Nice weather usually helps us be a little more motivated, allowing us to feel more get up and go. This is a great way to start some healthy habits and take advantage of the beautiful early Spring we have been getting. Although we may feel this heightened awareness, there is something to be said to taking it slow, so we don’t get hurt or feel too sore from going too hard too soon. A great way to start is, “Habit Stacking.” This is much like NEAT (Non-Exercise Activity Thermogenesis) that I have written about before, except Habit Stacking is just adding onto a habit you’re already doing, so it may be easier to implement or remember to do. The concept was popularized by author James Clear in his book “Atomic Habits.”
There are a few steps that can help identify or add onto what you are already doing, by journaling some daily habits you already do. Then reflect, identify, plan and implement. Here are a few tips to get you started:
Identify Existing Habits: Identify habits or routines that are already ingrained in your daily life, like brushing your teeth, making coffee, taking a shower, and or routine meals. Meals are a great one to add on a healthy diet habit, by easily adding vegetables, protein or more fiber to each meal.
Choose Your New Habit(s): Decide and be realistic on what you can and want to do. If your goal is to just move more in general, then it could be as simple as a few set exercises as squats, push-ups (modify to your level – from counter or knees before toes), or marching on the spot. Bigger habits that take 10 minutes or more can also be incorporated, as a short walk around the block before or after going to work or shopping.
Pair New Habits with Existing Ones: Smaller habits can be easily added on as mentioned in #1, but for bigger ones you would have to commit to adjusting your time schedule. A way to avoid adjusting your time schedule, is to drop an unhealthy habit to make room for a new healthier habit or pair it. An example of pairing would be – instead of sitting and binge-watching TV or your devices, stand up and march on the spot while watching – doing a habit within a habit.
Habit Triggers: Make sure your existing habit is an easy trigger to cue you for the added habit. This helps reinforce the new habit to make it easier to remember and perform the new behaviour.
Start Small, Smart and Slowly Build: Begin with one or two small habits and make them stick for at least 2 weeks. Then build into bigger habits and keep gradually increasing.
Track and Stay Flexible: Use an app or old fashion pen and paper to keep track of your habit stacking activities. This allows you to monitor your consistency, success and where you may need to pivot if you find its just not working. This flexibility will allow you to adjust to a new schedule, or to do a different habit or association with an existing habit, to still work towards your overall goal, step by step.
The power of habit stacking, allows for positive changes to your routine in a structured and effective way, to lead you towards a long-term healthier lifestyle.
Mkkie Nettles-Pollon, Certified Personal Trainer/Holistic & Sports Nutritionist
Not sure where to begin, contact me at info@deemhealth.ca
250-541 -0411.
www.deamhealth.ca
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