3 Tips for Better Habits

The most effective behavior changes are often the most simple; though of course, "simple" doesn't always mean easy.

When change feels hard, look for tools to help.

This week, let's try a timer. We all have these on our phones or watches so let's put it to use.

• Time your meal and slooow things down. Aim to spend 15-20 minutes finishing a meal. Put the fork down between bites and drink 8 ounces of water with the food. This will create more awareness of your hunger level and likely reduce your portion size without having to measure anything out.

• Start the day with a stretch. Take 5 minutes while your coffee brews to stretch a few muscle groups working your way from the bottom (feet) to the top (head & neck). This improves flexibility, reduces injury risk, helps with muscle recovery, and can easy physical tension caused by stress.

• Forget SMART goals, set process goals. We all are great at listing the results we want to achieve but the real magic is in defining and executing the process steps to get us there. Break out that timer again and set it for 3 minutes. Next, write a list of all the small actions can you complete this week to get you closer to a bigger goal. Finally, reset the timer for 1 minute and choose the 1 or 2 small actions you know you can complete (or make progress on) EVERY DAY this week. Create a reminder & read it twice a day.

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With newer clients, one of the topics that seems to cause confusion is macronutrients (usually abbreviated as "macros").

Macronutrients are the nutrients that we require in large ("macro") amounts to provide energy and support overall health and bodily functions.

There are three primary macronutrients:

1. Proteins

2. Fats

3. Carbohydrates

For optimal health, it's important to consume a balanced mix of these macronutrients. The exact ratio can vary based on individual needs, activity levels, and health goals (more on that in a future email).

I made a 2-page cheat sheet that organizes foods by macro type.

Save a copy of this for yourself and use it next time you're planning a meal.

Start with the protein category, then choose your fat and carbs to create a balanced meal (meaning an about even amount of calories from each macro).

1 Last Thing...

A warning to you before you head into the weekend: don't fall for the motivation myth.

This is the idea that motivation is the key factor driving us to start and maintain new habits or achieve our goals.

This dirty lie suggests that you need to feel motivated before you will take action.

Wrong.

I'm not a hater of motivation; it feels great at first and it can get us fired up enough to start something. We're full of hope and optimism; we just know that this time will be different.

Then Thursday hits and all those motivated feels fade as we're faced with the very busy work of living our lives.

Consistent effort is more reliable than motivation.

Habits and routines rule the day.

And taking action is more likely to inspire motivation, not the other way around.

Instead of waiting until you feel like doing something, just pick one small action to take and do it today. And again tomorrow.

See how many of these micro-moments you can string together over the next week.

Don't be surprised if each one starts to feel easier than the last.

Take Action!

That's all from me. But before you go...

How will YOU use this information today?

What ONE small action step will you commit to?

Write it down & set a reminder (and maybe even a timer) to check your follow through.