Change Your Life

How to change negative habits for healthy ones

by Katey Kerr-Peterson

Negative habits can creep into our lives and our routine, and before we know it they become part of our default behaviour. Often we know better than to make that extra cup of coffee, stay up late watching TV, engage in office gossip, or make unhealthy food choices. But we struggle to do better and know exactly how to turn our good intentions into our reality. 

We are all only human, and can’t be expected to make perfect choices everytime. But if you are honest with yourself, and know there are some positive shifts you would like to make for your own physical and mental well-being, then read on. As Magaret Moore, co-director of the Institute of Coaching at Harvard-affiliated McLean Hospital puts it – ‘engaging in habit changes for self-improvement is key to vitality and well-being at all ages’!

The good news is that you are the author of your life. Your life is made up of the choices you make, and you have the power and ability to bring about positive change. Change begins with you and you can start  today.

Here are our 7 steps to change unhealthy habits:

Identify the habit(s) you want to change

It all starts with awareness. Take the time to review the areas of your life as an observer, and notice the behaviour you want to shift. It can be anything from wanting to spend less time on social media, to engaging in more positive self talk, or even prioritizing physical health through more regular excercise. Be kind to yourself during this process. There is no need to feel ashamed, or to beat yourself up for not being where you want to be. Jot down a few of the changes you wish to make, and be proud of yourself for taking this first and important step towards change. 

Identify your triggers

Every action is initiated by a trigger. For example, if you’re standing in front of the fridge looking to eat yet another snack, pause to notice why you’re there/what has triggered you being there. Are you really hungry, or are you actually enjoying taking a small mental break from work? If you’re constantly reaching for your phone to surf social media, what causes this impulse – are you simply bored and looking for some entertainment? Becoming aware of your triggers can help you pause before you act, and you may find it easier to consider other, more positive, options.

Replace the negative habit for a better one

In this above example, instead of reaching for more food, you could opt to drink a large glass of water instead, or walk outside for a 10 minute mental break. Instead of scrolling through Instagram, try engage with a colleague in the office. These simple shifts will make you feel more energized, focused and connected, which are all hugely beneficial. Ask yourself – how do I really want to feel, and what (better) choice can I make to take a step towards this?

Change the narrative

Instead of justifying your negative habit, try and flip the script of you inner dialogue. For example, instead of pouring that extra glass of wine, or eating an unhealthy dessert saying ‘I deserve it, it’s been a stressful week’. Affirm to yourself ‘I love feeling in control of my health. I love feeling good, and right now I am satisfied just as I am’. It may feel un-natural at first, but when you start to feel good, it will get easier to shift to the healthier choice, and you will enjoy a positive cycle of thinking – feeling – and being.

Visualise

See yourself throwing away the twisp or buying healthy food or waking up early. Whatever the bad habit is that you are looking to break, visualize yourself conquering it, smiling, and enjoying feeling good. By holding this new identity in your imagination, the easier it will be to show up as him/her – bringing you closer to your ultimate goal.

Small steps are still progress

Let go of the ‘all or nothing” mindset. If you set out to do 1 hour of exercise, but have a work deadline that you need to prioritize – set aside 15 minutes to workout. You will feel less guilty about skipping it all together, and will reap the positive effects from reinforcing the habit regardless. Small steps in the right direction, is still progress.

Give yourself time

In our culture we want to see instant and immediate results. However lasting change takes time. Commit to the process, and offer self compassion when you slip up. Remember that everything in life is a choice, and every moment is a chance to choose again. Life is yours for the taking, so set your sights on your goals, and enjoy the journey on your way there.

May 11, 2022 Healthy Habits Comments Off on How to change negative habits for healthy ones
Benefits of waking up early

Why waking up early matters & how to do it

We all lead busy and demanding lives. Perhaps even reading the title of this blog makes you cringe thinking of yet another thing you ‘should’ be doing, but just don’t have the energy for.

Fear not.

Your success in life does not solely depend on waking up at the crack of dawn. Some of the most successful people in the world are late risers (Mark Zuckerberg, Elon Musk and Warren Buffet to name a few). But if you feel low in energy, continuously rushed, and left with little time for yourself, it may be worth exploring some of the beautiful benefits that waking up earlier can offer you.

Ease into the day

By waking up earlier, you can start the day without feeling rushed. You are able to begin the day with a sense of clarity, without feeling that you are already behind on your to-do list. The way we start our day can set the tone for how the day unfolds, so if you want to move through your day feeling a greater sense of ease, this smaller step can go a long way in making this your reality. Starting the day with a calm centered outlook will also allow you to be more proactive and less reactive to external circumstances.

More time for self-care

Often when we are busy and life feels slightly chaotic, the first thing to fall by the wayside is self-care. By choosing to carve out a little time first thing in the morning, your day begins to open up and there are more opportunities for you to fit a variety of tasks in. This means you are more likely to get things done that matter to you. This could include small tasks such as drinking enough water and taking mindful rests between work, as well as exercising and having time to unwind or spend time with those you love. The ability to ‘fit everything in’ becomes easier, which has profound impact for you and those around you.

Better sleep

Research indicates that people who wake up earlier, are more likely to go to bed earlier and therefore enjoy longer, better quality sleep (healthline.com). Now we all can agree on this one! The latest science shows that good quality sleep is vital to our overall health, and it impacts our mood, concentration and physical wellbeing in many ways. The trick here is to ensure that if you are choosing an earlier wake up time, that you commit to a reasonable bedtime, allowing you to get at least 7-8hours rest a night.

Energy & Focus

The great thing is that the benefits of waking up earlier begin to compound on one another. If you are enjoying great quality sleep, and have enough time to prepare meals that are nutritious (as opposed to squeezing in fast food or worse skipping meals altogether), then naturally you will enjoy sustained energy throughout your day. If you feel energized from the inside out, you can achieve all that you set out to. You will feel productive, vitalised and motivated to continue in the pursuit of your goals.

 

Starting to think you can give an earlier wake up a try?

Here are some of our top tips to getting started!

  • Adjust gradually. If you do a drastic switch from a 7am to 5am wake-up, it will not only feel like quite a shock to your system, but you’re also less likely to maintain it. Start by gradually moving your alarm clock 15 mins earlier, adjusting in small increments until you reach your ideal start time.
  • Get out of the bedroom. Once you wake up, try to make it part of your routine to move away from your room to avoid the temptation to go back to sleep.
  • Reward yourself. Try and enjoy the process and make it worth repeating. Why not stop for your favourite coffee on the way to work, or enjoy your morning tea in the garden. Afterall, the joy is in the journey!
March 22, 2022 Healthy Habits, Think Well, Think Well, Think Well, Think Well Comments Off on Why waking up early matters & how to do it