6 - Five Healthy Habits can transform your life

On a scale of 1-10 how would you rate your health? 

Why would you rate it that way?

I am no expert in health and nutrition, but I think that over the years I have mostly treated my body kindly and it is a subject that I am passionate about. I have read many, many books about it, and have achieved some pretty good results from following some techniques. But good health doesn’t need to be complicated. 

There are many complex and often opposing theories about health and nutrition, but ultimately it comes down to two simple things. Eat natural foods and move more. 

Unfortunately, in today's society we have too much food choice and too many opportunities to be static - at work, travelling and at home. Neither help us to maintain a healthy lifestyle without intention.

Processed foods, anything with more than one ingredient on the label often contain added sugar and salt, and we can all agree that whilst tasty, these are not good for us. 

On the other hand, our bodies are bipedal as we are meant to move and walk! In fact, walking is one of the most beneficial forms of exercise you can do and if you are able to increase your general daily movement, you are likely to be healthier and reduce your risk of disease and obesity. Unfortunately, most of our jobs and lives are sedentary.

Fortunately,  there is something simple you can start today that will transform your life. 

You can slowly introduce new Healthy Habits. Check out my resources page HERE for a printable ‘Healthy Habits’ guide with '30 days of taking action' worksheet. 

I challenge you to take five new habits and build them into your daily routine. Start small, you are looking for success. It may be as simple as starting the day with a pint of water (one of mine), walking 5,000 steps each day, or switching off devices at 8pm.

In order to succeed with your chosen habits, I would recommend habit stacking. Your brain has literally thousands of different well-formed existing habits that it uses on autopilot each day. From the way you open your curtains each morning, how you shower, and the way you make your morning cuppa. You brush your teeth twice a day for 2 minutes and I bet that is a well-formed habit, right?

Habits are formed through repetitive behaviours. Your brain builds a strong network of neurons to support these behaviours and the more you do something, the stronger and more efficient the connection becomes.

The reason habit stacking works so well is that your current habits are already built into your brain. You have patterns and behaviours that have been strengthened over years. By linking your new habits to an existing one that is already well-formed (a trigger), you will be more likely to maintain it. 

Try to ensure that the trigger (existing habit) is very specific, and you are clear on the action (new habit) you will take. It also works best if it is not bound by a specific day, and you use an existing habit that is frequent and part of your regular routine. 

Let’s take the toothbrushing example. You want to increase your water intake each day but struggle to do so. You decide that you will keep a cup next to your sink so that each time you brush your teeth you have a cup of water. The cup and water are close together, which is convenient, and you will get two extra cups of water each day which will hydrate your brain and your body! 

Here is how you can get started: 

1. Write a list of 10-20 small actions you could take daily to be healthier, happier, and more productive. Ensure they are small and achievable and can be repeated daily. 
2. Reduce this list down to 5 that you wish to take forward and identify what existing habit you will stack it next to. 
3. Write them down and make it highly visible!
4. Missing a habit one day happens, try not to miss two days in a row! 

Examples include: 

• Drink one pint of water on waking 
• Read one page a day whilst eating lunch 
• Read positive affirmations whilst brushing teeth 
• Walk at least 6,000 steps daily
• Take multi-vitamins before bed 
• No screens after 8pm
• In bed (ready to sleep!) by 10pm 

Trial your habits for a few days to make sure they are achievable and right for you and do not put too much pressure on yourself, your habits should be small and easily achievable whilst positive and healthy.

Interested to learn more? Try reading ‘Atomic Habits’ by James Clear for more of the science behind habit forming and stacking. 

If you want more personalised support and guidance then drop me a message at [email protected] 

Always with love, 

Elsa x