Habit Change for a Healthier You: Small Steps That Lead to Big Transformations
By Samira Shuruk
There's a saying, "Old habits die hard," but what if we can breathe new life into them? Habit change is a transformative journey that touches every aspect of our lives—our health, relationships, and even our sense of self. It's also deeply personal, which is why believe the best starting point is knowing that “You know you. You just have to ask yourself the right questions.”
Today, let's explore some tips that can guide us toward establishing healthier habits. These insights are inspired by my experiences, coaching techniques, and an interesting mix of authors like Charles Duhigg, James Clear, Pema Chodron, and Marcus Aurelius.
1. Reflect on Your "Why"
Inspired by: Cognitive Behavioral Coaching techniques
Before you embark on changing a habit, deeply explore the reason behind this desire. Why is this change essential for you? Is it about health, relationships, or personal growth? By establishing a meaningful 'why,' you set the emotional groundwork that keeps you committed even when times get tough. Try journaling your reasons and revisit them whenever you need a motivational boost. Remember, your own social media can even act as your journal. Tag me if you’re inspired! (Instagram/TikTok)
2. Cue-Reward Mechanism
Inspired by: "The Power of Habit" by Charles Duhigg
In my classes, I always make it a point to ask students how they feel afterward. In addition to being a caring check-in; it serves to establish a cue-reward system. Feelings of accomplishment, relaxation, or even happiness become associated with the activity, making it easier to adopt as a routine. Start noticing the immediate benefits every time you engage in your new habit; these will act as your rewards that cue your brain to continue the behavior.
3. Cultivate Patience
Inspired by: "Taking the Leap: Freeing Ourselves from Old Habits and Fears" by Pema Chodron
Changing a habit isn't an overnight process. It's a journey that requires patience and forgiveness. Think of it as a marathon rather than a sprint. If you trip up, avoid the shame cycle so many of us are raised with. If we adopt a punitive approach, like guilt-tripping ourselves for slipping up, we get stuck in painful patterns. Try to treat yourself with the same kindness you would offer a dear friend; forgive yourself and refocus on your goals. Remember that each new day is a fresh start.
4. Make Your Habit Obvious
Inspired by: "Atomic Habits" by James Clear
The more accessible and visible your new habit is, the more likely you are to stick with it. As I often remind my students, "Keep your equipment easy to get to. Eliminate obstacles and excuses." Simple tweaks, like laying out your workout clothes the night before, can dramatically increase your likelihood of following through with your run or class. If it's reading at night you want to adopt, keep your book on your bedside table, not your phone. By reducing friction and making your desired action obvious, you're more likely to follow through.
5. Integrate Shared Wisdom
Inspired by: "Meditations" by Marcus Aurelius
Sometimes, wisdom from the outside can bolster our inner strength. Whether it's a meaningful quote or a piece of advice, integrate this wisdom into your journey. Marcus Aurelius reminds us to be present. Winnie the Pooh reminds us we are braver than we think. You're not alone in this transformation, and there's much to gain from the collective human experience.
6. Establish Rules That Work For You
Inspired by: Personal Experience
Setting simple rules for yourself can be a game-changer. For instance, if you know you're likely to get stuck on the couch after work, make it a rule to go straight to your workout. Get creative with solutions, like running an errand or catching up with a loved one, to kill time but not your motivation.
So, there you have it. Each tip offers a small yet impactful step toward big transformations. As I always say, "The hardest part of class is getting to class." Changing a habit involves mental activity, sometimes even more than the physical action itself. By employing these tips and integrating them into your routine, you're not just forming new habits—you're fostering a new, healthier you.
Remember, change is not about perfection, but progress. Each day is a new opportunity to make choices that serve you better. So take the leap and make those choices today.
You can try your first class with me for FREE! Free class registration info is here. I teach in-studio in Columbia, MD and online via Zoom, so you can join me from anywhere. My time zone is GMT-5.
When I see people stand fully in their truth, or when I see someone fall down, get back up, and say, ‘Damn. That really hurt, but this is important to me and I’m going in again’—my gut reaction is, ‘What a badass.’ ~ Brene Brown
