Harness your Habits
We are but bundles of habits…
The more I work with clients and help coach them through their health and fitness journey, the more it becomes strikingly clear to me.
We are human beings wrapped in our unique habits that have been forged over the course of years. Some patterns serve us… some don’t.
Changing one’s eating patterns. Adopting a training routine. Drinking more water. On the surface these seem “simple” to implement.
But nothing could be further from the truth.
You see, when someone comes to me wanting a change, whether that be in body composition or a healthier lifestyle, the best intentions are always present.
That person genuinely wants change.
But the struggle is REAL.
Not because eating more vegetables is hard, or doing a squat is too challenging. Or drinking water is too difficult.
It’s just that the habits of doing so are not yet fully engrained. It’s an uphill climb with many obstacles to overcome.
And as a coach I can only do so much.
Because, neuroplasticity is stronger than any words of encouragement and motivation that I can offer.
Always.
Habits are good and necessary…
If we didn’t have habits in place, making every tiny decision in life would be a painstakingly long and arduous process.
We need habits or “autopilot” decisions so we can actually spend our mental bandwidth on things that matter. So, my breakfast choice, my morning “wash-up -get-ready routine”, my daily to-do’s NEED to be “no-brainer choices” so I can get through my day and spend my mental energy on things that require more thinking… like work!
The Flipside…
Thing is though, over the course of months, years and decades, my habits and yours have been forged. Our brains are wired to be efficient. And though this is great, the flipside is that if the habit no longer serves us, it’s that much harder to break.
Unlearning something is much more difficult than actually learning something new!
Repetition over time, engrain habits so much so that we don’t even give a second thought to certain behaviors or actions. Hence, the “efficiency” side of habit formation.
Here are some reasons why habits are so hard to break:
Neuroplasticity: these are neuropathways that are formed over time with repetition… our brain likes efficiency and ease!
Delayed Reward: especially in fitness, immediate gratification doesn’t really happen. Have a healthy meal or do a workout, you won’t “see” any immediate visible change to validate your said effort.
Comfort: we are comfort seekers and gravitate to what’s familiar to us. A new habit is strange, difficult and novel…the anti-thesis of how we’re wired!
Triggers: our environment plays a massive role here and triggers can set off our “habit loop”. Stress as a trigger can gravitate us to eat certain foods, for example… the case of the “stress-eater” conundrum.
Expectation Management: we can be lead to believe it’ll be “easy” to implement a new habit or behavior, but psychology tells us otherwise. It’s not just a case of willpower or discipline but rather cognitive, emotional, and behavior factors are at play…and they play hard!
But it’s not all bad news!
So, do we just give up because it’s a struggle? Of course, I’d argue NO.
Because if certain habits are harming you instead of helping you, you need to harness your ability to make a change.
And change CAN happen!
Here are some strategies to steer your habit changing course…
Know your trigger: This one is huge! Being aware of what “sets off” a certain unwanted behavior is the very first step of awareness. Is it a person? A certain time of day? A place? What’s your trigger?
Reduce or eliminate: If it’s a certain food choice that you’d like to change, is a gradual reduction a solution or cold turkey? No right or wrong answer here - just food for thought!
Seek help: Going solo on breaking a habit is not easy… by telling another person not only solidifies your decision but it also keeps you accountable to your said habit-change goal.
Expect slip-ups: Don’t beat yourself up when you screw up… cuz it’s gonna happen! Remember that your brain has been wired a certain way as a product of decades of repetition and though you’re trying to “re-wire” the framework, there will be mess-ups and slips for sure. Until the pavement on the new pathway has been formed. A heavy dose of time and patience is required.
Final Thoughts…
As we close off 2023, my hope is that you take an audit on your year and really assess what your habits are… the ones that serve you best, and the ones that don’t. We all have both!
If you want to change a certain behavior or dial in on a new habit you’d like to build, you don’t need a “January”.
You just need a decision, a plan and concrete steps to help you forge a new path.
Easy?
Nope!
Doable? Yes, of course!
Need some support? I’m ready!
Coach Lisa 💪❤
