The change of season can help us to change our lifestyle for the better. Last weekend saw the official end of British summertime, and the early onset of dark nights as the clocks went back. A perfect time to install a new habit!
As we retreat into our homes, with the heating turned on we can find we have a window of opportunity to address those lifestyle changes we’ve been meaning to get around to but never had the time.
So now is a great time to pick up some new winning healthy habits.
Whatever the changes are that you want to make the power of planning keeps you on track in forming a new habit. Whether its weight loss you’re after, or cutting back on your alcohol intake, or quitting smoking or exercising more, having a strategy keeps you ahead of the game.
Take a snapshot…
Whatever your goal it’s always a good idea to get a clear picture of how you will look, feel and behave once you’ve achieved it. Otherwise how will you know when you have arrived? Like any journey, you need a destination in mind. This way your subconscious will know clearly what it is you want to change and achieve and so will be able to help you. Often people fail to achieve their goals because their minds were not been given new instructions to follow. Without this direction the mind has no alternative but to revert to its default reference, which is to consistently do what we’ve always done, commonly known as habit.
To do this find a quiet space and spend a few moments visualising (or getting a sense of if you find visualisation difficult) what your life would look like, how you would feel and behave once your goal has been reached. Make sure this image is in full colour, then imagine you are really there. Put yourself in the picture and notice what you see, hear and feel. Do this as often as you can and at least daily. This will reset your mind’s compass to the direction you want to take.
Staying one step ahead…
Prepare for your new habit in advance. If quitting smoking, set a quit date and clear the house, car and workplace from any smoking paraphernalia. So that you won’t be tempted or reminded of that old habit. If your goal is to lose weight, draw up a weekly meal plans and prepare meals in advance (freezing if necessary), This change will help you no end when you come in from a busy day at work. Cutting down on alcohol? Select days when you can indulge and put a limit on it. For example; 2 glasses of wine only on weekend nights. A good tip for exercising more is to organise your day in advance and schedule in your exercise time. Even if it means getting up a little earlier in the morning.
Have a ‘going out’ strategy…
To avoid temptation, it’s important to have a strategy particularly when going out. Before going out decide exactly how many calories/drinks you are going to allow yourself. If you are going to a restaurant have a look at the menu online in advance and choose what you are going to eat that has the least damage to your eating plan. If you are cutting down on your alcohol intake, space your drinks out by drinking soft drinks in between. I personally love tonic water, ice and lemon. Not only is it a refreshing drink, others don’t know you are minus the gin! Getting your gym gear or your walking or running shoes ready in advance will help you find it easier to get out the door and if you’re quitting smoking rehearse saying ‘no thank you, I’ve quit smoking’ to all those offers of a cigarette.
Maximise those mornings…
Whatever your goal get in the habit of ‘creating your day’. Do this by spending some time visualising how you want to behave and feel throughout the day, whatever challenges life throws at you. See yourself moving as you would like to be through the day. Notice how great you feel as you ‘see’ yourself overcoming those prompts from your mind to keep at that ‘old habit’. Keep focused on your goal and the how you will feel at the end of the day. Creating your day will help ‘programme’ your mind to take the steps you need to take to achieve your goal. This change can easily be done. I find doing this whilst having a shower is a great time but be prepared showering may take 5 minutes longer!
Nightly Review…
At the end of the day get in a new habit of spending a few moments reviewing how it went. Start by thinking about all the things that worked well for you. Remember to appreciate and congratulate yourself on your achievements, and don’t forget to include positive feedback from others. Next ask yourself ‘what could I have done differently?’ This allows you to consider different strategies and behaviour that could have brought about a better feeling or action. This is not about giving yourself a hard time if you slipped up but a chance to think about other possible things you could have done instead. See it as part of the process of change.
Finally, end with asking the question ‘what will I take forward into tomorrow?’ By consciously taking forward the things you learn from the day will help you to grow in confidence and remind you of what works well and what you could do differently. You could include this new awareness in creating your day the next morning.
Staying motivated…
Habits don’t change overnight. After all it has taken a while to get you where you are today, so be prepared for the long haul. Studies conducted by NASA with astronauts have shown that it takes between 23-31 days to install a new habit. So be patient. If you are consistent and focused on your goal – you will get there. With planning, preparation and purpose (you must have a reason why you want to change) you’ll notice after the first week or two, things will become easier. To keep motivated, visit the ‘visual snapshot’ mentioned earlier daily to remind you of how you want to look, feel and behave.
If you have a day when things have not gone to plan it doesn’t mean you’ve failed. Treat it as part of the learning process of the new habit and use that new information to take you forward the next day.
Embrace the change…
Reward yourself regularly with healthy treats: a home spa evening, a new fragrance, a new book, beauty treatment, healthy snack, etc. Focus on the benefits you are gaining in your new lifestyle. Maybe you feel more energised, clear headed etc. People will start to notice the change in you and give you positive feedback. Celebrate these during your journey to change… you deserve it!
Until the next time,
PS: Need help in dealing with a negative habit, or setting new habit or goals? Find out more about the service I offer by visiting www.jackiehillcounselling.com. Alternatively, give me a call on +44 07426088501. There are also some tools for change in my shop – I’d love to help!
