Success in Starting a Healthy New Habit – Part 2

In the last post, we talked about SMART goals and setting yourself up for success in creating a new habit.  This article follows up with actionable suggestions.

The difference between a routine and a habit is that a habit is done without any thought.  Consider brushing your teeth. In The Power of Habit, Duhigg points out that marketers encouraged adding mint to toothpaste to create that habit, and how successful it was!  It adds nothing regarding dental health, it just makes you feel good afterwards.  Feeling good is what made each of us repeat the routine over and over until it became a habit. Success in marketing!

When you have to think about exercise or eating certain foods, it’s subject to lack of motivation on some days.  A habit is something you’ve repeated so many times – some people say 21 times, others say 80 – that you come to expect the reward that comes from it, like having fresh breath, or in other cases, sleeping better, having more energy, achieving better numbers (weight, BP, cholesterol, sugar), etc. 

Duhigg describes a keystone habit as one that affects unrelated behavior.  So, if you start exercising, even once a week, you might find that you make healthier food choices, become more productive at work, smoke fewer cigarettes, have fewer alcoholic drinks or increased patience.  You might say that exercise ‘spills over’.  

To form a habit, it helps to set up a specific eventual reward as something you really want – to be able to participate in a particular event, to prepare one new recipe a week, or to sleep at least 7 hours, for example.  And you must BELIEVE that you can do it.  So setting realistic goals is important, as is anticipating obstacles, as there are sure to be some. Acknowledge what is going to be difficult and have a game plan.  

Most importantly, the choice of what behavior to focus on is yours.  You’re most likely to achieve your goal when it’s you coming up with the goal and the routine – not your doctor, family, neighbor, etc. As Chödrön says in Fail, Fail Again, Fail Better, this is difficult, but it will take you in the direction that you want to go.  Facing the challenge will help you grow, versus staying as you are out of fear of going forward.

Stay present and lean in with curiosity when things don’t go well.  Consistency is key! If you haven’t prepared food, turn to your pantry or freezer for healthy canned soup, diced tomatoes, beans, and/or frozen veggies.  If it’s raining and you’re not going out, find a video to exercise indoors.  If you’re tired, just go out for a 5 minute walk.  If you’re scrolling because there’s not enough light to read a book at bedtime, purchase a clip-on night light to read by.  You’re aiming to create healthy habits that will persist.

Here are some other takeaways:

• Try to spend time with those who share your goals. A change in behavior or belief is easier in a group. Consider a meetup group.

• For situations that don’t support your goals, be comfortable with replies like ‘Sorry that doesn’t work for me’ or ‘Let me get back to you’.

• Adjust the environment – for a nutrition change, evaluate your fridge and pantry and gather recipes and ingredients; for activity, put out exercise clothes at night; for sleep, have a relaxing book and a comfortable setting.

• Write yourself encouraging notes with boxes to check (preferably on paper, rather than on your phone) and leave them in an obvious place.

• Make a schedule – when and where will you do this?  Energy for doing ‘optional’ things wanes later in the day. 

• Battle monotony – find new recipe websites (ok – I do too much of that!), ask friends for their favorite easy recipes, walk with friends, reward yourself with a new water bottle, exercise outfit, headphones or food prep appliance.  Make it something that is consistent with your goals. 

• Make healthy food the easy alternative – buy apples, bananas, grapes, precut veggies, frozen fruits and veggies, low sodium soups and marinades.  If others at home want the foods you’re limiting, store them out of sight.

• Leave the eating area when you’re done.  Brush your teeth or have something with cinnamon or mint at that time.  Avoid scrolling and snacking.

• Have a small snack before you exercise, to ensure adequate energy

• Listen to music or watch a video during exercise or meal prep.

• For groceries, consider using a shopping app or shopping list so you’re not tempted by junk food while strolling through the aisles.  Your new list can be saved to help you out the following week. Shop the perimeter of supermarkets, where the produce is displayed. 

• Consider whether some behaviors, like grazing or scrolling are done out of boredom.  Think of a healthier replacement like walking, dancing for a few minutes, or calling a friend.

• For motivation, choose an organization you don’t want to support.  If you don’t reach your goal, you need to donate to that cause.  If you reach your goal, you keep the money – win, win! 

• Associate reaching your daily goal with a good feeling …  like pride, joy, gratitude.

SO, think about a habit you’d like to start.  Make it easy, prepare your environment for it, account for potential obstacles, and GO FOR IT!  Do it your way.  Your future health will thank you for it. 

 “… if you tell people that they have what it takes to succeed, they’ll prove you right.”    Howard Schultz

If you’re looking for a way to get started with a new nutrition habit, try this free course with Full Plate Living  How to Get Motivated for Healthy Living and Weight Loss

REFERENCES:

Chödrön, Pema. Fail, Fail Again, Fail Better.  2015.

Clear, James. Atomic Habits. 2018.

Duhigg, Charles. The Power of Habit:  Why We Do What We Do in Life and Business. 2014.

Shapiro, Susan. Let routine be your road map through hard times. Washington Post, 12/17/24.