Small, Manageable Changes
The hardest parts of living healthy (or at least healthier) are getting started and maintaining those changes. We’ve all seen it, and I have done it myself a few times. People jump into it head first, they’re good for like a week, at best a month, and then they have completely abandoned it. Why is it so hard to build healthy habits?
Because the mental reprogramming that it takes to change how you live your day to day life, takes . . . wait for it . . . time. It can take 10 weeks to form a habit (your new healthier lifestyle), and it can take anywhere from 18 to 254 days to break a habit (all the things you are doing that you want to change). So if you consider that you are simultaneously trying to build healthy habits and ditch your old ones, it is no wonder that most people throw in the towel around 30 days. Making small changes over time instead of a major overhaul is easier for your brain and body to handle.
It is about more than nutrition and exercise. I cannot stress this enough: doing things for enjoyment is good for your mental health. What are some things that you already enjoy, and how often do you take the time to do them? This is where you can think outside of the box on what you want your selfcare to be. Sing in the car, read a book that you enjoy, sit outside for a few minutes,… These things are good for your mental and emotional health and should not be overlooked.
Start by changing a few things throughout each week. I personally never did well with the attitude of doing (or not doing) something every day. Every time I have tried, I have failed. Now I look at my week as a whole and I make substitutions throughout. If you want to eat healthier but struggle to cook all the time, start by cooking a new recipe once or twice a week instead of feeling like you have to do it every meal. If you want to be more active, start by doing something active once or twice a week. This can be an effective way to replace habits that allow your body to adapt, which helps them to stick. As you feel the rewards of these changes and how they benefit your health, you naturally want to incorporate them more.
Look at your healthy activities as a percentage of your day, gradually increasing. I have always hated the idea of “cheat days” (usually a reference in dieting) because as soon as you do something “bad, it suddenly becomes a “cheat day” and the whole thing is gone. Instead, try to balance your day toward 80% positive and 20% “cheat”. My meditation practice began when I traded my doom scrolling for brief meditations before I started work most days. This is a lifestyle change that you need to be able to maintain, and that means letting yourself indulge in a healthier way.
Forgive yourself. It is normal to backslide a bit, but you can’t keep punishing yourself every time. Focus on the fact that you did it even for a short time instead of being down on yourself for “quitting”. You didn’t quit, you were taking a break – as long as you get back to. Get back to it, nice and slow just like you did at first.
Carry on.
