The old adage goes, “It takes three weeks to break a habit.” This brings to mind negative things we do in our lives like, smoking, drinking, biting our nails, overeating…or any other bad habit.
But, what if we were to change this up? What if we wanted to begin habits? Wouldn’t the amount of time be about the same? I think, yes. So I’m putting my own little positive twist on this. I want to use the next three weeks to “change” or ever better, to “begin” a few habits…new and improved habits. I’ve done enough focusing on the negatives that I shouldn’t do, so I’m going to turn my focus to positives that I want to do.
This blog is about my little goals on this journey. It’s not all about just losing some weight. It’s about changing in many other positive ways to find victory in my health and wellness. I believe that by taking these little steps they will lead to big changes as they begin to piece their way together and that doesn’t seem so overwhelming for me. I am more than numbers on a scale. I need a health body, mind and spirit. So, I thought of three habits that I want to accomplish over the course of the next three weeks.
My first one:
Drink Water! I plan to drink it from the time I wake up until I go to bed at night. I don’t know what it is about water, but it’s something that I struggle getting enough of. It’s one of the most important things our body needs and something that is so easy to get, yet, I fight it. I’m probably dehydrated most of the time. Ten years ago, when I lost a lot of weight, it was the number one thing on my list then and it became something that I practically craved. I want to know my body well enough to be able to feel when I’m dehydrated. They say a lot of people eat when they are actually thirsty. That’s a theory I definitely want to test.
How will I do this? I’m a very visual person. I’m all about setting the scene and mood. For instance, a lot coffee/tea drinkers have an assortment of mugs in their cabinet. They don’t just grab the first mug they see. No, they usually find the one that feels right for that morning. So, that’s what I’m doing with my water…making it feel somewhat special. I have a certain glass and a pretty water pitcher (to aid me in getting my daily amount) that I’m going to use each day. I’m setting the scene and the mood for my personal success. And because water can feel a bit boring, I’m going to add flavor with fresh lemon, lime, cucumber and/or mint…and work on some other refreshing flavors using fresh fruits.
Which leads me to number two:
Eat Your Fruits & Veggies! This is the other area I struggle with; getting my fruits and veggies into my meals. Again, our bodies want and need the nutrients from these, yet, I fight it. Just like water, I know when I become better at eating these, I will begin to crave them instead of the sugary-carb-ridden options that I tend to go after.
How will I do this? For me, success comes from planning. I sit down every morning, log into My Fitness Pal, and write out my eating plan for the day. I have found this keeps me focused on my entire day and I actually look forward to each meal because it’s already planted in my thoughts and tends to keep me from straying. I’m going to make sure I have an assortment of vegetables and fruit options in the house. Because I know I’ll gravitate more towards the fruits (remember…I’m a sweet-eater), I need to have a plan. They do have their own source of sugars, so I need to make sure I’m getting my vegetables in there too. In my opinion, fruits always compliment breakfast…so I’m putting something there. And because I get an evening sweet-tooth, I’ll have some fruit as my evening snack. Vegetables will be included in my lunch and dinner plans.
And my third habit:
You’ve Got to Move It, Move It! Yep, exercise! I really do love to get outdoors and I enjoy a really good walk or ride on my bike – that is, once I’m out there doing it. But before I set out, my brain tends to think about the distance.
Here’s what usually takes place inside in my mind: I start out and I’m feeling pretty good, but at almost the half-way point I’m feeling ready to be done. All I can think about is, “Wow…I still have this far to go.” But then, as I pass that half-way point, I find myself digging in and pushing harder. My feelings of, “I don’t like this” turn to, “Wow, I’m feeling really good about what I’m doing!” Again, positive feedback.
How will I do this? Little Steps to Big Changes…that’s my focus. Honestly, the thought of exercising for an hour each day doesn’t sound all that appealing right now. I read somewhere that thirty minutes each day is good for your body. Thirty minutes? It sounds good and totally doable! I can do thirty minutes!
For me, that’s about a two-mile walk or a four-mile bike ride, depending on my speed that day. It burns the amount of calories I eat for breakfast. By the way, I rarely eat back exercise calorie credits. It doesn’t feel or sound overwhelming. I can easily give up thirty minutes of my morning. And you know what happens from there? It causes a mental switch to flip. I will feel so good about myself that I’ll want what’s healthy throughout my day. I will come back wanting water, wanting my fruits and veggies, and wanting to exercise more! Crazy how that works!!
My encouragement to you: 1) Think of three things that you could do over the course of three weeks to change, replace or create a habit. 2) Write a short “love” letter (yes…I want you to be gentle and kind to yourself) as a reminder of why you want and need to take this journey. Go back to it as often as needed! I go back to mine all the time.
Friends, this really is a mental journey. To succeed at anything requires some learning, planning, research and commitment. I continually remind myself of why I want and need to do this. I want to live a healthy life. I want to enjoy my retirement years with my sweet husband. I want to be a good example to my kids and grandkids. More than anything, I want to feel good about me…on SO many levels.
Setting some Little Step Goals will bring Big Changes for a healthier future. So let’s do this and begin some habits!!
*lifting my glass of water to you* Cheers!