Little Gems
- It is better to do a little every day than a lot once in a while
- Progress doesn’t require perfection, it requires persistence
- Once you have established a habit, do all you can to maintain momentum
- It’s the small things you do every day that add up to big results
Let's Kick Things Off
Lasting success in your health isn’t about short bursts of action – it’s about building small, consistent habits. Repeated over time, these daily actions become the foundation of long-term success. So, how do you create habits that stick? Let's explore some strategies to help point you in the right direction.
Start Small
Begin with manageable changes that aren’t overwhelming. If your goal is health or fitness related and you have no prior experience, start with a 10 minute walk each day for a week instead of jumping into a 90 minute session right away. This approach will help your body recover faster, allow you to see progress as you complete more walks and keep you motivated to stick with it. By easing into it, you can avoid overloading your body, which can lead to undesirable soreness making you less likely to continue. Shorter consistent efforts will help build momentum and make it easier to sustain your new habit. It is better to do a little every day than a lot once in a while.
Stack Habits
Even though humans are creatures of habit, it can be challenging to create new ones. Try linking new habits to existing ones for a shortcut to success. For example, if you want to start reading books but can’t seem to make the time, do it while having your morning coffee. Stacking habits makes it easier to incorporate small changes without having to disrupt your current routine.
Make It Enjoyable
Choose activities you genuinely enjoy. Whether it’s dancing, hiking, physical interactions, rock climbing, swimming in an ocean rock pool, training on your own or with groups of people, discover the things that make you tick while contributing to your health goals. The more you enjoy your habits, the more likely you are to stick with them.
Track Progress
Tracking your progress helps keep you motivated and accountable. Use a checklist, journal, coach or app to record your daily actions. Seeing your progress in data and physically can reinforce your commitment and consistency.
Be Patient
New habits take time to form, and old habits take time to break. Don’t get discouraged if you find yourself reverting to old habits from time to time. Progress doesn’t require perfection, it requires persistence. If you miss a meal, a workout or a small goal, simply get back on track right away. Don’t bathe in self pity and drag it out for a week, just pick yourself up and make your next decision count.
Seek Support
Share your goals with friends, family or a community. A support system can offer value like encouragement and accountability, or simply make the journey more enjoyable. You may also discover that not everyone wants you to succeed or is invested in your goals, so create boundaries and keep these people at a distance until your mental fortitude is stronger, or you can just keep them afar indefinitely.
Remember Your Why
Make your “why” clear and known from the beginning. Keep your “why” at the forefront of your actions daily. Your “why” will keep you on track and intentional when the initial excitement fades.
Use Momentum
Once you have established a habit, do all you can to maintain momentum. Even if you go on a holiday or get sick, keeping some sort of a similar routine will pay off. It only takes a third of the effort to maintain the progress you made, but once you stop, it takes a whole lot of effort to get that ball rolling again.
The Wrap Up
Creating healthy habits is the foundation of long term success. By starting small, staying consistent, and enjoying the process, you can create lasting changes that lead to the success and well-being you crave. Remember, it’s the small things you do every day that add up to big results.
Yours in good health,
Nick
