How to start a routine and make it stick

The average person gives up on their New Year’s resolution(s) after 32 days, and the diet industry loves to put the blame on us. The diet industry takes no responsibility for the stress brought on by drastically cutting calories or even entire food groups. It takes no responsibility for the burn out brought on by the expectation to intensely workout every single day, with no rest or time off. It takes no responsibility for the disappointment brought on when its promise to deliver dramatic results in a short period of time falls through.

In reality, it isn’t realistic to go from working out 0 days per week to 6 days per week. It isn’t realistic to lose multiple pounds every single week. It isn’t realistic to completely cut out foods we love, indefinitely.

But instead of realizing that our goals and expectations may not be realistic, we consider ourselves to be failures, and we completely quit.

This year, let’s be smart. Let’s be strategic. Let’s be successful. Let’s start a routine that can stick, forever.

Here’s how:

1. Choose activities that you enjoy. If you hate running, don’t sign up for a 5k that you swear you’ll train for. If you hate yoga, don’t sign up for a yoga membership. Instead, choose activities that you’ll look forward to. The options are endless, from walking to jogging to hiking to dancing to weight lifting to barre to yoga to kickboxing…

2. Start small. If your current fitness routine is nonexistent, striving to workout 5 days per week might become too overwhelming. Instead, start to workout once per week for 30-60 minutes. After a few weeks of success with one workout, increase to 2, then 3, and so on. Continue to increase either the number of sessions or the duration of sessions until you find an amount that works for you and your schedule.
   
   In the realm of nutrition, the same idea stands. If you are used to frequently ordering takeout, swearing off takeout and striving to cook everything at home might seem daunting. Instead, start with breakfast. Start your day with lean proteins, healthy fats, and grains, made in your very own kitchen. Once breakfast becomes a habit, work on preparing a few lunches to take to work each week. Continue to add on to your cooking and meal prep until you find a sustainable routine that leaves you feeling full, satisfied, and energized.

3. Try habit stacking. There are plenty of things that we do every day out of habit, like making coffee, brushing teeth, showering, making a phone call, wiping up the kitchen, etc. Ensure adherence to the new habit you’re trying to introduce by stacking it with another habit you’ve already mastered. For example, start brewing your coffee and take a walk around the block. Complete a stretching and mobility routine before brushing your teeth and getting ready for bed. Squeeze in a quick 15 minute workout before washing your hair. Wipe down the kitchen and take a walk before settling onto the couch for the evening. The more consistent you can be, the better.

4. Phone a friend. As social and emotional humans, we thrive on support and connection. Tell a friend about your goals, and ask them to get involved! Meet each other at the gym. Take a walk together (or walk “together” on the phone). Share recipes you’ve tried and enjoyed. Check in to see how everything is going. Be the reason your friend keeps moving forward!

5. Don’t be afraid to re-evaluate and switch gears. Maybe plan A isn’t working. Maybe February brings on a challenge you didn’t foresee. Completely giving up does not have to be the solution. Alter your goals and or the way you strive to accomplish them so they are a better fit for this current time in your life, and keep moving onward and upward.

6. Hire a professional. Trying to put together your own strategic, impactful plan takes a lot of background and skill. Take out some of the guesswork and trial and error by hiring a professional who can point you in the right direction right away. Make sure to be open and honest about your specific goals as well as the obstacles you face so they can better serve you.

Instead of going into 2022 saying, “New year, new me!” and striving towards and immediate and drastic transformation, try striving for a few small new habits, first.

Want to learn more about The Grind Before Wine’s custom programs, built specifically for you, your schedule, your goals, and your lifestyle? Click here to see program offerings, or click here to schedule a complimentary consultation.