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Amazing Tips On Creating Healthy Habits

Are you looking for tips on how to create healthy habits? If so, this post is the perfect place to start. Everyone knows that having healthy habits is important, but many people find it difficult to do so. 

A healthy lifestyle is a wonderful thing to have. It makes you feel good, it’s easy on your wallet and the environment, and it helps keep you from getting sick. But how do we create healthy habits? What are some of the steps that can be taken to start living healthier lives?

It includes many helpful tips that will enable you to live a healthier lifestyle by creating better eating and exercise patterns. However, don’t forget that it takes time and effort to change your lifestyle–so be patient with yourself! 

Have you been trying unsuccessfully for months or years to make changes in your life but still feel stuck? 

Get ready because these tips will help get you unstuck from unhealthy routines and bring about positive changes for good. Read on below if you’re interested in learning more about this topic!

You’re here for a reason. So it’s time to take the first step on your healthy journey and create some habits that will stick with you through thick and thin.  Life is all about balance, but it can be hard to find this balance without some help.

Habits are hard to break, but they’re also hard to form. For example, we all know that sticking with a diet or exercise routine can be difficult when you’re constantly surrounded by unhealthy food and coworkers who don’t understand the importance of taking care of your body. 

But it doesn’t have to be this way! You can make small changes in your life that will lead you towards living healthier every day.

It’s easy to get caught up in the trap of thinking that you need to be perfect and do everything right away. But, this is a recipe for disaster and sets you up for failure. 

Instead, try taking it one step at a time and find what works best for your lifestyle — not only will it be easier on yourself but also on those around you who are trying to support your new habits.

Trying to create a healthful lifestyle can seem daunting. However, we’re all human, and nobody is perfect, so it’s natural to stumble from time to time. 

But there are many ways you can make small changes in your life that will have big benefits for the long term. This blog post will give you some great tips on how to get started with creating healthy habits!

There are many benefits to creating and maintaining these habits, including a healthier body and mind. This article will give you advice on creating these behaviours in your life and provide resources for more information on the subject. 

Let’s dive in! 

Be Sure to Set S.M.A.R.T. Goals

Setting SMART goals is a method that is used to help people define and implement intentions. 

SMART goals are often used in healthcare settings. Still, they are also used successfully in business and educational settings because they help to create increase a sense of ownership and personal importance when trying to make important changes.

A SMART goal is specific, measurable, attainable, relevant and time-bound. The SMART criteria help incorporate guidance and realistic direction in goal setting, which increases motivation and leads to better results in achieving lasting change.

Everyone wants to live a healthy, long life. Therefore, we often implement diet, exercise, and other lifestyle changes to achieve this goal. 

However, setbacks and stumbling blocks can cause us to get discouraged. As a result, many health and wellness goals are often abandoned before encouraging progress is made.

The first tip about reaching your goals is actually focused on setting your goals. Next, you want to make sure you set SMART goals to increase the likelihood of reaching them. SMART stands for:

  • Specific: Be specific about the health and wellness goals you want to reach. Make your goal clear rather than general. This will help you focus on the small steps needed to achieve the end goal.
  • Meaningful and Measurable: Think about why you want to achieve these health goals. What are ways in which you can measure your progress? Set measurements for your goals. Decide on certain actions and how much you want to achieve your goal on each day or week.
  • Attainable: What are specific steps you will take to achieve your goals? Always make your goals easy and attainable. If you make them too ambitious, you are more likely to fail and not stick with it – remember small achievable goals for success.
  • Realistic and Relevant: Be realistic about the goals you set. Setbacks often occur because our goals are unrealistic. Make sure you can carry out the steps needed to reach your goal. 

If you set an intention to train for a marathon when you work 12 hours a day, it will make it hard to keep up. Make sure your goal matches up with both your time commitments and also your ability.

  • Time-Bound: Give yourself a realistic amount of time to achieve your goals. Set good timeframes instead of general intentions. Putting a date on your goals give them accountability and focus.

Often, roadblocks on the path to wellness occur because our goals are unrealistic or vague. Using the SMART goal approach will help you identify small, specific goals that are attainable. 

This way, you’ll be able to track your progress and celebrate measurable milestones as you track your progress.

Changing Behavior With SMART Goals

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Even though people are often highly motivated to change certain health-related habits, the process of behaviour change remains challenging for most. 

For this reason, researchers have studied various methods to make health-related behaviour change more effective. 

The use of SMART goals remains one of the more consistently used and well-regarded methods to identify reasonable goals and specify characteristics that make goal achievement more likely.

Setting a SMART goal requires the goal setter to think about the factors involved in achieving their goal. 

Defining each of the five characteristics can help to define a pathway to reaching the goal. The more well-defined that pathway becomes, the easier it is to follow.

For example, the goal of simply wanting to lose weight or be healthier is too vague and does not incorporate the SMART criteria

But if you use the SMART criteria, a more clear objective might be aiming to walk for 30 minutes, five times per week, for a period of four weeks. 

It identifies clear, actionable steps and a scheduled end-point where non-judgmental evaluation can take place.

Tips for Success

You don’t have to wait for New Year’s Eve to set your SMART goals. There is no better time to start than today, but keep in mind that the method requires a bit of practice.

The following tips can help you better achieve success in reaching your goals:

  • Accept that sometimes things happen and making adjustments to a goal is part of the learning process. So don’t beat yourself up. Instead, evaluate your progress and your goals to see whether you missed a SMART criterion or step. Then, readjust your goals, and jump back in.
  • Don’t set yourself up for failure by taking on too much or setting an unattainable goal. For example, if you work an office job 65 hours a week, don’t set a goal of going to the gym seven days a week for 2 hours a day unless that is a feasible schedule for you.
  • Focus on process goals instead of just an outcome. Focussing on an outcome gives you a target, but it doesn’t address how you reach the goal.
  • For sustainable lifestyle changes, feel free to set long-term goals to keep the big picture in mind. First, however, break down the long-term goal into a series of smaller short-term goals to track progress and keep yourself motivated.
  • Remember that someone else’s goals are not your goals. Your goals have to be meaningful and attainable for you.
  • Please share it with others. It’s much more difficult to give up on your goals when others know about them.
  • Work on changing behaviours and habits.
  • Write your SMART goal down. This will allow you to go back to your goal to reference and review.

Proven Tips To Achieving Your Health And Wellness Goals

For the most part, you understand what a healthy diet consists of. But you may feel like sometimes it just doesn’t all come together. 

You want to take control of your health but are a little confused about why information varies so much online and how to execute a healthy eating plan that works for you.

Whether you’re looking to lose 10 pounds, reduce your stress or stop smoking, here’s how you can achieve health goals successfully.

1. Be realistic

The best intentions run amok when people attempt to make unrealistic lifestyle changes. They tend to wish for more than goals. 

One of my most important goals as a psychologist is to help people separate fantasy from reality. I want people to deal with reality. 

Take a hard look at your resolution in the light of day to ensure it is something you can achieve. Unattainable goals are left disappointed and lead to disappointment.

2. Establish step-wise objectives

Pursue your larger, overall goal in incremental steps. 

If your goal is to lose 50 pounds, start small. Instead of overhauling your entire diet, replace one guilty pleasure — such as cookies or ice cream — with something healthier that you enjoy, such as your favourite piece of fruit. 

I know exercise is good for mental health, but I never tell patients to start exercising 30 minutes a day, seven days a week. Instead, I tell them to start doing something three days a week, even just walking the dog around the block. 

Do what you can; you can always up the ante as you progress toward your overall goal.

3. Be persistent

Go easy on yourself. If you stray off course, don’t give up. Just because you succumbed to a bowl of ice cream on Saturday night does not mean you have to resume making ice cream a regular part of your diet. 

Consider your relapse a learning experience. Try to figure out why you fell back into a bad habit and what you can do to prevent it from happening again. Nobody’s perfect.

4. Reward success

When you reach a goal, do something you enjoy. For example, see a movie or buy a new outfit — whatever makes you feel good.

5. Seek support

Find others who share your goals and pursue them together. Like-minded individuals are easy to find this time of year — in exercise classes, support groups and smoking cessation programs.

6. Take one day at a time

Follow the practice of 12-step programs and stay in the present. “Forever” is a long time; thinking too far into the future can make chasing a goal seem like a marathon more than a fun run.

7. Focus on one behaviour at a time

People trying to exercise, lose weight and stop smoking all at the same time are destined for failure. Pick a “target” behaviour that is important to you and that you have wanted to change for a long time. Make one goal and go after it.

8. Keep a diary or journal

Writing things down helps you state your goals and track your progress. It’s an expression of your commitment and a good way to look back and see how far you have come, which can motivate you to continue.

5 Hacks for Effortless Healthy Habit building

Your life will get busy. 

There will be days when you don’t want to make your new habit. Or you want to backslide and go back to old habits. Actually, that will pretty much be every day, especially early on.

So please don’t leave it up to yourself!!!

Stop relying on yourself and start relying on outside forces. Here are the best tips you can use to get yourself actually to follow through with a habit:

1. Recruit Allies 

Find a friend or group of friends to build the habits with you. For example, a recent study showed that:

Among the weight loss patients recruited alone and given behavioural therapy, 24% maintained their weight loss in full from Months 4 to 10.

Among those recruited with friends and given therapy plus social support, 95% completed treatment, and 66% maintained their weight loss in full.

You do not have to go on this habit-building journey alone. Building a guild or recruiting a group of people to support you and help you make you better could be the difference in building habits!

When your friend is already at the gym waiting for you, you HAVE to go. If it was up to you, skipping out and watching Netflix has no negative consequences. Recruit friends and allies!

Remember, those first few weeks are the toughest, which means they’ll require the most effort to get started.

2. Cultivate Discipline With Accountability 

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When you can’t get yourself to follow through on a new healthy habit you’re desperately trying to build, make the pain of skipping the habit more severe than the satisfaction you get from skipping it.

Allow me to introduce some BRUTAL consequences:

  • Every time I skip ______________ this month, I will pay $50 to my wife/husband/friend who will donate my money to a cause I HATE.
  • Every time I decide not to _______________ this month, I have to run around my house naked.
  • Every time I do ____________ when I shouldn’t, I will let my three-year-old do my makeup before work.

Do any of these results sound like fun? If you can’t afford to pay your friend $50, if running naked around your house might get you arrested, and if you’ll get fired looking like a drunk clown thanks to your kid’s makeup skills…maybe you do what you know you need to do. 

The more painful it is to skip something, the more likely you’ll actually be to suck it up and do it.

3. Never Miss Two In A Row 

What happens if you miss a day? Who cares! One day won’t ruin you – but two days will because two become 30 in the blink of an eye.

As pointed out in a research summary: “Missing the occasional opportunity to perform the behaviour did not seriously impair the habit formation process: automaticity gains soon resumed after one missed performance.

4. Don’t Pick Habits You Hate 

“Steve, I know I should run, so I’m trying to build a running habit even though I hate running.” Stop.

Can you get the same results with a different habit, like rock climbing, hiking, or swing dancing? Pick a habit that isn’t miserable, and you’re more likely to follow through on it.

At the same time, we have tons of success stories of people who went from hating exercise to loving how it feels.

It’s because they made the habit part of a bigger picture: “I am working out because I am building a kickass body so I can start dating again!”

It’s because they had a BIG enough why to overcome their initial dislike of exercise until they learned to love how exercise made them feel.

5. Try Temptation Bundling 

Consider combining a habit you dislike with something you LOVE, and you’ll be more likely to build the habit.

If you hate cleaning your apartment, only allow yourself to listen to your favourite podcast when you are cleaning or doing the dishes.

Want to go to the gym more? Allow yourself an hour of watching Netflix, but ONLY while you’re on the elliptical.

This is called temptation bundling, and it can be a powerful change.

The Secret to Fulfilling Your Resolution (Do Less)

I’ll leave you with a final bit of advice: if you decide that you want to run a marathon or save the world or lose hundreds of pounds, you’re going to screw up unless you internalize the following information:

1. Do Way Less

Pick ONE habit, make it small, and make it binary. Something that at the end of every day you can say “yes I did it” or “no I didn’t.”

Habits that are nebulous, like “I am going to exercise more” or “I’m going to start eating better”, are more useless than a Soulcycle membership for Jabba the Hutt.

Here are great examples. Be specific. Be small. And track it:

  • Want to start exercising more? Awesome. For that first week, ONLY go for a walk for just 5 minutes every morning—literally 5 minutes.
  • Want to start cooking your healthy meals? Just aim for one meal per day or one meal per week. Whatever works for you and your schedule.
  • Want to stop drinking a 2 litre of Mountain Dew every day? Scale it back to 1.9 litres a day for a week. Then 1.8 for a week. Then 1.7…
  • Want to get out of debt and build the habit of frugality? Start by saving an extra five bucks a day or finding a way to earn five bucks a day.
  • Want to learn a new language? Speak your new language out loud for 10 minutes per day. That’s it!

Keep your goals SMALL and simple. The smaller and simpler they are, the more likely you are to keep them. And the habit itself pales in comparison to the momentum you build from actually creating a new habit.

I don’t care how many calories you burn in a 5-minute walk, just that you can prove to the new YOU that you can build the habit of walking, and only then can you up the difficulty.

2. Don’t Build All The Habits At The Same Time

If you’re new to building habits, or you have never stuck with anything long enough to make it automatic, it’s because you did too much. Habits are compound interest.

As you build a new habit, it bleeds over to other parts of your life and makes future habits easier to build, too – momentum!

As Mark Manson lays out in his guide on Habits: 

Willpower is like a muscle. It can be exercised and practised, and built up. But, it can also be forgotten, weakened and atrophied.

Just like going to the gym and building up strength and endurance, you can build up your discipline and willpower over a long period by setting and accomplishing a series of tasks consistently.”

You’ve probably tried the whole “build all the habits at once”, and it doesn’t work. So try building ONE habit for 30 days. 

And then pick a habit that stacks on top of that one and helps you build more and more progress and more and more momentum.

Start today: Pick Your Habit and Go

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I’ll leave you with a final quote from Duhigg’s The Power of Habit:

“If you believe you can change – if you make it a habit – the change becomes real. This is the real power of habit: the insight that your habits are what you chose them to be. 

Once that choice occurs – and becomes automatic – it’s not only real, it starts to seem inevitable, the thing…that bears us irresistibly toward our destiny, whatever the latter may be.”

You’ll need more brainpower initially until your default behaviour becomes the automatic habit-building you’re chasing.

With each day of you building your new habit, you’re overcoming any self-limiting belief, building momentum, and becoming a habit-building badass! And then those habits become automatic.

So today, I want you to look at just ONE habit you want to change:

  • Identify the cue that spurs it on – Is it the time of day? Boredom? Hunger? After work? Stress?
  • Identify the potential rewards – Happiness? Energy? Satisfaction?
  • Identify a new routine you’d like to establish that results in the same “reward” from the negative behaviour…but more productively and healthily.

And I know this journey is tough – it’s the reason I’ve been working with a coach myself for the past four years. 

Having somebody else to help me pick the right habits and focus, somebody to keep me accountable, and somebody to learn from has been HUGE!

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