I just read the book Atomic Habits by James Clear. He discussed a lot of the concepts I used in five years of doing wellness coaching for a major health care company. One of the main things he emphasized was we think all changes must be big. However just a 1% change in better habits can result in a significant different over the course of a few months or even weeks. This was a good reminder for me. He also puts focus on developing a system and keeping the why of your habit change in front of you. Habit changes are best when linked to our identity for them to stick.

Our brains become hardwired for a habit.  I’m training for my 24 Twin Cities 10 mile race. Last year was a bad running year with the bad air quality from fired, extreme heat, pandemic mental fatique and a foot issue. I had a great three mile loop by new house. I stopped and walked at certain point. As I was able to run farther I stopped and walked at that point. It was hard wired in my brain I was done. I had to find a new route.

When I coached people they were often quite discouraged at the ups and downs in their progress.  We expect change to be consistent and on a graph it would look like a straight line.  Actually it is very natural to digress and backslide.  The green line is what we expect the blue line is what usually happens.

Tips for changing a habit. Let’s say to want to add more vegetables in your diet.

1) Chart your habits and just notice (not judge) your triggers and what prevents you from achieving your goal.

2) Start small, for example for healthier eating add one vegetable a day most days not going right up to seven.

3) Make it easy. Buy vegetables, wash them, cut them up ahead of time before snacktime. Or even buy them pre washed and cut. Make them easy to reach. Keep them them in front of the chocolate cake and other food in the fridge.

4) Find someone to report in to for accountability.  I suggest a person who won’t nag you but who really wants to help and see you reach your goal.

5) Start with an easier habit to change and when it will be the easiest to change that habit.  Build on your success.

6) Make it a smart goal. Not I will eat more vegetables but specific, measurable, attainable, realistic, time sensitive. Instead of a cookie, I will eat at least 9 baby carrots with my favorite hummus, at 3 pm for my afternoon snack, Monday through Friday.

7) Don’t give up.