Build Healthy Habits

Discipline is overrated. Let’s build habits instead

Starting out on your weight loss journey means you've decided to prioritise your health, which is a great decision. But let's talk about something important that can really make a difference to your success.

Discipline sounds helpful, but relying solely on willpower gets tiring quickly.

Habits, on the other hand, become automatic actions that keep you going effortlessly, even on tough days.

Why habits matter

Habits run quietly in the background. Unlike relying on discipline, habits don’t drain your mental energy. Building habits around eating well, moving regularly and looking after yourself helps your overall wellbeing. Good habits turn healthy choices into effortless decisions.

Think about it: what's something you do every day without even thinking about it? Brushing your teeth or making a cup of tea? How can noticing these automatic habits help you form new, healthier ones?

Building habits that last

Creating habits isn’t about huge changes overnight. Here’s a practical and achievable approach to setting routines you’llactually maintain:

Start tiny

Big, ambitious plans often fail because they’re overwhelming. Instead, start with something really small and simple. Drink a glass of water first thing in the morning, do two minutes of gentle stretching or add a vegetable to your meals.

Task: Choose a tiny habit you can easily start tomorrow. Write it down clearly and put it somewhere you’ll notice daily.

Link habits together

Your daily routines are powerful anchors. Connect your new habit directly to something you already do regularly. For instance, if you boil the kettle each morning, do your stretches then. If you watch TV each night, pair it with a quick set of squats or push-ups.

Task: Jot down your existing routines alongside the new habits you’d like to add, creating clear habit pairs.

Reflect: What’s one routine you currently have that can anchor a new healthy habit?

Make it enjoyable

If a habit feels miserable, you won’t keep it up. Find ways to make your habit enjoyable or pair it with something you love. So, if you don’t like workouts, choose something fun, like dancing around your living room, listening to an audiobook or podcast while you walk, or doing yoga with your favourite music.

Task: Pick something you currently dread doing for your health. Think about how you can make it fun or combine it with something enjoyable.

Create supportive environments

Your surroundings hugely influence your habits. Small changes at home can make good habits much easier. If you struggle with unhealthy snacks, rearrange your kitchen so fruit and healthier snacks are easier to reach. Put out your exercise clothes the night before or keep a filled water bottle by your workspace to remind you to drink.

Reflect:What’s a small change you can make at home today to encourage healthier choices?

Plan for tricky days

Difficult days happen to everyone. Don’t rely on sheer discipline alone. Prepare scaled-back habits for those tough times. Maybe gentle stretching instead of a full workout, or a quick nutritious snack like Greek yoghurt with berries or veggie sticks with hummus instead of cooking a big meal.

Task: Think about one easy backup habit you can use on tough days and prepare it ahead of time.

Track gently

Tracking helps reinforce habits but don’t obsess over it. Simple tracking methods like ticking off days on a calendar or making quick notes on your phone can help you see progress without stress. Celebrate even short streaks to keep motivation high.

Task: Track your tiny habit for one week. Reflect afterwards on how seeing your progress made you feel.

Reward yourself regularly

Small rewards reinforce habits effectively. Give yourself simple treats after successfully sticking to your habits. Maybe it's extra time watching a favourite show, enjoying a relaxing bath or spending some quiet time alone. Set regular rewards, weekly or after hitting milestones, to maintain your motivation and enjoyment.

Reflect: What kind of small, enjoyable rewards motivate you the most?

Troubleshooting your habits

Sometimes new habits don’t click straight away. That’s okay. If a habit isn’t sticking, make it even smaller or link it differently. Reflect regularly on what works and adjust your approach gently without harsh self-judgement.

Task: After two weeks, pause to reflect. Is your new habit working? If not, think about how you can adjust it to make it easier or more enjoyable.

Key takeaways

• Habits are more effective than discipline alone.
• Start small and build gradually.
• Link new habits to established routines.
• Make habits enjoyable.
• Shape your environment to support habits.
• Prepare backup habits for tough days.
• Gently track and celebrate progress.
• Regularly reward yourself to reinforce habits.
• Adjust habits gently if they’re not sticking initially.
  

Which new habit feels achievable this week? Write it down and place it somewhere visible. Remember, consistent, gentle efforts build lasting habits. You’re aiming for progress, not perfection.