3 Steps to Creating New Good Habits
Let’s talk about forming new habits, you know the “Good Habits”. We all have times in our lives where we intentionally want to change our behavior for the better and create new habits for ourselves. This could be getting in the habit of eating healthier and drinking more water. Or it could be moving more and taking the dog for a daily walk. Or maybe its even work related, or spiritual, or… There are so many areas in our lives that could be improved and made easier if we created new habits, right?!
About 2 1/2 years ago I had a visit with my Doctor, just for a check-up. I wasn’t feeling particularly sick, just not well. You know how that is, your just out of sync. Well at the end of that visit she let me know to get my proverbial “S&!#” together or I was looking at Diabetes. Talk about shocked! That was the cold water wake-up call that I needed. So, I set about researching what I needed (and could) to do to drop the weight and get well.
I am happy to say that almost 3 years later, my body has finally settled on its preferred weight after losing 67lbs. My blood pressure is very good now and all my blood tests come back great. I have learned so much about my body. What works for me and doesn’t. For instance, I no longer eat sugar of any kind. Yes, I do use Splenda when I bake and a sprinkle on my berries. I do not use any sugar or sugar substitute in my coffee anymore either which is very odd for me. Black with cream. My taste buds have changed too. I also have gone to low, low, low carb. AND, intermittent fasting. And it all works for me.
Starting and getting into the habit of doing something is often easier said than done. We seem to acquire bad habits without any effort, but getting into a “good” habit can be a little more challenging. I gave myself baby steps. I bought a Fitbit and tracked my steps. Starting low and working up over time because I knew I just wasn’t that exercise junkie girl anymore. And I don’t have a dog to walk. So, how DO you get going? Let’s take a look…
Let’s break it down into a three step process that makes it easy to follow until we’ve internalized the new behavior and made it a true habit – something we do automatically without having to think about, like brushing our teeth.
Step One: Decide What You Want To Do
The first step is to decide what you want that new habit to be. Be as specific as possible. Don’t just tell yourself you want to exercise more. Instead say something like “I will move my body and walk at least 2000 steps a day”. Deciding what your new habit will be and committing to when and how you’re going to do it, is half the battle. My first decision was to move my body by increasing my steps every week. I started with 2000 steps and moved up from there. My Fitbit that I bought really did help keep me motivated.
My second decision was to change my diet. I don’t do these decisions half-way. It’s all or nothing, because if I give myself wiggle room I will take it and fall back into old “Bad Habits”. I cleaned out all my food pantries and the fridge. Completely! I decided that I was going ZERO sugar and low, low carb! Sugar has never been my friend and now was the time to say – see ya! In future posts I will go into more detail regarding the foods I eat and my menus. But to start out I went really really simple for both me and my husband. High protein, lots of veggies and simple menus I could rotate without thinking about it. I also incorporated intermittent fasting. THAT was a huge game changer!!
Step Two: Remind Yourself To Get It Done
The next few days should be smooth sailing. You’re motivated and excited to get this done. Sticking to your new habit isn’t an issue. But a few days in you’ll notice that it’s easy to slip back into old habits.
Maybe it’s raining and you don’t really want to go out and get your steps in or that workout. Or maybe your day just gets away from you. Perhaps you forgot to plan ahead and grocery shop for the right foods, and you have nothing to eat that won’t set you back. This is when it’s important to have daily reminders. Set an alert on your phone or Alexa or add the new habit to your daily to-do list for a while. Stick notes up on your Fridge when you run low of that necessary food item. Stick notes of encouragement up on your mirror in the bathroom. You can do this! Studies have shown it takes 3 Weeks to create and maintain a habit. You CAN do it!
Step Three: Make It Part Of Your Routine Until It Becomes A Habit
Which brings us to the last step. It takes some time before a new behavior becomes a true habit. Until then, a routine will work to your best advantage. Even before the new behavior becomes automatic, a routine will help you get it done without having to spend a lot of willpower or relying on daily reminders.
For example; to stick with my new diet required me to plan my meals ahead. So, I use a planner on my phone called Plan to Eat, which is amazing for saving those low carb keto recipes (and modifying them how I like it) and planning my meals for the week. I only plan a week at a time and shop a week at a time – another Good Habit! Helps me take advantage of the sales at the grocery store and also food does not go to waste, it’s only me and the hubbie.
When it comes to exercise and those daily steps, if I haven’t had the opportunity to get my steps in, then I fit in a quick walk after dinner, and I have changed my snacks to healthy high-protein ones like nuts, high protein yogurt and berries or cottage cheese, hard boiled egg or half a protein bar that is low or no sugar.
So join the conversation below and let me know what YOU think:
- Are you starting New Habits this year? If so, what kind?
- Have you heard of low carb, no sugar eating? Does it interest you?
- What tips and tricks do you employ to keep you on track with your new habits?
Congratulations! Deciding to create new “Good Habits”, practice your new routine until it’s second nature and you’ll be well on your way to forming 3 New “Good Habits” this year!
Blessings on your health and wellness,
I'm married to an amazing man, we have 4 crazy kids, and 4 crazy cats.Pull up a seat, grab a glass of sweet tea and stay awhile!
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