Have you ever started the week feeling unstoppable because you just wondered how to stick to healthy habits?
It starts like this. I crushed my weekend meal preparation. This is your It was the week where we finally “go back on track.” You’re stuffing protein into breakfast oats and set up training clothes to hit that early morning run.
After that, life happens. Two weeks later, the curveball hits. The children get sick and the daycare closes. Before you know it, old habits begin to creep up.
We were all there. Building new habits is difficult and requires flexibility. No matter how strong your will, your real life will not follow a perfect schedule. Falling off the track is not a mistake. It’s just a part of being human.
The good news is: Your brain is actually your best friend in creating new habits.
The secret is not to oppose it, but to learn to work with the brain. By shifting your mindset, creating the right environment and focusing on positive reinforcement, you can rewire your mindset and embrace healthy habits.
In this article, I share the strategies I used as a dietitian and help people go to 5K runners by tapping on the power of habit change, from couch potatoes to 5k runners, from potato chip snacks to carrots.
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Rewire your mindset for long-term success
Your brain is constantly evolving. This ability to change and adapt consistently is called neuroplasticity (1). The good news is that it is possible to learn to love new habits.
But this doesn’t happen overnight. Despite the general theory that new habits take around three weeks to build, science shows that this is not the case. On average, it takes 66 days (or just over two months) for a new habit to feel like the norm (or just over two months)2).
That can be daunting. However, using these science-supported strategies allows you to rewire your mindset and love new healthy habits.
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How long does it take for a new habit to feel natural?
Trick 1: Become the person you want to be
Imagine yourself as the person you want to be, and habits help you get there. Do you want to run more? See yourself as the runner where you become, not where you are now.
When it comes to nutrition, if you’re trying to get less packaging, look at yourself as someone who eats a meal full of fruits, vegetables and whole grains.
Trick 2: Pair snacks with tasks
Are you struggling to find time (and energy) to commit to meal preparation? Here is the trick you might appreciate: the bondage of temptation (3). “Reward Pairing and The task is a twist in the reward system. You bundle together less burning activities and what you enjoy together,” says MyFitnessspal nutritionist Katherine Basbaum.3).
Here’s how to do that: Like new episodes of your favorite podcasts and TV shows, choose something really fun for you and do it when you’re preparing meals or sweating on the treadmill.
About the experts
Elizabeth Shaw, MS, RDN, CPT He is a nutrition expert, author of four cookbooks and is a pioneer of early nutrition in the field of birth nutrition nutrition. She is the president and owner of Shaw Simple Swaps, a US-based nutrition communications and consulting company.
Katherine Basbaum, MS, RD I am the food data curator for MyFitnessPal. She earned a Masters degree in Nutrition Communication from Friedman Nutrition Science & Policy at Tufts University and completed a nutrition internship at UVA Health.
Trick 3: Create a space to promote your goals
Use visual cues in your kitchen, workspace, or bedroom to trigger the habits you want. Think about the little nudges that will help you achieve your goals.
Are you trying to eat more fruit? Place it in a bowl in the center of the counter or in a glass container that cuts out the front and center of the fridge (4). Do you want to walk more? I put on my walking clothes and shoes the night before. That way you’ll be ready to go first thing in the morning.
These small shifts can help you achieve your goals.
Trick 4: Build a support network
Research shows that people you surround yourself can help you stick to and achieve your goals (can achieve your goals)5). Do you have a friend who constantly talks from the gym to go to Happy Hour? Rethink who the support network is. Getting support from people who share your passion for healthy habits can help.
“Share your goal of creating new healthy habits with someone you trust to support your goals,” says Basbaum. “Their encouragement will keep you moving forward when you realize you’re struggling.”
Trick 5: Celebrate big and small victory
Whether you meet the weekly textile goals or go to a side salad at lunchtime, celebrate those victories (6). Tap on the back and mark it as a victory in your journal, or simply tell a friend and get you back in no time.
Celebrating your victory will release dopamine, a pleasant neurotransmitter linked directly to your reward system (7). Dopamine helps strengthen habits.
Trick 6: Pin new habits to existing routines
Adding new habits to something already established can help you create those new habits. In fact, research British Journal of Health Psychology It was found that participants who attached nutritional behaviors to established daily or at specific times were successful in sticking to those behaviors (8).
So, are you finally ready to close and log your food with the myfitnesspal app? Great, make a plan to do it after brushing your teeth at night.
Trick 7: Get momentum with Micro Maube
There’s no need to overhaul your diet and lifestyle overnight. “Start with microhabits that you can build,” Basbaum says. For example, if you want to create a habit of eating five servings of produce per day, start by adding one meal or vegetables to breakfast each morning. Once that routine is set, you’re ready to add produce to another daily meal or snack.
Frequently asked questions (FAQ)
How long does it take to build a new habit?
It can take anywhere from 18 to 254 days to form a new habit, with an average of about 66 days (2).
What is the best way to maintain a healthy diet and exercise motivation?
Celebrating victory, big and small, is a good start to stay motivated. If you wait until you reach that target weight, your motivation may shine. Celebrate the miles you just recorded and the time you prepare for your meal.
Can you feel healthy habits more easily or more automatically?
Stick your habits to what you already do consistently. For example, are you trying to drink more water? Next, pour and drink a glass before diving into coffee (or tea).
What should I do if I fall on track or break my habit?
Leaning on the support network and remember “Why?” These two will help you get back on track. myfitnessspal We are here to help you not only support your meal planning, but also provide weekly habit tracker features.
How can I create routines that help healthy habits stick to me?
Focus on changes that can be easily added in a day. In the long run, this will make these healthy habits easier. Do you have an hour of training? Don’t sweat. It counts 10 minutes too.
Conclusion
It is possible to retrain your mind and learn to love new habits. Neuroplasticity, or the ability of your brain to change and adapt over time, is a major factor in this (1). Planning ahead, building a support network, focusing on micromaubes, and simply celebrating victory can help strengthen healthy habits in ways that your brain responds. (5, 6, 7, 8).
Please download myfitnessspal Apply today and start building your final habits!
How to trick your brain and fall into loving, healthy habits first appeared on the MyFitnessPal blog.
