Spring has arrived, a perfect time for diet, lifestyle changes, and setting new goals. Every year, millions start with high hopes and shining objectives, but by the end of the year, many fall off the path. To ensure you're among the proud and successful lifestyle changers this spring, here are some tips for starting, whether it's about nutrition, exercise plans, or learning a new language:
Routine over everything
To make change successful, it must become a natural part of your daily life, as if on "autopilot." Your new routine should be enjoyable, potentially becoming the best part of your day. It needs to become as natural as breathing or brushing your teeth before bed.
What makes a routine stick?
A routine becomes a natural part of our daily life when it doesn't require much thought. It feels unusual not to do it. Therefore, don't be discouraged if your new goal hasn't become a routine right from the start this spring. Developing new habits always requires time and effort—a learning process. Initially, it may feel strange and require reminders, but with persistence, it will become second nature.
The 3R Method
To establish your new habit, first define your specific goal. You need a clear vision of what you aim to achieve. Once you have that, identify a situation to attach your new routine to, the action steps you'll repeat, and a reward to maintain your motivation. For instance, if you aim to consume 30 grams of fiber daily throughout the year, start by integrating vegetables into your breakfast. This sequence of actions will become your routine, supported by the improved wellbeing you'll feel as a reward.
Small Steps
Realize that you can't tackle everything at once. Break your ultimate goal into smaller, achievable targets and progress step by step. For example, commit to improving just one meal at first. Once you're comfortable with that, move on to the next meal, applying the 3R method at each step. This gradual approach will expand your toolkit and knowledge, inspiring further questions and insights.
21/90
No new habit forms without patience. Often, after a few days or a week, initial enthusiasm wanes. However, don't worry. It typically takes about 21 consistent days to form a habit and 90 days to make it a solid part of your life. Focus on being persistent during this period, not just on perfect outcomes.
Documentation
Many view setbacks as failures, and it's easy to overestimate our failures and forget our successes. To avoid this, keep a journal of your achievements. Marking off each successful day can help you gauge your progress accurately. This objective record will show that things are likely going better than you think.
Here are a few more tips to overcome challenges:
Find a partner in change: Having a buddy for exercise or someone to share your dietary goals with can provide mutual motivation. Or join a community with similar goals.
Set slightly lower goals than you think you can achieve at your most motivated: it's better to exceed a modest goal than to fall short of a lofty one.
Focus on one goal at a time: Don't overwhelm yourself with multiple changes at once. Take the year to progressively achieve your targets, focusing on one per month.
Seek professional help: Don't hesitate to consult personal trainers, dietitians, psychologists, or teachers who can guide you through your journey.
+1 Active tip: Include a simple action in your "new routine toolkit" to ensure daily adherence to your routine. For instance, if you're aiming to change your fiber intake habit, keep a stock of FiberShake at home to help you meet your daily fiber goal.
Special thanks to Trenka Andrea Petra, Dietitian and Behavioral Analyst, for this professional article!
