Creating New Healthy Habits.
Ive just finished reading Atomic Habits by James Clear (finally) and its left me inspired to make a few changes to my daily routine. Here’s my notes for people having trouble shifting bad habits and making new routines. I hope it helps you too.
A study conducted in the UK examining how long it takes for adults to form a healthy habit found that (on average) it takes 66 days before habits become automatic. And there’s also a lot of research showing the easiest time to set this new habit is to do it in the morning and wake up a little earlier, eek. I wasn’t that keen on this as I’m not a morning person, but I was willing to give it a shot.
By establishing a simple routine, you set the tone for the day. You know it yourself一when you’re rushing about trying to juggle a million things before running (usually late) out the door. Rushed, overwhelmed, and already on the backfoot. (And it’s not even 9 am).
So how can you start creating (and maintaining) a healthy habit? Here are a few easy steps:
· Decide on a goal that you would like to achieve. Then realise that you just cant magically get this, you’ll have to set some actions if youre going to successfully achieve it.
· Choose a simple action that will get you towards your goal which you can do on a daily basis.
· Plan when and where you will do your chosen action. Be consistent, write it in your diary, pencil it into your phone or planner.
· If youre trying to break a bad habit, maybe substitute it with a healthier option or make the bad habit youre trying to kick much harder to do. ie make yourself do 10 burpees before you eat that chocolate bar during your 3pm energy crash.
· It will get easier with time, and within 10 weeks you should find you are doing it automatically without even having to think about it.
· And for people wanting to realistically start a new healthy habit: start small and build. Habits are hard to form and break. The simpler the habit (ie 30minute walk, every weekday morning), the easier it is to achieve.
Oher suggestions that may give you that little extra boost to achieving healthy habits:
Take your morning cuppa outside. The presence of nature is also known to reduce levels of stress hormones, increases the likelihood of exercising, and supports healthy dietary decisions,
Move your body. Making exercise a regular part of your morning routine ensures you are starting your day off with a big boost of energy. What we know about regular exercise is that it can improve a whole range of concerns. You can read up on this in my previous blogs.
Deep breathe when you get a moment. Take a moment to switch on the parasympathetic nervous system (our calming nervous system) by taking three big, deep belly breaths when you get a moment to yourself. Being a busy, working mum can be hard, but if you take these few moments throughout your day, ie in the shower, in the car on the way to work, it can really help you to be more in the moment. Stress hormones reck havoc on our new plans.
Fuel your body. If you don’t put good things in, you wont get good things out. Look after yourself and feed yourself good nourishing food so you have the energy and sustainability to fulfill this new habit.
Phone down by 8.30 pm to get a good sleep. sleep disturbances and deprivation are associated with an increased risk of hormonal imbalances, infertility, insulin resistance, obesity, diabetes, the list goes on. So do yourself a favor and get to bed early. Then seize the day with your new habit bright and early in the morning.