How to make healthy habits that really last

Do you struggle to change old habits, even though you desperately want to feel better? 

Find yourself starting new diets or exercise routines, only to give up when life gets too busy?

You're not alone - creating change, and sticking with it, is one of the areas of health people find hardest. But it's also crucial - as what we do in the longterm is what really impacts our wellbeing 

But did you know its not actually willpower that you really need? 

It's learning how to make change manageable, and turning it into habit! 

When most people decide to improve their health, they tend to make extreme changes, then rely on motivation and 'self discipline' to keep going. Sadly this isn't helped by all the detoxes, crash diets, and messaging around… 

But in reality it rarely works, and is why restrictive diets simply aren't sustainable. Motivation is great when you start off, but eventually it fades, life gets hard, and you give up, then feel even worse than when you started.

This is due to how our brain works:

- when we rely on willpower to change, we use part of our brain (the prefrontal cortex) that's energy intensive

- its also used for all those day to day parts of life (planning, decision making, multitasking etc ) 

- this means when we get tired, stressed, busy, or overwhelmed, our brain decides to prioritise the things we need for survival such as paying bills and getting the kids to school, and our willpower fails

In contrast, habits use a different part of our brain that uses very little energy - it functions on 'autopilot' - meaning that even if we're tired or stressed, it's far easier to keep change going if it's been made into a habit!  

So the more we make new behaviours into habits, the more likely we are to keep going with them. 

Rather than beating yourself up next time you fail that new diet, try taking the following steps:

1. Think about WHAT you want to change, be specific 

2. Think about WHY you want to change, this needs to be something important to you

3. Make a clear goal of exactly what you want to do and when

4. Think through each step you need to take, and any potential challenges

5. Don't try change too much at once - small gradual steps are far more effective

6. Make yourself accountable (grab a buddy!) and reward yourself when you succeed 

Nutrition is a great example - using the previous steps, try be specific on exactly what you want to change (ie cut out sugar), why you want to do it (ie to have more energy), make a set goal (ie cut it down 50% each week), then plan out each step to get there (ie one thing at a time) 

It means the change is both achievable and sustainable. 

This is the SMART goal structure:

Specific (what do you want to change) 

Measurable (how will you change it) 

Attainable (is it realistic) 

Relevant (why is it important) 

Time-based (how long will you try) 

🌱It sounds so simple - but it really does work - why not try it!