Habits

Insights on building positive habits, breaking bad habits, and cultivating routines that lead to lasting change. Find practical tips, advice, and real-life stories that empower you to create habits that enhance your well-being. Learn the science behind habits and start your journey toward a healthier, happier lifestyle. Elevate your daily routine and unlock the key to sustainable personal growth.

  • Goals, Habits

    Types of Goals: Outcome, Performance, and Process Goals

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    Introduction

    Welcome back to our little corner of the internet, where we chat about all things health, fitness, and wellness. I’m so glad you’re here! To start, have you ever set a goal but felt lost on how to achieve it? Trust me, I’ve been there too! It can be so frustrating to have a big dream but not know the steps to make it a reality. Therefore, today, I want to talk about something important that can make a huge difference in your journey towards sustainable weight loss, health, and overall wellness: setting the right types of goals. You see, not all goals are created equal. There are outcome goals, performance goals, and process goals, and each plays a unique role in helping you reach your destination.

    Understanding these different types of goals and how to use them can be a game-changer. By the end, you’ll have a clearer picture of how to structure your goals to not only set yourself up for success but also to enjoy the journey along the way.

    SEE MY COMPLETE GUIDE ON HABIT FORMATION > Mastering Habit Formation and Behaviour Change For Your Health

    Outcome Goals

    Outcome goals focus on the end result. For instance, you might aim to lose 20 pounds or run a marathon. These goals are clear and specific. They give you a target to aim for and a reason to keep pushing forward.

    Why They Are Important

    Outcome goals are important because they give you direction. Specifically, they help you visualise your end destination. This clarity can motivate you and keep you focused. Knowing exactly what you want to achieve will encourage you to take consistent action. Setting specific outcome goals can significantly improve physical activity, weight management, and other health behaviours. (Yumpu)​

    Examples in Health and Fitness

    In terms of weight loss, an outcome goal could be, “I want to lose 20 pounds.” This is a clear and measurable target. In fitness, you might say, “I want to run a marathon.” thus, this gives you a concrete challenge to prepare for.

    To succeed, you need the right kind of goals. Check out Setting Goals and Crushing Them for strategies that work.

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    types of goals

    Pros and Cons

    Benefits:
    Outcome goals offer motivation. They give you a clear target to aim for. As a result, this can be very inspiring and keep you committed to your journey.

    Potential Downsides:
    Outcome goals can feel distant. In other words, the end result might seem far away, making the goal feel overwhelming at times. This can be discouraging if progress seems slow.

    Performance Goals

    Performance goals focus on achieving specific standards. For example, you might want to run a 10-minute mile. Unlike outcome goals, these goals are about your performance, not just the end result. They measure how well you do something.

    How They Differ from Outcome Goals

    Performance goals are different from outcome goals as they break down the bigger picture into manageable pieces. While an outcome goal targets the end result, a performance goal targets the steps you take to get there. Therefore, this makes them more actionable and often easier to track.

    performance goals

    Examples in Health and Fitness

    For weight loss, a performance goal could be, “I will lose 1 pound per week.” This sets a clear, measurable standard for your progress. In fitness, you might set a goal like, “I will improve my squat by 20 pounds in 3 months.” Hence, this gives you a specific performance target to work towards.

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    Pros and Cons

    Benefits:
    Performance goals are more controllable. They focus on what you can do, making them less dependent on external factors. As a result, this can make them feel more achievable and keep you motivated. Setting performance goals significantly enhances the intention-health-behavior relationship (Conner et al., 2016).

    Potential Downsides:
    Performance goals can still be affected by factors beyond your control. Things like illness, injuries, or unexpected events can impact your ability to meet these goals. Nonetheless, with the right mindset, you can adjust and keep moving forward.

    Weight loss goals need to be specific and actionable. Learn more about goal-setting in Smart Weight Loss Goals.

    Process Goals

    Process goals focus on the actions you take. For instance, going to the gym three times a week. These goals are all about what you do, day in and day out. They help you stay consistent and build healthy habits.

    Their Role in Building Habits and Consistency

    Process goals are important for creating lasting change. By focusing on daily actions, you build routines that become second nature. Ultimately, this consistency is key to achieving your bigger goals. Over time, these small actions add up to BIG progress.

    Examples in Health and Fitness

    For weight loss, a process goal could be, “I will track my food intake daily.” This action helps you stay mindful of your eating habits. In fitness, you might set a goal like, “I will follow a workout plan five days a week.” This keeps you committed to your exercise routine. You can use a fitness tracker to keep all your goals in one place, I use this Fitbit Luxe – which I love because it also looks like jewellery!

    outcome goals

    Pros and Cons

    Benefits:
    Process goals are fully controllable. You decide to take these actions every day. This control helps you build sustainable habits that support your long-term goals. Moreover, process goals, such as going to the gym regularly, help in forming habits and improving exercise frequency and fitness levels (Prestwich et al., 2003).

    Potential Downsides:
    Process goals may seem less exciting. They require discipline and can feel repetitive. However, sticking with them is crucial for long-term success.

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    How to Combine All Three Types of Goals

    Effective goal setting involves adjusting between these different types of goals (Wrosch et al., 2013). Each type of goal plays a unique role in your journey. Outcome goals give you a clear target. Performance goals break that target into manageable steps. Process goals focus on the daily actions that ultimately lead to those steps.

    types of goals

    Let’s look at an example plan:

    • Outcome goal: Lose 20 pounds in 6 months.
    • Performance goal: Lose 1 pound per week.
    • Process goal: Exercise for 30 minutes, 5 times a week, and track daily food intake.

    As a result, this ensures you have a clear end goal, measurable steps, and daily actions to keep you on track.

    Tips for Successful Goal Setting

    Start small and build up.
    First, start small and build up. Initially, begin with small, achievable goals. As you gain confidence, gradually increase your targets. In this way, you prevent overwhelm and it keeps you motivated.

    Be flexible and adjust as needed.
    Life happens and sometimes plans change. Be ready to adjust your goals if necessary. Indeed, flexibility helps you stay on track without feeling discouraged.

    Celebrate small wins to stay motivated.
    Take time to celebrate your progress, no matter how small. Recognising your achievements keeps you motivated and reminds you that you’re moving forward.

    Consistency turns goals into results. Discover why small habits matter in The Importance of Consistency.

    Types of Goals: Conclusion

    Outcome goals give you a clear target to aim for. Performance goals break that target into manageable steps. Process goals focus on daily actions to keep you moving forward. Altogether, all 3 types of goals create a well-rounded plan for reaching your health and fitness goals.

    Start setting your own goals today! Remember, achieving sustainable weight loss, health, and wellness is a journey, not a race. Take it one step at a time. Be patient with yourself. Celebrate each small win and keep pushing forward. You’ve got this!

    I’d love to hear from you! What goals are you setting for yourself? Share them in the comments below. Don’t forget to subscribe to the blog for more tips and support.

    Final Note

    Thank you so much for joining me on this journey to better health and wellness and I hope you found these tips on setting goals helpful and inspiring. Remember, you’re not alone in this. We’re in it together, cheering each other on every step of the way.

    Wishing you all the best in your journey. Stay positive, stay motivated, and enjoy the journey. You’ve got this!

    Warmly, Brooke

  • Goals, Habits

    75 Medium Challenge: 5 Daily Habits + FREE Printable Tracker!

    75 medium challenge

    You’ve probably seen the 75 Hard Challenge plastered all over social media – the one with the super strict rules list that makes you feel like you’ve signed up for a military boot camp instead of a lifestyle tweak.

    It’s intense, I’ll give it that, but let’s be honest: for most of us mere mortals with actual lives, kids, jobs, and a need for the occasional chocolate biscuit, it’s a bit much.

    But don’t worry, I’ve got your back!

    Enter the 75 Medium Challenge – the cooler, more balanced cousin of the 75 Hard Challenge. Think of it as the “let’s glow up without losing our marbles” plan. It’s got all the habit-building magic without the drama, and it’s designed to work with your life, not against it.

    Plus, I’ve thrown in a free tracker, a guide that’s actually realistic, and loads of aesthetic ideas to keep you motivated for the full 75 days.

    Sound good? Let’s dive in!

    Table of Contents

    Why the 75 Hard Challenge Rules Don’t Work for Everyone

    First things first, let’s address the elephant in the room – the 75 Hard Challenge. Sure, it’s called a “mental toughness” challenge, but some of its rules are as rigid as a Victorian corset. Here’s why it’s not everyone’s cup of tea:

    The Diet Plan: No cheat meals? None? Not even a slice of cake at your nan’s birthday? That’s just cruel. A strict diet plan like this might lead to obsession, guilt, and a long-term unhealthy relationship with food.

    Two-a-Day Workouts: 45 minutes, twice a day every single day for 75 days? Who has the time?! Between work, kids, and that mountain of laundry, this rule is borderline impossible for most of us. Plus, overtraining can leave you knackered or injured.

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    • Measures your breath to reveal if you’re burning carbs or fat.
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    • Helps you hit your goals faster—fat loss, energy boosts, or just feeling like a boss.
    • Backed by science and super easy to use.

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    Drink a Gallon of Water: Unless you fancy spending half your life in the loo, this one’s not practical. Hydration’s important, but there’s no need to drown yourself.

    Progress Pictures: Snapping daily photos might sound harmless, but for many, it fuels unhealthy body-checking habits. You’re more than your before and after pictures, hun!

    The Aesthetic Pressure: Let’s face it, part of the appeal is the promise of a dreamy before and after, but the journey should be about more than just looking good in gym leggings.

    Sound like a nightmare? Don’t panic – there’s a better way.

    📌 Pin this for later! ⬇

    What is a 75 Medium Challenge

    This is where the Medium 75 Challenge swoops in to save the day. It’s a kinder, more sustainable 75 Day Challenge. No extreme diet plans, no two-a-day workouts, and no guilt-tripping if you don’t tick every box on the rules list.

    It’s about creating simple daily habits that actually stick.

    Think of it as the ultimate glow-up challenge – one that focuses on balance, sustainability, and self-love.

    Ready to build strength and flexibility without breaking a sweat? This Ultimate 4-Week Wall Pilates Challenge is perfect for beginners looking for a gentle yet effective way to get moving!

    Check it out here!

    My 5 Daily Rules for the 75 Medium Challenge

    Here’s the 75 Medium Checklist – simple, doable, and designed to fit your life. Save this list, stick it on your fridge, or grab the free printable tracker I’ve created to help you stay on top of things.

    Mindfulness and Self-Care: Spend at least 10 minutes a day on something that calms your mind, like journaling, meditation, or just enjoying a moment of peace with a cuppa.

    Mindful Eating: Forget extreme diet plans. Eat three balanced meals and two snacks each day, focusing on whole, nutrient-dense foods. Yes, that includes your favourite treats – moderation is key.

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    Daily Movement: Get 30 minutes of movement a day. This could be walking, yoga, swimming, or even a cheeky dance in your living room. The key is consistency, not intensity.

    Stay Hydrated: Aim for 8-10 glasses of water daily. Adjust based on your needs – no one’s asking you to lug around a gallon jug unless you really want to.

    Prioritise Sleep: 7-9 hours a night is the goal. Create a relaxing bedtime routine that works for you – think cosy PJs, no phones, and maybe a good book.

    Struggling to hit those 7-9 hours of quality sleep? Check out these 11 quick hacks to fall asleep faster tonight and wake up feeling refreshed!

    Check it out here!

    Why This Approach Works

    The beauty of this challenge is how realistic and adaptable it is. Unlike the ultra-strict approaches you might have seen, this one acknowledges that life can be messy, unpredictable, and full of surprises.

    It’s not about being perfect every day or sticking to some rigid formula – it’s about creating habits that work for you in the long run.

    Rather than setting yourself up for burnout with extreme rules or unrealistic expectations, this challenge focuses on building a foundation of healthy habits that you can actually sustain.

    person holding white liquid filled cup above two pairs of dumbbells

    And the best part? If you miss a day, it’s no big deal.

    There’s no punishment, no guilt, and certainly no need to throw in the towel. Just pick up where you left off and keep moving forward. Progress isn’t about being perfect; it’s about showing up consistently and giving yourself grace when things don’t go to plan.

    This approach works because it prioritises balance and self-compassion. You’re not competing with anyone else, and you’re not stuck in a cycle of all-or-nothing thinking.

    You’re taking steps that fit your life, building momentum, and proving to yourself that small, consistent actions really do lead to big changes.

    Free Tracker & Template Ideas

    Want to stay on track? I’ve created a free printable tracker to make this Medium 75 Challenge even easier.

    You can use it to tick off your daily goals, jot down progress, and even add your own personalised 75 Challenge rules. It’s cute, it’s functional, and it’ll keep you motivated for the whole 75 days.

    Conclusion

    So, are you ready to tackle this 75 Medium Challenge and create your own epic before and after story?

    Whether you’re smashing it with a 75 Day Workout Plan, or just showing up for yourself every day, you’ve got this.

    Remember, it’s not about how you start – it’s about the habits you build along the way.

    Let’s get cracking – Your glow-up awaits!

    📌 Pin this for later! ⬇

  • Habits

    5 Types of Mentality: A New Approach To Healthy Habit Changes

    Right then, let’s talk mentality. It’s the make-or-break factor in your health journey, the thing that determines whether you power through setbacks or crumble at the first hurdle. And here’s the kicker—your mentality isn’t set in stone. It’s not a personality trait you’re stuck with. The types of mentality you adopt can either fuel your success or sabotage it entirely.

    Want to know which ones are holding you back? More importantly, want to know how to fix them?

    Let’s dive into the five biggest mentality types that can shape your fitness and weight loss journey for better or worse.

    Table of Contents

    1. Fixed Mindset vs. Growth Mindset – The Mentality That Makes or Breaks You

    Fixed Mindset: Stuck in the Same Old Patterns

    If you’ve ever thought, “I’ll never be fit” or “I’m just not the type of person who can lose weight,” then congratulations, you’re dealing with a fixed mindset.

    This mentality tells you that your abilities are set in stone. If you struggle with weight loss, you assume that’s just who you are, rather than something you can change.

    Why this mentality holds you back:

    • You give up at the first sign of difficulty.
    • You see failure as proof that you are not good enough.
    • You avoid challenges because you are scared of looking bad.

    Growth Mindset: The Mentality for Winners

    A growth mindset tells you that skills, habits, and success are built over time, not something you are just born with. Instead of seeing failure as proof you should quit, you see it as a lesson.

    How to shift into a growth mindset:

    • Accept that progress takes time.
    • Treat setbacks as learning opportunities, not proof that you have failed.
    • Focus on what you can do, instead of what you cannot do yet.

    Next time you hear that little voice in your head saying, “I can’t do this,” add one tiny word: “I can’t do this yet.”

    2. All-or-Nothing Mentality – The Perfectionist Trap

    If you have ever thought, “Well, I already ate a biscuit, so I might as well eat the whole packet and start again Monday,” then congratulations—you have fallen into the all-or-nothing mentality.

    This mentality makes you believe that if you cannot be perfect, then it is not worth trying at all. Spoiler alert: perfection does not exist.

    Why this mentality will wreck your progress:

    • You either follow your diet perfectly or go completely off the rails.
    • You are either smashing workouts every day or doing nothing at all.
    • One “bad” meal means your entire diet is ruined.

    How to ditch all-or-nothing thinking:

    • Health is not about being perfect, it is about being consistent.
    • Messed up one meal? No big deal. Just get back on track at your next meal.
    • Progress, not perfection, is what matters.

    3. Process-Oriented vs. Outcome-Oriented Mentality – Are You Enjoying the Journey?

    Outcome-Oriented Mentality: Obsessed with the Finish Line

    If your only focus is hitting a goal weight, you are probably making the journey miserable for yourself.

    You ignore all the good things happening along the way—more energy, better sleep, feeling stronger—because you are fixated on the number on the scale.

    Why this mentality will keep you stuck:

    • You feel like a failure if results do not happen fast enough.
    • You rush through the process, desperate for results.
    • You lose motivation as soon as progress slows down.

    Process-Oriented Mentality: Learning to Love the Journey

    People who actually keep the weight off have one thing in common: they enjoy the process of getting healthier.

    How to shift into a process-oriented mentality:

    • Focus on small daily wins like eating more vegetables, lifting heavier, or running further.
    • Set process-based goals like “I’ll work out three times a week” instead of “I’ll lose 5kg.”
    • Stop living for some future moment and start enjoying right now.

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    types of mentality

    4. Victim Mentality – The “It’s Not My Fault” Mindset

    Ever catch yourself thinking, “I just have bad genetics” or “I don’t have time to be healthy”? That is the victim mentality talking.

    Why this mentality holds you back:

    • You blame external factors instead of taking responsibility.
    • You believe that nothing is in your control.
    • You focus on excuses instead of solutions.

    How to ditch the victim mentality:

    • Take ownership—yes, life throws obstacles at you, but you get to choose how you respond.
    • Focus on what you can control instead of what you cannot.
    • Stop waiting for perfect conditions—start where you are, with what you have.

    Related Post: How to Stop Yo-Yo Dieting for Good

    5. Flexible vs. Rigid Mentality – Adaptability is Key

    Rigid Mentality: The “My Way or No Way” Approach

    You have a plan, and you refuse to change it, no matter what. You eat the same meals, do the same workouts, and if life throws a curveball? You panic.

    Why this is a problem:

    • Life is unpredictable. If you cannot adapt, you will quit as soon as something disrupts your routine.

    Flexible Mentality: The Key to Long-Term Success

    People with a flexible mindset roll with the punches. They adjust their approach when needed instead of throwing in the towel.

    How to develop a flexible mentality:

    • Can’t get to the gym? Do a home workout.
    • Travelling? Find meals that fit your goals instead of stressing about a perfect diet.
    • Had a rough week? Instead of quitting, adjust your plan and keep going.

    Mindset Hacks for Weight Loss Success: Must-Read Posts

    Struggling with motivation? Stuck in self-doubt? These posts will rewire your mindset, boost confidence, and keep you on track!

    Types of Mentality: Final Thoughts

    Your mentality matters. The way you think shapes the way you act, and that determines your results.

    • Fixed vs. Growth Mindset: Stop thinking you cannot change. You can.
    • All-or-Nothing Mentality: Progress beats perfection every time.
    • Process vs. Outcome: Enjoy the journey. That is where the real transformation happens.
    • Victim Mentality: Take ownership. You have more control than you think.
    • Flexible vs. Rigid: Adaptability is the key to long-term success.

    Now, which of these types of mentality have been holding you back? And more importantly, which one are you going to change first? Let me know in the comments.

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    TYPES OF MENTALITY
  • Habits

    Mastering Habit Formation and Behaviour Change For Your Health

    Introduction

    Ever wondered how some people seamlessly weave healthy habits into their daily lives, making it look like a walk in the park? Those people didn’t just make those changes overnight, habits take time and practice to form. Habit formation is more than just a routine; it’s a dynamic process that shapes our behaviours over time. Understanding how habits are developed and how they influence our choices is key to achieving sustainable health and fitness transformations. In this post, I want to talk about how habit formation and behaviour change are the keys to a healthier, more balanced lifestyle. Keep reading to understand how habits are formed and how to change your behaviours over time to achieve your goals.

    Habit Formation and Behaviour Change

    Understanding Habit Formation

    How Habits Are Formed

    When you find yourself reaching for a snack at the same time every day or putting on your running shoes without even thinking? That’s the cue-routine-reward cycle, the heartbeat of habit formation. First, there’s the cue – a trigger that sets your habit in motion. It could be a specific time, a feeling, or even a particular event. Next comes the routine – the habitual action you take. Whether it’s grabbing an apple or going to the gym, this is the meat of your habit. Finally, the reward – the feel-good moment that seals the deal. Maybe it’s the burst of energy from your snack or the sense of accomplishment after a workout. Understanding this cycle is like having a roadmap for your habits; once you know the route, you can navigate it with intention.

    RECOMMENDED READ:

    Atomic Habits by James Clear

    The saying, “practice makes perfect” is spot on when it comes to habits. The more you repeat a behaviour, the more ingrained it becomes in your daily routine. Consistency turns actions into automatic responses. It’s not about perfection; it’s about showing up regularly. Whether you’re aiming to drink more water or move more, the key is to make it a regular part of your day. Over time, these repeated actions carve out neural pathways in your brain, making your habits not just something you do but a part of who you are.

    person holding blue ceramic mug and white magazine

    The Habit Loop

    • Cue: The Trigger
      • The initial spark that kicks off the habit loop
      • Can be a specific time, emotion, or event
      • Acts as the signal for your brain to initiate the routine
    • Routine: The Habitual Action
      • The conscious and repeated behaviour you engage in
      • Can include activities like workouts, healthy snacks, or other positive behaviours
      • The central part of the habit loop where you actively participate
    • Reward: The Pleasurable Outcome
      • The positive reinforcement that follows the routine
      • Provides a sense of pleasure or accomplishment
      • Creates a satisfying loop that reinforces the desire to repeat the habit

    Positive Reinforcement

    When your brain associates a routine with a positive reward, it’s more likely to crave that experience again and again. Positive reinforcement not only makes the habit loop enjoyable but also strengthens the neural connections in your brain, solidifying the habit. It’s what transforms a simple routine into a behaviour that sticks.

    white and black butterflies on blue sky
    • Celebrate Small Victories:
      • Acknowledge completing a workout or making a nutritious food choice
      • Small wins contribute to positive reinforcement of habits
    • Link Habits with Intrinsic Rewards:
      • Find joy in the process itself
      • Reflect on your energy after a workout, the taste of a healthy meal you made, or the mental clarity from a good night’s sleep
      • Strengthen the habit loop without relying solely on external reinforcements
    • Incorporate External Rewards Strategically:
      • Treat yourself to something as a way to celebrate reaching milestones
      • Make sure rewards align with your overall health and fitness goals
    • Social Support:
      • Share progress with friends, family, or a supportive community online
      • Positive feedback from other people is great external reinforcement, boosting motivation and solidifying the positive habit loop

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    The Science of Habits

    Neuroplasticity and Habit Formation

    Neuroplasticity is the brain’s ability to adapt, learn, and rewire itself, no matter your age. Constantly reshaping your brains structure and function based on your experiences. When it comes to habit formation, neuroplasticity allows your brain to carve out new pathways, making it easier for habits to stick. It’s the reason why, with the right approach, you can teach your brain some great new tricks, turning positive behaviours into habits that last.

    blue and green peacock feather

    As you engage in new behaviours, especially those repeated consistently, your brain adapts. Over time, your brain shifts from the conscious decision-making of trying a new habit to a more automatic, subconscious response. This transition is a result of the brain’s commitment to efficiency. Once a behaviour becomes a habit, your brain conserves energy by making the process more streamlined and automatic. This adaptability is what transforms a conscious effort into a second nature response.

    Habit Formation and Behaviour Change in Health and Fitness

    Building positive habits is the key to unlocking long-term well-being. It’s not just about reaching a specific milestone; it’s about creating a lifestyle that supports your overall health and happiness without ways thinking about it.

    By understanding the science of habits and neuroplasticity, and using this knowledge to build positive habits, you can build a healthier, happier, and more resilient version of yourself over time.

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    Strategies for Changing Behaviour Over Time

    Set Realistic Goals

    When it comes to changing behaviour over time, the starting line is marked by the goals you set. You may want to shoot for the stars, but setting realistic goals is key for sustainable behaviour change. Being realistic doesn’t mean you are limiting ambitions; it’s more about understanding your current circumstances, acknowledging potential challenges, and creating a roadmap that leads to success. By setting targets that are within your reach, you keep up momentum, stay motivated, and celebrate the victories, no matter how small.

    Habit Formation and Behaviour Change

    Habit formation and behaviour change comes from a series of steps rather than one giant leap. Use bite-sized goals like stepping stones, guiding you through the evolution of your habits. Achieving a small goal provides a quick win, a boost of confidence that propels you forward. It’s the positive reinforcement your brain craves, creating a sense of accomplishment that encourages continued effort.

    Examples of Realistic Habit and Behaviour Changes

    • Nutrition:
      • Small Step: Replace one sugary drink with water daily.
      • Small Step: Include a serving of vegetables in one meal each day.
    • Physical Activity:
      • Small Step: Take a 10-minute walk during lunch break.
      • Small Step: Throw in some bodyweight exercises during breaks.
    • Sleep:
      • Small Step: Develop a consistent bedtime routine.
      • Small Step: Limit screen time 30 minutes before bedtime.
    • Stress Management:
      • Small Step: Practice deep breathing for 5 minutes daily.
      • Small Step: Take short breaks to stretch and relax during work hours.
    • Time Management:
      • Small Step: Prioritise one task on your to-do list each day.
      • Small Step: Set specific time blocks for focused work.
    • Mindfulness:
      • Small Step: Start with a 3-minute daily meditation session.
      • Small Step: Practice mindful eating during one meal per day.
    • Social Connection:
      • Small Step: Reach out to a friend or family member once a week.
      • Small Step: Attend a social event or group activity.
    • Financial Wellness:
      • Small Step: Create a budget for one spending category.
      • Small Step: Save a small amount regularly, even if it’s just a few pennies.
    person wearing orange and gray Nike shoes walking on gray concrete stairs

    Creating Keystone Habits

    The term “keystone” is from architecture, where a keystone is a central stone that holds an entire structure together. Similarly, keystone habits act as central behaviours that, when established, trigger a cascade of positive changes in other aspects of your life.

    For Example:

    • Regular Exercise:
      • Domino Effect: Improves overall well-being, promotes better sleep, and often leads to healthier food choices.
      • Small Step: Commit to a consistent exercise routine, even if it’s just a short workout each day.
    • Mindful Eating:
      • Domino Effect: Encourages conscious food choices, improves digestion, and builds a positive relationship with food.
      • Small Step: Start with one mindful meal a day, savouring each bite and paying attention to hunger cues.

    Choosing your keystone habits needs thoughtful consideration and an understanding of which behaviours have the most impact on your life.

    How to Find Your Keystone Habits

    1. Identify Key Areas of Improvement:
      • Reflect on different areas of your life, like your health, productivity, relationships, and well-being.
      • Decide which aspects could benefit the most from positive changes.
    2. Consider Your Goals:
      • Define your short-term and long-term goals. What do you want to achieve in different areas of your life?
      • Align your keystone habits with these goals to ensure they contribute to your overall vision.
    3. Assess Interconnectedness:
      • Look for habits that have a ripple effect, positively influencing other behaviours.
      • Consider how one habit can trigger a domino effect, leading to improvements in more than one area of your life.
    4. Start Small and Build Consistency:
      • Choose habits that are manageable and can be easily incorporated into your daily routine.
      • Focus on building consistency before adding more habits to your repertoire.
    5. Consider Sustainability:
      • Pick habits that are sustainable over the long term. Avoid habits that may lead to burnout or are too challenging to maintain.
    6. Personal Connection:
      • Select habits that resonate with you personally. Find meaning and fulfilment in the habits you choose.
      • The more personally meaningful a habit is, the more likely you are to stick with it.
    7. Experiment and Adjust:
      • Choosing keystone habits may require experimentation.
      • Be open to adjusting your choices based on how well they align with your goals and fit into your lifestyle.
    8. Review and Refine:
      • Regularly review your keystone habits and their impact on your life.
      • Be open to refining or adding new habits as your goals evolve or circumstances change.
    Habit Formation and Behaviour Change

    Building a Supportive Environment

    A supportive environment for habit formation and behaviour change can act as a catalyst, making it easier for you to start and maintain positive habits. On the other hand, a challenging or unsupportive environment can present challenges and resistance. Understanding the impact of your surroundings on habit formation can help you to shape an environment that aligns with your goals and encourages the behaviours you aim to create.

    Tips for Creating a Supportive Environment:

    • Visibility of Habits: Keep reminders of your habits visible. Visual cues can reinforce your commitment.
    • Remove Temptations: Identify and eliminate or reduce triggers that may lead to unwanted behaviours. For example, if you’re trying to eat healthier, keep treats out of sight.
    • Set Up a Designated Space: Create a designated space for activities related to your habits. This can help signal to your brain that it’s time to engage in a particular behaviour.
    • Surround Yourself with Positivity: Build a positive atmosphere. Surround yourself with supportive people, uplifting affirmations, or vision boards that inspire you on your journey.
    • Build a Routine: Build a structured routine that aligns with your goals. Consistency in your daily schedule can create a stable environment for habit formation.
    • Social Support: Share your goals with friends, family, or a community group. Having people that encourage and understand your goals can significantly impact your success.
    • Incorporate Tools and Technology: Utilize tools and technology to streamline your habits. You can use a habit-tracking app or book, a Fitbit, or a meal planning tool.
    • Make Healthy Choices Accessible: Keep healthy choices easily accessible. If you’re aiming to eat more fruits and vegetables, keep them visible and easily reachable in your kitchen.
    person in red sweater holding babys hand

    Overcoming Setbacks and Maintaining Consistency

    Habits are a journey, not a destination, and along the way, challenges are inevitable. Recognising and understanding common hurdles in habit formation is the first step toward overcoming them.

    Some Challenges Include:

    • Lack of Motivation: Moments of low motivation are inevitable and can be disheartening. Understanding that motivation fluctuates and work on ways to reignite it.
    • Time Constraints: Busy schedules can impact habit formation. Setting realistic expectations is key.
    • Stress and Overwhelm: Stressful periods may disrupt habits. Find stress-management techniques and simplify habits during challenging times.
    • All-or-Nothing Thinking: The belief that a single setback ruins everything can be demotivating. Having a more flexible mindset is essential for long-term success.
    • Lack of Accountability: Feeling alone in a health journey may make it easier to abandon habits. Finding accountability through a friend, family member, or community can provide much-needed support.
    • Unrealistic Expectations: Setting overly ambitious goals can lead to burnout. Reassessing and adjusting expectations ensures a more sustainable approach.

    To overcome setbacks and maintain consistency over time, practice self-compassion by acknowledging setbacks without self-judgment. Reflect on setbacks as opportunities to learn, identify what went wrong and adapt your approach.

    toddler's standing in front of beige concrete stair

    If a goal feels unattainable, adjust it to align with your current circumstances, focusing on the importance of flexibility. Celebrate progress instead of fixating on perfection, recognising that small victories contribute more to overall habit formation success than complete lifestyle overhauls. Focus on consistency, and understand that progress is a continuous journey rather than striving for perfection.

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    Habit Formation And Behaviour Change: Conclusion

    Starting small, being patient with yourself, and building a supportive environment are key to lasting habit formation and behaviour change. I hope you can take these ideas and use them in your health and fitness journey. Whether you’re aiming to lose weight, eat better, exercise more, or just focus on your well-being, hopefully these strategies can help you on your way to success.

    Did you find this post helpful? Do you have your own tips for lasting behavioural change? let me know in the comments below!

  • Habits, Weight Loss

    Lose Weight Without the Gym: 15 Easy Habits To Try

    Introduction

    Do you want to lose weight but don’t know where to start? Or maybe you’re stuck in an All-Or-Nothing cycle. The good news is that weight loss doesn’t have to be a complete lifestyle overhaul. Small habit changes have the biggest impact when it comes to losing weight. This post will provide you with 15 easy and sustainable habit changes that you can start today to help you lose weight without the gym.

    LEARN MORE ABOUT MY WEIGHT LOSS JOURNEY! > How I Lost Over 80lbs: Tips For Starting A Weight Loss Journey

    SEE MY COMPLETE GUIDE ON HABIT FORMATION > Mastering Habit Formation and Behaviour Change For Your Health

    Lose Weight Without the Gym

    1. Don’t Drink Your Calories

    A very quick and easy change to make when trying to lose weight without the gym is to avoid drinking your calories. This means limiting sugary drinks like soda, energy drinks, or even juice. These drinks contain a lot of calories with very little nutritional value, and won’t do anything to satiate hunger.

    Instead, opt for water, swap out sugar in your tea or coffee for sweeteners or choose low calorie flavoured waters as your go-to beverage choices. This is a simple habit change that can significantly reduce your daily calorie intake and also improve your overall health.

    2. Practice mindful eating

    Another key to successful weight loss is practicing mindful eating. This means being fully present and aware of your eating habits and patterns. When you eat mindfully, you pay attention to your body’s hunger and fullness cues and savor each bite of food. This allows you to eat until you are satisfied, rather than overeating and feeling uncomfortably full.

    To practice mindful eating, start by eliminating distractions during meals. Turn off the TV, put down your phone, and focus solely on your food. This will help you tune into your body’s signals and prevent mindless eating. Another tip is to eat slowly and chew your food thoroughly. This not only helps with digestion but also allows for better enjoyment of your meals.

    By practicing mindful eating, you can develop a healthier relationship with food and become more attuned to your body’s needs. This habit change, combined with other healthy habits, can lead to successful and sustainable weight loss.

    mindful eating intuitive

    3. Get enough sleep

    Getting enough quality sleep is crucial when it comes to achieving and maintaining weight loss. Without adequate sleep, your body’s hormones can become imbalanced, leading to increased appetite and cravings for unhealthy foods. Additionally, lack of sleep can negatively impact your metabolism, making it more difficult to burn calories efficiently.

    To support your weight loss goals, prioritize getting 7-9 hours of quality sleep each night. Establish a bedtime routine that helps you unwind and relax, such as reading a book or taking a warm bath. Keep your bedroom cool and dark to promote optimal sleeping conditions. By getting enough quality sleep, you will be setting yourself up for success in reaching your weight loss goals.

    4. Add more protein to your diet

    To support your weight loss goals, it’s essential to focus on the right kind of nutrition. Adding more protein to your diet is an effective way to support weight loss. Protein helps to reduce cravings and keeps you feeling fuller, and longer.

    Protein also contributes towards muscle preservation when in a calorie deficit. Maintaining muscle mass is essential for our health and losing muscle can also result in burning less calories, so it is a key component in losing weight and maintaining weight loss.

    Try incorporating lean proteins like chicken, turkey, fish, eggs, beans, or tofu into your meals and snacks throughout the day.

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    Lose Weight Without the Gym

    5. Take the stairs instead of the elevator

    One simple habit change to increase activity and lose weight without the gym is to take the stairs instead of the elevator. This small change can increase your daily physical activity and help you burn more calories throughout the day.

    Our daily activity outside of planned exercise is actually the 2nd highest contributor to our TDEE (Total daily energy expenditure – how many calories we burn in a day), and remaining sedentary for long periods of time can have negative effects on our health. It’s important to incorporate regular physical activity into our daily routines to promote overall health and well-being.

    6. Reduce your portion sizes

    One of the most effective ways to lose weight without going to the gym is to reduce your portion sizes. It’s a simple but powerful habit change that can have a lasting impact on your overall health and wellness.

    Reducing your portion sizes doesn’t mean you have to go hungry or deprive yourself of your favorite foods. It simply means being mindful of how much you’re eating and adjusting your serving sizes accordingly.

    One trick to reducing your portion sizes is to use smaller plates and bowls. When you have a smaller plate or bowl, it tricks your brain into thinking that you’re eating more food than you actually are. This can help you feel more satisfied with smaller portions.

    portion sizes to los

    Another way to reduce your portion sizes is to be mindful of your hunger cues. Before you start eating, ask yourself if you’re truly hungry or if you’re eating out of boredom or habit. If you’re not actually hungry, try to find another way to occupy your time or distract yourself from eating.

    By reducing your portion sizes, you can still enjoy your favorite foods while also achieving your weight loss goals. And if you pair this habit change with the previous one of taking the stairs, you’re well on your way to creating a healthier, more active lifestyle.

    7. Don’t Skip Meals

    Skipping meals may seem like a quick fix for weight loss, but it can actually do more harm than good. When you skip meals, it will usually only lead to overeating later in the day when hunger catches up with you.

    To ensure that you’re fuelling your body effectively, it’s important to eat regular meals throughout the day. And listen to your body! Don’t ignore hunger, just assess if it’s true physical hunger you’re feeling.

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    skipping meals

    8. Increase Fibre in Meals

    To ensure that you’re fuelling your body effectively, it’s important to eat regular meals throughout the day. This doesn’t mean that you need to eat three large meals a day, instead, you can focus on smaller, more frequent meals to keep your energy levels up. You’ll be less likely to feel hungry and snack on unhealthy foods throughout the day.

    Now that you know why it’s important to eat regular meals, let’s explore how you can increase the fibre in your meals to further support your weight loss goals. Fibre is an essential nutrient that keeps you feeling fuller for longer, making it easier to stick to your healthy eating plan. To increase fibre, aim to add more fruits, vegetables, whole grains, and legumes to your meals. Some easy ways to do this include blending fruits and veggies into smoothies, swapping white bread for whole grain bread, and adding beans to soups and salads.

    Increasing your fibre intake doesn’t have to be complicated or time-consuming, and the benefits are substantial. It’s important to increase fibre slowly though, as a sudden increase can lead to digestive issues.

    Lose Weight Without the Gym

    9. Move Around More During The Day

    Similar to the reasons you should take the stairs, another important habit change to consider when trying to lose weight without the gym is generally just moving around more during the day. Studies have shown that sitting for prolonged periods can lead to weight gain and other health problems. Therefore, it’s essential to find ways to incorporate more movement into your day.

    One simple way to increase your daily activity is to take frequent breaks from sitting. Set a timer on your phone or computer for every 30 minutes and stand up and stretch or take a short walk around your home or office. Fitness trackers usually have a feature built in to remind you to move more. This will not only help you burn calories but also reduce the strain on your muscles.

    Another effective way to incorporate more movement into your day is to set a daily step goal. Invest in a pedometer or fitness tracker and aim to hit a certain number of steps each day. You can start with a modest goal of 5,000 steps and work your way up gradually.

    Finally, consider adding more physical activity to your routine. This could include activities such as yoga, dance, swimming, or even just taking the stairs instead of the elevator. By finding activities that you enjoy and incorporating them into your routine, you’ll be more likely to stick with them and see the benefits of increased movement.

    By increasing your daily activity, you’ll not only burn more calories but also improve your overall health and well-being.

    daily activity to lose weight

    10. Limit packaged, processed foods

    Another important habit change to support your weight loss goals is to limit packaged and processed foods. These types of foods are often high in added sugars, unhealthy fats, and empty calories, which can make it harder to maintain a healthy weight. Instead, try to focus on whole, nutrient-dense foods like fruits, vegetables, lean proteins, and whole grains.

    Not only will this help you lose weight, but it will also improve your overall health and well-being. By cutting back on processed foods, you’ll be reducing your intake of harmful additives, preservatives, and other chemicals that can negatively impact your health.

    But don’t worry, you don’t have to give up all packaged foods entirely. Just be mindful of what you’re choosing and aim to make healthier choices whenever possible. For example, instead of reaching for a bag of crisps, opt for a handful of nuts or a piece of fruit. And when you do buy packaged foods, be sure to read the labels carefully to make sure you’re choosing options that are low in added sugars and unhealthy fats.

    Lose Weight Without the Gym

    11. Don’t Reduce Calories Too Much

    It’s tempting to drastically reduce your calorie intake in an effort to lose weight quickly. However, this can actually work against you in the long run. When you drastically cut calories, your body will slowly adjust your TDEE to account for this, meaning eventually you will begin burning less calories – this is called metabolic adaptation. Not to mention, severely restricting your food intake can lead to feelings of deprivation and could result in binge eating.

    Instead, aim for a moderate calorie deficit of a 10-25% deficit. This can be achieved through a combination of exercise and healthy eating habits, such as reducing portion sizes and choosing nutrient-dense foods. By taking a sustainable approach to weight loss, you’ll be more likely to stick with it and achieve lasting results.

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    12. Meal Plan & Prep

    Meal prep is a simple yet effective habit change that can make a big difference in your weight loss journey. By dedicating some time each week to plan and prepare your meals in advance, you’ll be setting yourself up for success by ensuring that healthy options are readily available when hunger strikes.

    One key benefit of meal prep is that it can help you avoid the temptation of fast food or other unhealthy options when you’re short on time or energy. By having healthy meals and snacks on hand, you’ll be less likely to make impulsive decisions that derail your weight loss efforts.

    meal planning and prep

    Another advantage of meal prep is that it can save you time and money in the long run. By cooking in bulk and portioning out your meals, you’ll avoid the need to grab expensive and less nutritious meals on the go. Plus, you’ll have more time to focus on other important aspects of your life, such as exercise or spending time with loved ones.

    To get started with meal prep, set aside a designated time each week to plan out your meals and grocery list. Look for recipes that are healthy, easy to prepare, and can be made in batches. Invest in quality food storage containers to keep your meals fresh and organized.

    If you don’t enjoy having meals prepped, you can always just prep the ingredients and have them all ready to go when you begin cooking.

    13. Keep Healthy Snacks In Sight

    Another habit change that can support your weight loss journey is keeping healthy snacks in sight. When hunger strikes, it’s tempting to reach for whatever is convenient and within reach. By stocking your kitchen with healthy snack options, you’ll be less likely to reach for the chips or candy.

    Lose Weight Without the Gym with fruit

    Consider keeping pre-cut veggies, fruit, and nuts in clear containers on your countertop or in the front of your refrigerator. This will make it easy to grab a healthy snack when hunger strikes. You can also portion out snacks ahead of time, such as packing single-serving bags of almonds or dividing grapes into small containers.

    By combining this habit change with meal prep, you’ll be setting yourself up for success. Not only will you have healthy meals ready to go, but you’ll also have healthy snack options readily available.

    14. Fill Your Plate Up With Low-Calorie High-Volume Foods

    By combining meal prep with the habit of filling your plate up with low-calorie high-volume foods, you’ll be setting yourself up for success. Low-calorie high-volume foods are those that contain a lot of water and fibre, which help you feel full and satisfied without consuming excess calories. Examples of such foods include fruits and vegetables, lean proteins like chicken and fish, and whole grains like brown rice and quinoa.

    By incorporating more low-calorie high-volume foods into your diet, you’ll naturally consume fewer calories throughout the day. For example, instead of reaching for a bag of crisps for a snack, try slicing up some cucumber and dipping it in hummus. Not only will this snack provide you with more nutrients, but it will also leave you feeling more satisfied.

    Making this habit change can be as simple as swapping out some of the high-calorie foods on your plate for lower-calorie, high-volume options. These swaps can add up over time and help you achieve your weight loss goals.

    15. Reduce Added Sugar

    While cutting calories is an essential component of weight loss, reducing your intake of added sugar is just as important. Not only does excess sugar intake lead to weight gain, but consuming too much sugar also increases your risk for chronic diseases like diabetes and heart disease.

    To reduce your sugar intake, start by reading labels and avoiding processed foods that are high in added sugars. Instead, opt for whole foods like fruits, vegetables, and whole grains that are naturally high in fiber and other essential nutrients.

    Lose Weight Without the Gym: Conclusion

    By making small, sustainable habit changes, you can lose weight without the gym. From mindful eating to taking the stairs instead of the elevator, incorporating these 15 tips into your daily routine can make a big impact.

    Remember to stay patient and consistent with yourself, and don’t forget to celebrate your progress along the way, start small, and build a system of healthy habits that will help you lose weight for good.

    What did you think of the post ‘Lose Weight Without the Gym: 15 Easy Habits To Try? Do you have your own suggestions? Let me know in the comments below!

  • Goals, Habits, Wellbeing

    Daily Habits To Improve Your Life: 10 Habits To Try Today

    Introduction

    Are you looking for small easy habits to incorporate into your life? Then keep reading! This post covers 10 easy of daily habits to improve your life and overall wellbeing. Start working towards a happier and healthier you. These are small changes that will make a huge difference to your mindset. These habits don’t all have to be implemented, and certainly not all at once; even just picking out a few of these to focus on at one time will still make a difference.

    SEE MY COMPLETE GUIDE ON HABIT FORMATION > Mastering Habit Formation and Behaviour Change For Your Health

    daily habits to improve your life

    1. Drink Water First Thing In The Morning

    A great way to start the day is to drink a glass of water first thing in the morning. Not only is it great for hydration, it can help you feel less groggy upon waking and give you more energy. Plus, it’s a simple and natural way to keep your body healthy and running smoothly! This is also a great time to take any vitamins/medication so you don’t forget.

    Leave some water on your bedside table the night before, this means it will be within reach as soon as you wake up. If you want to be a little bit extra (like me), you can get a cute water carafe that matches your aesthetic. I LOVE this one.

    2. Make Your bed Straight Away

    Making your bed first thing in the morning is a great way to start your day off on the right foot. Making the bed takes no time at all but will give you a sense of accomplishment and help you to feel immediately more productive. Not only that, but it can help create a calming environment in your bedroom so you can continue to be productive throughout the day.

    Hopefully you don’t have to guiltily move your cat like I do!

    daily habits to improve your life

    3. Get Dressed (Even if You’re Not Going Anywhere)

    This is especially important for those of us working from home. It may seem like a small step, but getting dressed for work can have a big impact. By getting dressed in the morning, you’re sending a signal to your brain that it’s time to get to work. It helps you stay organized, focused, and motivated since you’re in “work mode.”

    But even if you’re not working, getting dressed can boost your self-confidence, which can help you stay on task and more productive.

    You don’t have to be in a suit or anything particularly fashionable, it’s just about getting out of what you slept in. My go-to for WFH is a pair of tracksuit bottoms, a jumper and my slipper socks.

    4. Establish a Skincare Routine

    An effective skincare routine is essential for keeping your skin looking healthy and vibrant. Whether you are trying to clear acne, or prevent wrinkles, looking after your skin is a form of self care. Try to find a routine that is specific for you, and that you can stick to on a daily basis – morning and night.

    I recommend having a “bare minimum” skincare routine alongside your usual one. Meaning that even if you are rushing and don’t have a lot of time, you at least use your minimum products. So my usual morning routine is cleanser, toner/exfoliator, vitamin c serum, moisturiser & SPF. My “bare minimum” routine is cleanser, moisturiser and SPF (you should always use SPF!).

    daily skincare routine

    5. Do a 5 Minute Morning Declutter

    This routine isn’t about cleaning necessarily, it’s about getting everything in it’s place as a way to start the day off right. This helps to keep you organized and productive, as you can quickly find what you need when you need it. I personally feel a lot less scattered when everything is in it’s place.

    Every day (try for the morning), set a timer for 5 minutes and do these 3 things – in this order:

    1. Throw away any rubbish and gather any plates or cups left around the house and put them in the sink/dishwasher.
    2. Put anything that’s in the wrong place away. e.g. pens left on the coffee table, clothes not in the wardrobe or laundry basket, small kitchen appliances that need to be put away etc.
    3. If you have any time left over, pick a small area to declutter i.e. a drawer, or cupboard. (You don’t have to finish decluttering it, just make start – you can do more another day.

    5 minutes works for me as I am in a fairly small apartment with no kids, but you may need to make it 10-15 minutes. The aim is to try and do it as fast as possible!

    6. Take Time To Move Each Day

    Taking time to move each day is so important for our physical and mental health! Whether it’s a walk around the neighbourhood, a few yoga poses, or a high-intensity workout, making time to move your body can have a significant positive impact on your overall wellbeing. It’s recommended that you try to fit in at least 30 minutes of exercise a day, but even 10 minutes will have it’s benefits and you can build on it.

    Nervous about going to the gym? I have a post on overcoming gym anxiety.

    atomic habits

    7. Read For 10 Minutes A Day

    Reading is an incredibly valuable habit that can be beneficial in many ways. Studies have shown that reading can improve your intelligence, increase your vocabulary, sharpen your writing skills, and even reduce stress.

    It’s also a great way to escape from reality and relax. Challenge yourself to read for just 10 minutes each day. Before you know it, you’ll be hooked!

    8. Set Limits On Social Media

    Social media is a great way to stay connected with friends and family, but it can also be a major distraction from important tasks and activities. Setting limits on social media apps can help you to safeguard your mental and physical health by reducing the amount of time spent in front of a screen. Taking regular breaks from social media can help you to relax, recharge, and refocus on the important things in life. I use the built-in feature Samsung has for limiting screen time and and blocking certain apps – but there are also apps you can download that do this.

    9. Have a ‘No Screens’ rule for at least An Hour before You Go To Bed

    Implementing a “No Screens” rule for at least an hour before bed is a great way to help ensure a good night’s sleep. Not only does it give your eyes a break from the bright screens, but it can also help your mind to relax and wind down from the day. Use this time instead to establish a good night-time routine – make a cup of bedtime tea, read a book (great time for that 10 minutes!), meditate, plan the day for tomorrow, chat with loved ones etc.

    Another option for this time is…

    screen time

    10. …Write down 3 Things you are Grateful For

    Writing down the things you are grateful for is an incredibly powerful way to cultivate a positive outlook on life. It helps to reframe your thinking, so instead of focusing on the negatives, you can take time to recognize and appreciate all the good things in your life. Not only will this help to reduce feelings of stress, anxiety, and depression, but it can also help you to build stronger relationships with those around you. Taking the time to appreciate the little things can also help to increase motivation and productivity, so writing down the things you are grateful for can be a great way to improve your overall wellbeing!

    Daily Habits To Improve Your Life: Conclusion

    On average, research suggests that it takes more than two months for a new behaviour to become automatic. Habit formation is an important process for achieving goals and living a healthier life. It’s a process of repetition and reinforcement, which helps to build new behaviours and replace unhealthy ones. The timeframe for this can vary depending on the complexity of the behaviour or habit, your motivation and dedication to practicing it, and the amount of repetition and reinforcement the habit receives. It’s important to be patient and consistent, as it can take some time for the habit to become second nature. Slowly incorporate these daily habits to improve your life by only working on a few at a time.

    What do you think of this list of daily habits to improve your life? Do you have any of your own recommendations? Leave a comment below!