It's never too late!
Before you get started.
Maneesh Sethi, a well known persona when it comes to habit building (and CEO of Pavlok), has advised that it is best to take up ONE habit at a time.
The results could not be quite as good if you try to change too much at once because it could all be too overwhelming. (you can always bookmark this post to come back for a new habit after you've hacked one!)
Keep in mind that the creation of new habits requires cognitive power, and some more than others. You can help yourself by creating mini habits that would make the desired one stick.
Motivate yourself through what you find works best for you depending on your personality; whether if it's betting someone that you'll get to the goal (unless your goal is to stop betting, yeah?) or by rewarding yourself with a small treat if you complete so many days of the required mini habits. Some people use a combination of the two!
Use "triggers" to get the habit action rolling. Do you want to go to the gym every morning? Well leave out your outfit, shoes and bag in an accessible place the night before so you see them first thing in the morning, ready for you to get changed and get out.
Leaving everything set up also makes it easier to avoid procrastination when you start the day by looking and gathering all of the items, making it easier to forget or postpone.
BONUS: Chasing long term goals creates new dentrites and synapses inside the brain. Certain neurochemicals are released which create a feeling of pleasure or happiness when we take action (by learning or doing) in the pursuit of our goal. This is why for some people enjoy more the pursuit rather than the realization of the goal.
I must say though, it's very likely you'll also feel pretty damn good about the benefits attached to achieving each one of these!
1. A proper sleep.
Whether you're just fond of staying up late, have a night-shift job that has you running against everyone else's clock or livin' it in a party animal phase (look at all the hip young slang mum!) , in the long run, the lack of reasonable rest affects your energy and efficiency in most areas of life, even those you enjoy.
First, aim to get in bed and wake up every day at the same time. (Yes, even weekends!)
There are plenty of apps for sleeping cycles calculations and versions online to set your alarm precisely.
Avoid light sources like monitors or cellphones around bedtime, even a tiny amount of light can interfere with the melatonin production and impair your sleep.
If you can't shut the traffic noise coming from outside -or if you're a daysleeper- consider using some ear plugs or turning on the fan for white noise.
If possible, stay away from heavy foods at night. A light stomach aids to a good sleep.
Remember the mini habits mentioned before? When it comes to sleep, rituals make a grand difference to how your body gets ready for rest. You'll find what's most suitable in your case; for instance, it could be turning off the computer, writing down your "to-do" list for the next day - and any worries you want off your mind when you go to bed, deeming the lights, having a warm cup of milk, changing to your PJs, brushing your teeth, reading for a bit, etc. The more consistent you are with following these steps every day, the clearer the signal you send your body and mind that it's time to slow down and relax.
Extra Tip: Stop using your cellphone as an alarm clock! Simply switch to a regular one; radiation coming from cell phones affect the amount of time needed to reach deep sleep cycles and decrease the amount of time within them.
Nite nite, then.
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| Image Credit: Tumblr |
2. Eating healthy.
Well, at least, healthier.
It's not always possible to go 100% organic for the greater mass (location or economy), but you can still create a better eating habit.
Begin by taking note of everything that's going into your mouth these days (food-wise at least); this is mainly to identify the what for items you need to lose, and if you develop your notes further you could also identify the why you eat too much -exhaustion, stress, or snacking out of sheer boredom- or skipping meals.
When pairing your eating with your daily schedule, make sure you wake up in time to at least make sure you get a good breakfast.
Make-ahead meals are sensitive options for those who have hardly any time during the week but still want to avoid take out during lunch-break.
Plan, cook in your spare time and store portions in your fridge/freezer, so during the work week it's only a matter of grabbing it on your way out.
After setting out the plan, you'll need to go to the grocery shopping to have an organized stock that doesn't go to waste (and avoid going there when you're really really hungry, it's a trap!).
Also, make sure to account for these VIP nutrients:
Proteins. Eggs, Legumes, Milk, Cheese, Yoghurt, Nut, Seeds and Nut-milks.
Iron and Zinc. Green leafy veggies -kale, spinach, broccoli-, cacao, almonds, cashews, fruits and dried fruits.
Magnesium. Squash and pumpkin seeds, soy beans, brown rice, avocado, bananas, dark chocolate.
Calcium. Chinese cabbage, wakame, dairy products (same as proteins)
Iodine. Fish and seafood, seaweed, cranberries, strawberries.
Vitamin B12. Beef, silken tofu, all bran, dairy products, eggs.
Essential Fatty Acids. Sardines, trout, tuna, cauliflower.
These nutrients give you energy and keep your heart beating, your brain active, and your muscles working.
Note: While this is supposed to serve you as general guidance, whenever it's possible, visit a nutritionist and have him/her help you make then plan work even better for you!
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| Image Credit: Tumblr |
3. A positive mindset.
It's not just about "programming oneself" to smile at adversity (training to resist negative vibes... I didn't know we could do that!), but also to have a contrasting mentality to find realistic actions that will be supported with this "positivism".
Little changes here and there can go a long way; for instance, keeping a journal to start off the day being appreciative for the good things that already exist in your life, with inspirational quotes and a space to make friendly affirmations about your pretty self. Being actively aware of the up sides allows us to develop a better "glass half-full" point of view afterwards when we're not even thinking about it in a proactive way (If silver linings were Wally for example, your mind would spot him a lot easier this way)
Being kind to others is also a great way to cultivate the good vibes! At work, at the grocery shop, at school... wherever you go! This stuff is free to give and usually, quite contagious.
Being kind to others is also a great way to cultivate the good vibes! At work, at the grocery shop, at school... wherever you go! This stuff is free to give and usually, quite contagious.
Truth is, you can choose whether you center your attention on the amazing things you do count on, or the least desired details that are probably beyond your control. Next time you find yourself dwelling on a negative feeling, literally tell your inner voice to give it a rest and do your best effort to shift your focus to how amazing your friends/loved ones are, how good the last book you read was or anything that makes you feel all fuzzy and warm inside.
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| Up up up! Image Credit: Tumblr |
4. Fitness-Fit.
Not talking about necessarily becoming a Crossfit poster child here to feel you're giving exercise it's reasonable amount of time in your life. The options are wide nowadays and it's easy to make it enjoyable if you choose something you know you'll enjoy; dance, swimming, running, aerobics, zumba, pilates, you name it! It's great whether you want to get started on matters of health alone or if you have a super specific goal or motivation (for most, also known as "summer")
Try to find a buddy to start the plan with; it's easier to stay on track with mutual encouragement (or competition).
Try to find a buddy to start the plan with; it's easier to stay on track with mutual encouragement (or competition).
Even if you start off with 1 hour, twice a week, your body will start asking you for it more often (I didn't think it was possible either, but now I even feel a bit funny on the days I don't go running)It's very important that if you really want this habit to stick, you carefully plan it out and commit yourself to each step of the process. Embrace the fact that results may take some time to show (dropping sizes or being able to run after the bus without getting agitated).
When planning your routine, make sure to include rest days as well. A healthy diet would of course be your best allied in feeling lighter and more energetic, but if you're still not quite there in attaining that other habit, then at least try taking it one meal at a time, maybe adding less cheese on the pasta for lunch, having water instead of soda, and every other day change that snack for a bowl of fruit. Little steps, baby steps.
Lists are amazing for everything, in this case, they can help you identify your strengths and weaknesses when it comes to exercising. When are you most successful? When do you slack out? Finding out why will allow you to redirect the sails and keep moving effectively towards the goal.
Beyond the health or aesthetic benefits of working out; physical activity is also massively beneficiary to our brains. It helps us to think clearly and perform much better.
5. More organized than the Italian Mafia. Capisce?
I'm gonna develop more on this later on (not the mafia part probably, but on productiveness and organization, so I'll keep it short and sweet here)
Equip yourself with a planner or two; one to keep all your appointments and deadlines at sight and the other one -or a notebook will do- for your personal goals.
When you set a goal, your very next move should be to break it down into a SMART set of steps you need to follow through to make it happen.
Create a daily to-do list every week for the regular items and, every night, before you go to bed, create an specific one for the day after. This saves you the time to have to think during the day what is it that you need to do for you to invest it in the action itself.
Track yourself, before you wreck yourself (what?).
Make sure you keep record of the things you accomplish and those you have problems completing effectively. Create an action plan for these last ones and don't be afraid to ask people who seem to have it locked down.
At home, give everything it's place, get rid of the stuff you don't need and keep what you do, handy and tidy. A clear desk is makes the work flow cleaner.
Couldn't find the habit you're planning to acquire? Stay tuned for Part 2, you might just get lucky.
Sources: Rich Habits, Gabriele Oettingen, Michele Borboa, NerdFitness, Scrawny to Brawny, The Healers Journal,
When planning your routine, make sure to include rest days as well. A healthy diet would of course be your best allied in feeling lighter and more energetic, but if you're still not quite there in attaining that other habit, then at least try taking it one meal at a time, maybe adding less cheese on the pasta for lunch, having water instead of soda, and every other day change that snack for a bowl of fruit. Little steps, baby steps.
Lists are amazing for everything, in this case, they can help you identify your strengths and weaknesses when it comes to exercising. When are you most successful? When do you slack out? Finding out why will allow you to redirect the sails and keep moving effectively towards the goal.
Beyond the health or aesthetic benefits of working out; physical activity is also massively beneficiary to our brains. It helps us to think clearly and perform much better.
 |
| Image Credit: Pop Sugar |
5. More organized than the Italian Mafia. Capisce?
I'm gonna develop more on this later on (not the mafia part probably, but on productiveness and organization, so I'll keep it short and sweet here)
Equip yourself with a planner or two; one to keep all your appointments and deadlines at sight and the other one -or a notebook will do- for your personal goals.
When you set a goal, your very next move should be to break it down into a SMART set of steps you need to follow through to make it happen.
Create a daily to-do list every week for the regular items and, every night, before you go to bed, create an specific one for the day after. This saves you the time to have to think during the day what is it that you need to do for you to invest it in the action itself.
Track yourself, before you wreck yourself (what?).
Make sure you keep record of the things you accomplish and those you have problems completing effectively. Create an action plan for these last ones and don't be afraid to ask people who seem to have it locked down.
At home, give everything it's place, get rid of the stuff you don't need and keep what you do, handy and tidy. A clear desk is makes the work flow cleaner.
 |
| "Do important stuff" Image Credit: Giphy |
Couldn't find the habit you're planning to acquire? Stay tuned for Part 2, you might just get lucky.
Thanks for reading!
Louie
Sources: Rich Habits, Gabriele Oettingen, Michele Borboa, NerdFitness, Scrawny to Brawny, The Healers Journal,
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