Habits

How to build better habits (That will actually stick)

Have you ever tried to build a new habit but by week 2, you’ve almost forgotten this habit existed? You’re not alone. We’ve got some impressive tips on how you can build better habits that you’ll actually stick to. 

Building habits is sometimes akin to your “New Year’s Resolutions”. It sounds good in theory but in the back of your mind, you already know that these new habits probably won’t last. 

It doesn’t have to be that way though. We’ve used some of the principles from Atomic Habits by James Clear to identify the best possible strategy for building better habits. 

Why building healthy habits is important 

Good habits are essential to a healthy life. They can make it easier for you to achieve and maintain a great and healthy lifestyle. 

Habits are often confused with goals or even a routine. Goals are aspirations you have that you’d like to achieve in a certain amount of time. Habits are things you do every day that contribute to the life you want to live. 

The difference between a habit and a routine is your awareness. Habits and routines are both repeated actions but habits run on autopilot while routines are intentional. 

Routines need active practice or they’ll eventually die out but habits occur with very little thought. 

Think about it like this, if you want to start journaling every morning, you have to intentionally make the effort to do it but if you have started the habit of smoking, lighting a cigarette first thing in the morning is done on autopilot. 

A habit then becomes a routine that is done frequently and automatically. Small changes make a massive difference over some time. 

This is why you need to create good habits rather than fall into the ease of unhealthy habits.  

6 valuable principles from Atomic Habits 

Atomic Habits shares some invaluable tips on how to create habits that are sustainable and that will serve you best in the long run. We picked out 5 of the top principles from this book. 

1. Don’t focus on goals, focus on systems of change

Rather than solely focusing on the goals you want to achieve, think about HOW you’re going to achieve them. 

Think about it, many successful people have the same goals. Olympic runners all want to win the same race but only one can actually win. And it’s about what that one runner had to do before that moment to have the ability to win. 

The same can be applied to your life. Think about the goals you have but focus on what you’re going to do every single day to reach those goals. If you don’t have the correct systems in place, you will never achieve what you set out to.  

2. Motivation is overrated. Environment often matters more

You aren’t always going to be motivated to do a particular thing. But if you create an environment that encourages productivity and has visual cues that trigger healthy habits, you’re more likely to be successful. 

You should also do your best to avoid negative temptations within your space and create specific areas for specific purposes so that you’re able to get the most out of your habits. 

3. Join a group 

We are a specifies that loves to feel connected and seek approval from like-minded individuals. 

A great thing you can do is join a group that exhibits the same traits that you want to emulate. People do well when surrounded by successful individuals that we wish to be like. 

Pro tip: Habit tracking (you can use a calendar or a journal) and accountability partners are wonderful ways to create good habits or stop unhealthy ones.

4. Focus on repetitions

To master something, you simply need to START. 

Aiming for perfection right out the gate almost always leads to failure. Rather focus on repetitive behaviours. You’ll notice that the more you do something, the better you become. 

Focus on making your habits quick and easy in the beginning. Don’t do it for longer than 2 minutes. Once you have gotten into the habit (see what we did there?) of doing the action, you can then focus on optimising it or increasing the time you spend on it. 

5. Make good choices automatic and unhealthy choices difficult

The best way to create healthy habits is to make them as simple and easy as possible so that you don’t even have to think about it. 

So for example, buy a large water bottle and set reminders to drink water every few hours. Remove the TV from your bedroom so you don’t stay up all night watching your favourite series. 

Setting reminders and making healthy things easy for you is the best way to form habits. Making unhealthy things difficult for you to do is the best way to break bad habits.   

6. Embrace feeling bored 

Habits that become everyday routines can start to feel mundane and boring. Don’t fall into the trap of changing things up! 

Welcome the feelings of boredom and stick to something even when you’re not in the mood to do it. The greatest threat to success is often thought to be failure but it’s actually boredom. 

Go back to number 1 and remember that it is the journey and not the destination that you need to focus on!

Remember that a habit is created over a period of time and your main focus should be never giving up!

Building Confidence

The how-to guide on building up your self-confidence

Have you ever found yourself feeling like you’ve seriously lost your mojo? Well… Same. That’s why we’ve come up with the ultimate guide for you to find your confidence again! 

Feeling down in the dumps and like things just aren’t going your way can have a ripple effect. When one thing hasn’t worked out and then another and another, it can quickly pile up until you’re left feeling completely defeated.

Once you’re in a bad headspace, it can be pretty difficult to pull yourself out of it and focus on all the things that are amazing in your life and all things that you’re great at. 

We know it can be tough sometimes but this ultimate guide will have you hyping yourself up again in no time!

Why it’s important to focus on your confidence 

Having self-confidence gives you the ability to take on the day and kick butt! 

When you’re confident, you are more likely to move forward with people, relationships and opportunities. You won’t second guess yourself and move away from potential experiences. 

And when things don’t work out the first time, your confidence will propel you to try again. 

How to hype yourself up  

1.Be kind to yourself 

First things first, don’t be so hard on yourself. You’re allowed to have days where things don’t seem to be going the way you want them to. It’s okay to have a day where things honestly just suck. 

BUT, just give yourself that one day. Then get back to being the amazing, strong and motivated person you are! 

Remember to change your inner dialogue to celebrate yourself rather than tearing yourself down. 

2. Create a to-do list 

When you’re in a funk, simply doing things can seem too difficult. Start your days with a to-do list. The list can include things like “do laundry” or “write in my journal” rather than just work items. 

Your to-do list can evolve into a little schedule for the day. You’ll be amazed at how motivating it is to cross things off the list as you go about your day. This will also help you establish a maintainable routine and give you control of your life.

3. Get active 

Don’t get us wrong, getting active doesn’t mean you need to sign up for a gym contract and start working out 6 times a week. 

But it’s important to keep your body moving. Physical activity is good for both your body and mind. Start by going for daily walks to get yourself out of the house. Or take a moment to do a home workout (depending on the weather, you could do this outside too). 

Find ways to move your body in ways that work for you!

Discover: The importance of gut health – plus the best and worst foods for your gut

4. Stop comparing yourself to others 

Do you, boo! Comparison is the thief of joy and with social media, comparing yourself to others is inevitable. 

Don’t focus on what others look like, what they’re doing or where they’re going. Focus on yourself and your own progress. Every individual is on their own path but at the end of the day, life is a journey, not a race. You have time to do all the things you want to do. 

If necessary, unfollow those that you compare yourself to on social media and work on being genuinely happy for those around you when they achieve things. 

5. Create the ultimate ‘hype’ playlist

This is our favourite step!
If you’re having one of those days when things just aren’t going your way, use your hype playlist to bring you out of your funk. 

Lizzo has some incredible hype tracks and so does NF if you prefer rap. Find the songs that make you feel invincible and play them as loud as you can and on repeat. Maybe even bust a move while you’re at it!

Explore: Everyday hacks to keep you calm and focused for a busy day 

6. New look, new you!

Get that new haircut you’ve been mulling over or treat yourself to new hair colour or highlights. Maybe add something new to your wardrobe or try out a new look. 

When your confidence is low, changing up your physical appearance and seeing yourself in a new light can really help. Building on your inner self-esteem is often complemented by a revamp of your appearance. 

The combination of working on yourself inside and out will catapult you into a whole new direction!

7. Be your own hype man/woman

Don’t wait around for people to tell you that you’re doing a great job. Tell yourself! Be your own hype man especially when it feels like no one else is going to hype you up. 

You’ve got this, you know you do!

Here’s the thing…

We have very little control over how others see us or what they think and say about us. But you can change your own narrative on how you see yourself and how you talk to yourself and there’s no better time than when you’re feeling less than great about yourself. 

The only thing we have control over is ourselves and often, others treat us the way we carry ourselves. We attract situations that mimic our beliefs about ourselves and what we think we deserve. If you truly want the life you crave, it starts with seeing yourself for who you are and who you want to be. It’s about the baby steps you take that lead you to exactly where you want to be. 

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.

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!