The Power of Habits

I talk about how to create change a lot in sessions. How do I make the life I want to live, and how do I even know what that life really is? 

Luckily, a lot of research shows how our behaviours, thoughts, and beliefs can influence and make possible changes that help us lead to the life we want.

There has been a lot of conversation around James Clear's book "Atomic Habits" that parallels the conversations I have been having with clients for years. The big discussion that I have with clients is that change will not happen all at once; it takes time, preparation, and dedication to slowly shift our unwanted habits into wanted habits. 

So, let's use Clear's terms because I think they make sense. 

Habit Stacking

When I think of habit stacking, I think of the idea that we will change one step at a time. We often think of change in big chunks, but we must break it down to make lasting changes. This idea involves integrating a new habit into an existing routine, making it easier to adopt and sustain. In the dominoes analogy, the first piece initiates a sequence of events, much like how small habits trigger a chain reaction.

One example I give is starting a nighttime routine. We might want to have a bedtime of 10 pm, brush our teeth, do a nightly face routine, actually put on pjs, and read for 15 minutes before lights out. Right now, our routine is to pass out on the couch after binging our comfort show and maybe rolling into bed at 4 am. To go right to our desired bedtime is too much. We want to start with something small and manageable, like getting upstairs before falling asleep on the couch; then we might add teeth brushing and then go from there. What is important to remember is to start small and don't add anything new until the habit you have added feels concrete. 

Identity-Based Habits

This concept is based on who I want to be or what lifestyle I want to live. These questions direct the types of habits I want to focus on making that will lead to the life I want to live. Aligning your habits with the person you aspire to be ensures a harmonious sequence of actions, where each domino fortifies your commitment to a healthier lifestyle.

This conversation is so personal to each of us and sometimes requires untangling from our "shoulds," one example of this is around exercise or nurition. Clients often tell me about all the fitness changes they will make to be "healthy," but they hate the type of exercise or the food they eat. These changes will not last because they do not align with who we want to be. If you don't like lifting weights or don't want to become a weight lifter, don't set your fitness goal to learn to bench press 300 lbs. It's probably not going to work; pick an exercise you think you might like. I promise it's better for everyone; you don't need to be a fitness buff. 

The Role of Environment

Consider if your environment is either propelling you toward success or hindering your progress. Creating an environment that fosters healthy choices is akin to stabilizing your dominoes for a flawless sequence. 

Keep your running shoes visible, and ensure your workspace promotes well-being – make a habit of optimizing your surroundings.

Marginal Gains  

It doesn't have to be all or nothing. This belief is a big part of change, and if we believe we have to make all the changes at once, most likely, we will get overwhelmed and give up. Take our time and make the changes slowly; over time, we will start seeing the power of our perseverance. 

Rather than striving for drastic overhauls, focus on small adjustments such as adding vegetables to your meals or getting an additional 15 minutes of sleep each night. It doesn't have to be a lot to be effective. 

In conclusion, the power of habit is a transformative force in creating a healthier lifestyle. By embracing the principles of habit stacking, identity-based habits, environmental optimization, and marginal gains, you can embark on a wellness journey with sustainable and positive changes. Small habits, when compounded, lead to monumental results; this means we can build the life we want one small step at a time! 

If you want help making this happen. I'm here; reach out for free consultation, and we can see if working together is a good fit!

The content in this blog is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your doctor or a qualified healthcare provider before trying new healthcare protocols.