As we move through the final days of 2020 and we start to reflect on the year we had I think it’s safe to say that no-one had the 2020 they were expecting (thanks COVID-19). Although it seems like there are some not so great days ahead of us in the very near future 2021 is starting to look up. Now the question becomes how do you set yourself up for your healthiest year in 2021? Here are some healthy habit building tips you can carry into the new year with you.
First of all, building new health and fitness habits is hard. Habits are behaviours that are ingrained in us. Habits are behaviours that we developed because they successfully solved a problem and they are often efficient at solving that problem. Habits are behaviours that become automatic which means we no longer have to think about executing them. No wonder habits are hard to change, we aren’t even fully thinking about doing them.
Tip 1: Start Small
When it comes to creating new habits most people decide that they are going to go from sedentary to 5 workouts a week, or from eating whatever they want to paleo or keto, or from busyness to 5 30 minute meditations sessions a week. Basically most people plan for an overhaul, most people plan that their lifestyle is going to turn into something completely different overnight…but this is NOT the way and here’s why. Remember when I told you that habits and behaviour are things that we don’t think about, things we do automatically. If you choose to take the overhaul approach you are trying to completely change your life, change these habits that are automatic and ingrained, these habits that you don’t even think about doing all at once. Sounds challenging right…that’s because it is! And yes, some people can do this for short periods of time…4 or 8 weeks, but are you looking to make change that lasts 8 weeks, or change that lasts the rest of your life? So what’s the answer….small, slow, sustainable change. And I know what you are about to say…”but Ashlee I want the change and I want it now.” I know…I get it. Humans like to have things the moment they decide they want them…and to be honest with you we are able to do this with so many things in our life that we expect it in all areas. If you would like a quick fix you can probably get it…even in the health and fitness industry. By prepare yourself for a roller coaster of emotions, a success and fall back train, a constant pursuit of the next best thing…because these things may work for a short time, but they are not life changing and they aren’t intended to be. You can’t change your life in 8 weeks…you just can’t. But you can start to make small changes to your life in 8 weeks and that’s where you need to start. Don’t jump into 5 workouts a week…try 1 workout a week. If that’s overwhelming for you…try laying out your workout clothes. The answer to small change will be different for every one…but it’s important to find something that works for you. Your small changes shouldn’t be overwhelming…they need to be something that you are confident you can achieve…start small and build over time for lasting change.
Tip 2: Have a plan (and a backup plan)
Having a plan is crucial to success when you are trying to change your habits. Having a backup plan is also crucial because let’s be real…life happens, and it doesn’t always happen the way we lay it out to. Planning your workouts or your meals ahead of time can be a great way to set yourself up for success. You can use a variety of meal planners, calendars, your phone or planners to set up your weeks. Knowing what your week looks like ahead of time will help you prepare to put your small habits into action. Find a planning option that works for you and try it out for a few weeks then tweak it as you need to. Having a backup plan in your pocket can help further your success even more. Planning an alternative day for your workouts or having a frozen meal prepped in the freezer can help save you on the days when you are struggling to stick to the plan, no matter what the reason. You may not always need your backup plan, but knowing the option is there can be helpful.
Tip 3: Accountability
Creating an accountability system can help you stick to your habits in a new way. Having to report this to someone else increases the chances that you will complete something. Try a coach or a friend who can work with you and check in each day (even if it’s only as simple as a text) to help keep you on track. Most people are more likely to complete the task if they know they have to report it to someone. You can also return the favour and be an accountability partner for your friends or family as well. Check in with each other frequently, send motivating messages and keep them on your mind and you can go places!
Tip 4: Allow yourself room to learn
Giving yourself space to learn and grow is crucial when you are working towards developing healthier habits. Everything you try is not going to work, or it may not be the right step at that moment in time. Allow yourself to reflect back on your weeks and if you find something isn’t working as well as you were hoping look at that experience as a learning opportunity instead of as a failure. So much of embarking on a health and fitness journey is learning ourselves, our habits and the things that work for us as well as the things that don’t work. Allowing yourself the space to learn these things about yourself early on in your health and fitness journey will keep you on track and help you adjust to the things that work for you.
Tip 5: Re-evaluate and modify
Once you’ve given yourself the space to grow now you can look at the things that you would like to change, adjust or modify. Remember that it’s important for you to fit these health and fitness habits into your lifestyle and although you may be looking for one thing, you may find that it doesn’t quite work for you in the way you need it to. There is nothing wrong with this but it may mean that you need to slightly adjust those habits you are looking to achieve, or present them into your life in a different way. There is no shame in modifying and adapting habits so don’t be afraid to do this as you feel you need to.
The New Year is a time for new changes and new habits (not that I think the New Year is the only time this can happen). Start with small changes that you can implement in your life and adjust as we need to. Heading into 2021, things are starting to look more positive but there’s still a possibility that things will get worse before they start getting better. If you are looking for some tips on building healthy habits into your lifestyle beginning in 2021 please check out my new 8 week At Home Workout Program beginning January 11 2021. We will be working through this program together over the 8 weeks, but the program will be available for purchase at any time. Reach out if you are interested in the program! This program is intended to be a starting point for you…not a quick fix for all your goals. It will teach you the basics to starting to live a healthy active life. Happy New Year all and stay safe!
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