The time to start is now, but how long until the healthy habit sticks. They say it takes 21 days to form or break a habit, but I don’t believe it. A healthy habit that fits your lifestyle takes time to develop and 21 days is not enough time.
Remember, it’s only through trial and error that we can truly figure what works for us. In fact, forcing yourself to do something consistently will seem forced and anything that feels forced tends to feel more punitive than rewarding. So, forget the 21-day rule.
First, figure out what healthy habit you would like to start or what unhealthy habit you would like to reduce.
Second, think long term, not 21 days. You want to develop this habit over your lifetime – not in 21 days. After all, there is no deadline.
Third, keep it simple and hassle free.
Fourth, keep is positive. Always think of what you can add to your life to develop the healthy habit or reduce a bad habit; do not tell yourself that you have to subtract or give up something.
1. You want more sleep. Q: how are you sabotaging your sleep time? Example A: you stay up too late to watch your favorite shows.
Solution: consider adding a DVR service.
2. You eat out too often. Q: why are you eating out so much? Example A: you work crazy hours.
Solution: consider adding a meal prep/plan service to your busy lifestyle.
3. You want to exercise more frequently. Q: what is keeping you from exercising? Example A: I work crazy hours; I don’t know how to exercise; I don’t have time/money for a gym; I am lazy.
Solution: consider working out in the AM before your work day starts; consider hiring an online coach or following exercise professionals on social media; YouTube has a ton of quick workouts ranging from beginner friendly to advance and you can play the videos on your television; join a challenge with a friend or co-worker to help motivate you.
4. You want to reduce the number of cigarettes that you smoke per day. Q: what are some of your triggers? Example A: stress at work; nicotine craving; hand to mouth motion
Solution: consider joining a counseling group; try using nicotine patches; keep gum to chew
5. You want to reduce the amount of coffee you drink daily. Q: how many cups of coffee do you drink throughout the day? Example A: Two to Five
Solution: after each cup, drink one 12 oz bottle of water before heading for a coffee refill.