Abbie's health and fitness UK

Health and fitness, women over 30s fitness training

Motivation vs Habit

Motivation vs Habit

I have read over and over again about people who set off on their fitness journey and after a few weeks, possibly months they say they loose there motivation as they aren’t getting results quickly enough.

Motivation lessens over time (especially if things aren’t changing as quickly as you’d like!) things happen and pop up that test you, and eventually you slip back into old habits.

This is why I believe that creating sustainable new good habits is how you can achieve your goals of loosing weight, becoming healthier, more toned or muscular (or what ever your fitness goal is?). I read a few years ago a great book (Atomic Habits by James Clear) that helped me realise that this is what I needed to do in order to achieve my goals.

So now as part of my “good habit routine” I meal prep my breakfast for the week (normally on a Sunday morning), this ensures that I eat a healthy breakfast and have enough energy to go till lunch without feeling hungry (and snacking). I also get up early as part of my habit to give myself some “me” time, this allows me to stretch and do a few mobility exercises so my body is ready for the day ahead.

Another great habit I have created with the help of my phone, is a bedtime routine ensuring that I am in bed by 9.30pm and usually asleep by 10pm this gives my body and mind the chance of getting the recommended 7-8hours sleep a night to remain healthy. I did this by setting on my phone a sleep routine that stops me doom scrolling by turning off superfluous apps and just leaving me with my alarm app, and my fitness tracker app (this also contains my meditation programs that I listen to as I fall asleep) and that’s about all I can access, unless it’s an emergency I’m uncontactable after 9pm, it also puts the phone in grey scale so there’s no stimulus from bright colours Etc.

By focusing on giving myself a good opportunity to reach the recommended level of sleep and eating a healthy breakfast I’m on a good path for other healthy habits, such as I fill my 1ltr water bottle and take it with me most places therefore reminding myself to stay hydrated (another great step in being healthier), I don’t drink caffeinated drinks after 1pm as I know caffeine has a half life of 3-7 hours and take up-to 14 hours to be completely out of your system (so that coffee after your evening meal will more than likely affect your sleep).

If you read the book mentioned above you’ll know that habit stacking is a great way to ensure your new habit stays. Find an existing habit and stick your new habit on to it, ie in the morning when I make my cup of tea I fill my water bottle up for the day and put it next to my bag this encourages me to drink it (as it’s filled and ready to take with me when I grab my bag to leave the house).

What are some good habits that you could introduce? Don’t add loads at once otherwise you’ll be overwhelmed and they won’t stick, start with just one or two things, then after a few months you can add a few more.

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