how it goes.
Strategy #2: Seven to Fourteen Day Challenges
What is it? Creating short term challenges for a desired habit.
How does it work? Creating these types of challenges doesn’t feel as overwhelming as a long term commitment can. But when you start to see the benefits of the habit coming into fruition, you tend to want to stick to it even longer!
For example, doing a 14 day protein challenge, you will start to feel more satiated with your meals and tend to snack less throughout the day. Or trying a 14 day bedtime challenge, where you get to bed 15-30 mins earlier than your normal bedtime, you’ll start to feel more rested & be more inclined to get those consistent workouts in.
Try it out: Choose a desired habit that you’d like to work on & create your own 7-14 day challenge.
Strategy #3: Accountability Partner
What is it? Enlisting a buddy or partner with the same desired or established goal.
How does it work? This is not a new strategy & it is probably one of the most fun ways to stick to a new habit. You’ll be more inclined to go on that 6am walk if you know your friend is waiting for you. Chances are you’ll make better nutrition choices if you are inputting it into an app & sharing your food diary with a friend. Wearable devices and tracking apps also make this strategy easier than ever!
Try it out: Become "friends" with your accountability partner on your Apple Watch, Fitbit or My Fitness Pal and keep up with one another. You could also join a gym together & book the same classes. You might even sign up for a 5k & do your training together!
Strategy #4: Create action-oriented goals versus results-oriented goals.
What is it? Creating a specific plan with action items.
How does it work? Most people will start with their desired outcome: lose 20 lbs, run a marathon, discontinue high blood pressure medication. Those are all great goals, but don’t really define the action needed to make them happen. When we focus on action-oriented goals, we are more successful.
For example: Eating 3-4 servings of lean protein, having vegetables with every meal & consuming 64+ ozs of water/day are all great action-oriented goals that will ultimately lead to losing those unwanted 20 lbs.
Try it out: Pick one results-oriented goal and break it down into action items that are SMART (Specific, Measurable, Achievable, Relevant & Time-bound) Goals.
In summary, there are many more strategies out there & one is certain to resonate with you. Since we are all different, we must remember that what works for someone else, might not work for you. And it may take a little trial & error to find your fit. As a Health Coach, I help my clients find a strategy that not only works for them but that also fits their current season of life. We tweak as we go & talk though wins, losses and lessons. This helps us to keep moving forward versus going backwards or staying stuck.
Need help?
If you are looking for a strategy & need some guidance, I’d love to help you find what fits you best! And when it needs to be tweaked, I’ll be there to help you do that too!
Book a call with me to learn how my one-on-one health coaching can help you reach your goals once and for all. Nutrition, physical activity, mindset & accountability are my four pillars and I’d love to help you wrap strategies around each for true lifestyle change!
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