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15 Proven Strategies to Make Healthy Habits Stick

Starting a journey towards better health and wellness is exciting, but making those new habits stick can be challenging. It’s not just about willpower; forming new habits is hard so you definitely need a strategy to keep you on track.

Whether you’re looking to improve your diet, exercise more regularly, or reduce stress, adopting and maintaining new habits is crucial and often the missing link we have between falling off our diet or sticking to it. Here are 15 proven strategies to help you make those habits stick, you may not need all of them, so focus in on where you are tripping up and choose the tips below that will best help you build those new healthy habits.

1. Consistency Over Perfection: Focus on being consistent rather than perfect. Skipping a workout or indulging in a treat doesn’t mean you’ve failed. It’s your consistent efforts over time that will lead to success.

food and cooking utensils ready to go

2. Plan Your Meals: If you are trying to improve your diet then meal planning removes the guesswork from healthy eating and helps prevent last-minute, less nutritious choices. Spend time each week preparing a menu and prepping ingredients. Sounds like too much work? There are loads of ways to make this easier....most of us eat the same dishes on rotation- you only need to find 2 or 3 lunch options and 5 or 6 dinners to plan on rotation. Lets face it most of us have the same breakfast almost every day - having 2 or 3 lunches on rotation is enough and a different dinner each night on a weekly rotation means you have some consistency and less to think about - you can of course switch it up more often or less often depending on what works for you......

3. Stay Hydrated: Often overlooked but hydration is key to maintaining energy levels and supporting metabolism. Start your day with a glass of water and keep a reusable bottle with you at all times. Making your habit the easy option is the key to change.

4. Prioritise Sleep: Quality sleep is as vital as diet and exercise. Establish a relaxing nighttime routine and aim for 7-9 hours of sleep to help your body and mind recover. Read my blog on sleep here

5. Find Your Support Network: A support network of friends, family, or online communities can offer encouragement and accountability, making your journey more enjoyable and sustainable.

6. Set Clear, Achievable Goals: Break your main goal into smaller, specific, and achievable actions. This approach makes it easier to track progress and stay motivated.

7. Use Reminders and Alarms: Technology can be a powerful tool in habit formation. Set reminders on your phone or use apps designed to help you build and maintain new habits. With perimenopause symptoms such as brain fog and short-term memory glitches are common, use technology to help you keep on top of things.

mobile phone reminders

8. Habit Stacking: Combine new habits with routines you already have. For example, if you want to do a bit more yoga/stretching, make a habit of doing a yoga flow or two before bed each night.

9. Focus on the Benefits: Keep a list of the benefits you’ll gain from your new habits. Whether it’s feeling more energetic or improving your health, remind yourself why you started. If you miss a day or two- go back and look at it- keep it on your bedside table where you can see it. Get into the habit of reflecting on each day and noting down how you feel, what went well, what you need some help with/more focus on moving forward.

10. Join a Group or Challenge: There’s strength in numbers. Joining a group or participating in a challenge can provide motivation and a sense of community.

11. Identify and Tackle Obstacles Early: Think about what might derail your new habits and come up with a plan to overcome these obstacles. If last week didn't go to plan what can you change this week to improve your chances?

12. Leverage Technology: Use fitness trackers, meal planning apps, and habit-tracking tools to support your goals and keep you accountable. They can often be motivating- most of us have a smart phone we can use- leverage the tech you have.

13. Mindset Matters: Adopt a growth mindset. Learning to view setbacks as opportunities to learn and grow rather than reasons to give up. Learning to reframe the days it didn't go so well is often the way to break a cycle of giving up. Read my blog on mindset here

bowl of fruit

14. Environmental Design: Organize your environment to support your new habits. Make it easy to make healthy choices and difficult to fall back into old patterns.

15. Celebrate Small Wins: Acknowledging your progress, no matter how small, can boost your confidence and motivation. make sure you focus on and celebrate your successes along the way.

Building new, healthy habits isn’t about making drastic changes overnight. It’s about making small adjustments to your daily routine that you can stick with over time. By implementing some or all of these 15 strategies, you’re not just working towards a goal; you’re helping yourself to change your lifestyle for the better.

I offer help and advice on Instagram and Facebook to women over 30 looking to get fitter and lose fat. Follow me for more advice like this and DM me COACHING if you are interest in working with me 1 to 1.

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