As the New Year begins... Tips for getting back on track
1.IDENTIFY YOUR VULNERABILITIES AND TRIGGERS
Common triggers that set us up for failure: Stress, boredom, frustration with lack of progress, Holidays, Vacations, Trying to much too quickly.
2. CREATE A SCHEDULE, WRITE ON CALENDAR
[when you get off schedule, jump right back on]
Do you have a schedule to fit in these habits in your life? [Exercise, filling the water bottle, eating meals/snacks] The power of having a schedule cannot be overstated. Even if you blow it, you know where to begin again..
3. USE YOUR CURRENT BEHAVIORS TO JUMPSTART NEW ONES.
Typically, our habits follow a behavior pattern set off by a trigger or reminder. Example: Instead of coming home, changing into comfortable clothes and sitting on couch - walk into horse, and put on WORK OUT CLOTHES AND RUNNING SHOES.
Simply look for current habits you already have on autopilot and use them as a reminder for those you would like to build up again.
4. GET BACK TO BASICS
It’s tempting to try to do too much too quickly, especially when you’re trying to get back on track quickly. But, this is usually counterproductive for making progress.
Depending on how far you’ve slipped up, you may have to get back to the bare basics and build up overtime to a sustainable routine. [Example: Ratchet up your commitment - today TLS friendly breakfast and mid morning healthy snack - plus 32 ounces of water and 10 minute walk... tomorrow - add lunch - 8 more ounces and 10 more minutes of walking.]
5. EMBRACE IMPERFECT STARTS
Instead of worrying about “doing it right” the first time, why not simply get started right now.
Once you get back on track and build up consistency with the habit, you can figure out how to do it better overtime.
Remember it’s easier to make changes once you’re already in motion.
6. CHANGE YOUR ENVIRONMENT
Is your current environment designed for success or failure?
For example, keeping bags of chips and cookies around your bedroom and kitchen cupboard makes it easier for you to binge eat and snack late at night. If you can't trash them at the very least many them less visible.
7. KEEP YOURSELF ACCOUNTABLE [This is a good time to get a TLS JOURNAL]
It can be a real challenge to get back on track, particularly if you don’t have any accountability to anyone who is ‘counting’ on you to show up.
These people are easy to find. They are here in our TLS together group.
8. FOCUS ON SYSTEMS [not THE SCALE]
Example: Focus on creating a TLS friendly kitchen or office. Work on your schedule. Plan your MEALS....
If you wonder what the TLS stands for, it is the Transition Lifestyle System I help people follow when they want to feel better, look better and reduce some unwanted inches they may have gained over the holidays. Please let me know if you would like some of the information referenced above at no cost, no obligation ... just a gift from me.
See you all soon!
Jorji Jett, Health and Wellness Consultant