Success in meeting our goals in life whether that be our weight, our lean muscle mass, our retirement or writing a blog comes from a simple formula. Simple doesn’t always mean easy, execution and follow through can be tough. We are all human and we all fail from time to time, even the best of the best are not perfect so please keep that in mind while we look at this simple formula that helps people reach their goals.
Here it is: Establish good habits! That’s it. Allow me to expound on how good habits allow us to reach our goals and find success. Let’s break this down. I didn’t say bad habits or wrong habits or just habits. I said “good” habits. Often the thing that takes us away from where we want to be with our health or any other goal is an incongruent habit. This does not mean the habit is bad in moral or ethical way, although it could be. It simple means it is not aligned with what we want and in this context I would define a bad habit as any habit that doesn’t serve you and where you want to be. Staying up late binge watching the latest Netflix series to me is a bad habit because I value the quality and quantity of my sleep and how that quality sleep impacts my health. The nightly Netflix binge also takes me away from reading and learning, which is something else that I value and enjoy. This does not mean that I don’t watch any TV or that I haven’t binged a series until midnight –– see above about not being perfect –– however is not my habit, or my default.
Habits are just that, our default behavior that takes place when there is a trigger or a cue. It can be walking into a dark room and you turn on the light switch 99% of the time. That is habit. dark room, switch, you and voila the lights are turned on. It can be the routine you use before bed, the route to take home from work or the store. These all become default habits. Some are great, some not so great and others can be indifferent. To reach our goals with our health we need to set up good habits that serve our health goals.
Here are some areas that we can improve our habits that will pay off over time. After all, a habit is doing something consistently over time, which is also the definition I use for compliance.
Consider your habits around the following things and ask if they are truly serving you, if not ask how can you improve them in small ways.
How you eat your meals
When you eat your meals
Do you have a snack – if so why and what
Moving frequently during the day
Going for a walk after dinner
Going for a walk in the morning
Meditation and mindfulness
Spending time with friends and family
The list can go on an on. The key point is to be intentional about the things you do and to build a good habits around them. The good habits will become the default and it will require less thinking and will power. The good habit becomes automatic like turning on the light switch and the benefits compound over time. Just remember bad habits compound over time as well. So take some time and evaluate some habits you may want to add, to change or to remove from your life and apply intention + consistency + time and you will get where you want to go.
Habits take time to develop and it’s okay to start small, it’s okay to tinker with them until they work for you. And always enjoy the journey along the way and give yourself the permission and self love to know that you are not perfect and that progress is better than regression and stagnation.
Nathan Marsala | PHC
Bison Health Coaching