The Power of Habits

Do you have healthy habits that promote your wellbeing? Do you consistently choose nutrient-dense foods, regular exercise, sound restorative sleep patterns, and encouraging social networks?


Most of us would like our lives to be full of healthy practices but we are challenged by well-established bad habits such as:

  • Eating out instead of preparing food at home
  • Lack of sleep
  • Choosing the couch in the evening over movement
  • Spending time with people who support and encourage negative behaviours

Team Up With You 2.0 As You Create New Habits And Banish The Old

The You 2.0 Wellness APP was designed specifically with the intention of helping you establish healthy habits. We know it’s challenging to make changes and so we tasked our team (including medical professionals) to create an APP that would guide you on the path to the formation of healthy, supportive, nourishing habits.

Sounds like something you would like to try?

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Create Lasting Positive Habits in 5 Steps

The science of habit formation is relatively young, but scientists were able to determine that the habit loop is a biochemical process formed over time. Habits are separate from our cognitive learning and outside of our direct control. All of this means habits:

  • Create action without ourawareness directing them
  • Are triggered by a cue (location, time, emotion, other people or prior action
  • Once triggered begin a routine with the expectation of the reinforcing reward

Feeling discouraged? The good news is that within this information are clues we need to create positive, long-lasting, healthy habits!

1. Know Your Motivation

Identify a goal that has a strong personal motivation for your journey. Some examples might be:

  • I want a slim figure, so I can buy clothing that suits my fashion style and personality
  • I want my body to be fit so I am confident wearing a bikini on an upcoming trip
  • I want to have the energy to enjoy actively playing outdoors with my children

When you have a goal in mind to work towards, you will be more likely to stay motivated when making changes to your lifestyle.

 

2. Choose a Measurable Goal

Armed with the knowledge that it takes 18-254 days to form the biochemical process in the brain that links motivation to the habit cue, set long term measurable goals such as:

  • I want to do 200 workouts this year
  • I want to record eating 200 healthy homecooked meals this year
  • I want to do 250 days of intermittent fasting this year
  • I want to do 1,000 push-ups and run/walk 10,000 minutes this year

These goals and their intuitive link to the motivation craving are useful guides for keeping you on course.

 

3. Plan For Challenging Days

By anticipating days when you will feel less motivated, you can create a plan that will be supportive rather than destructive. One simple strategy is to define what the bare minimum would look like. Define your bare minimum workout or bare minimum requirement for a healthy meal.

Examples of bare minimums:

  • Do 10 reps of any 3 exercises and 10 minutes of walking
  • Dance for 3 songs
  • Fill half your plate with veggies
  • Choose foods that are healthy

When you run into one of these challenging days, you can default to your bare minimum and you will restore a positive feeling because you are staying on track and are doing something to move yourself forward.

 

4. Set the Cue

Identify the regular cue that will instigate the habit loop to begin. Times of day are simple and consistentor example, drink water at 7:00 am when the alarm goes off, take a walk after lunch every day

Make the cue easy to recognize and something that repeats without requiring you to take any action. Research has found that self-control is like a muscle and has a finite capacity within a day. Therefore, it is best to situate your cues early in the day, so you haven’t exhausted your will power before you need to apply it to your healthy tasks.

Fitness and exercise habit formation is most successful if the cues are based on times such as upon waking, breakfast, lunch and right after the work day ends. For meals, planning ahead is the best way to reduce temptation and improve compliance.

 

5. Routine and Reward

To complete the formation of the habit loop, you must define the routine and reward. The reward will help cement the craving of your new habit. Of course, rewarding yourself by binging would be counterproductive, but rewarding yourself with a planned bare minimum day when you know it’s going to be a busy one might be just what you need.

One approach that may help you to feel a sense of accomplishment is to share photos of your meals orof yourself pre and post workout with others. This will create a sense of accomplishment that will reinforce your motivational craving and sharing it is the self-reward that will drive your habit creation!

 

Tap into the Power of an App Created to Help You Form New Habits

We all need support when we are making significant life changes. To find out more about You 2.0 Wellness App and how it can help you achieve this goal, call us today at 403-460-6961 or fill in our online contact form.

 


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