As we enter the final month of 2024, it’s a critical time for reflection and preparation. While many might pause their gym routines due to the festive rush, this period could be your springboard into a healthier new year. I’ve spent nearly 22 years coaching, and I’ve noticed a consistent trend: a slight dip in attendance as routines falter. But there’s a powerful remedy to this trend: strengthening your habits.
Maintaining Core Habits
Are you the early riser who’s at the gym by 5 AM? If so, keep up this excellent routine. Maintaining your core habits through December isn’t just about continuity; it primes you for a vibrant start to the new year.
Transforming Habits
Change is challenging but rewarding. Over 700 days ago, I decided to quit drinking alcohol—a part of my life for 24 years. This wasn’t an easy decision, but it was transformative. To navigate this change, I embraced “Habit Swapping,” a concept I learned from the book Atomic Habits by James Clear. Instead of beer, I switched to canned sparkling water, using the same Yeti coozie to maintain the familiar aspect of the habit.
Stacking New Habits
Another strategy I employed is “Habit Stacking.” This involves adding new behaviors to already established routines. For instance, I began walking for 10-20 minutes after each meal to aid digestion, regulate blood sugar, and improve overall health. This new habit is now as routine as brushing my teeth first thing in the morning and last thing at night.
Focus on Systems, Not Just Goals
Setting goals is easy; reaching them is harder. It’s the habits we cultivate along the way that pave the path to our goals. For years, the focus was on setting SMART goals, but success lies in creating systems that support sustainable habits. Systems might involve prepping meals in advance for better nutrition, scheduling workouts like unbreakable appointments, or laying out workout clothes the night before to reduce barriers to exercise.
Understanding the “Habit Loop” is crucial—it starts with a cue, followed by a craving, which leads to a response and results in a reward. This cycle helps forge new habits and dismantle unwanted ones. Simplify your responses to make habits stick and ensure your rewards reinforce your behaviors positively.
Five Practical Tips for Building Healthy Habits
- Start Slow and Build Momentum: Focus on small, manageable actions that accumulate to significant results.
- Create Systems: Design your environment and schedule to make good habits practically inevitable.
- Embrace Identity Shifts: Think of yourself as the person who achieves these goals. For example, “I am someone who values health.”
- Track Your Progress: Use a habit tracker to visualize and celebrate your consistency.
- Don’t Strive for Perfection: Follow the “never miss twice” rule to maintain momentum even if you slip once.
Start Now, Not Later
This December, don’t wait for the New Year to enact change. Begin today, and let the systems and habits you establish now propel you into 2025 with energy, focus, and greater well-being. Every small step is progress; consistent effort is the key to lasting success.
Ready to Transform Your Life?
As you look ahead to 2025, consider taking a decisive step towards your health and wellness goals. Schedule a complimentary strategy session with us today! Our expert coaches at Performance Ranch will help you establish and refine habits that will not only carry you into the new year but also catapult your progress forward.
Whether you’re aiming to improve your physical fitness, enhance your mental well-being, or overhaul your nutritional habits, we are here to guide you every step of the way. Let’s create a personalized plan that aligns with your goals and sets you up for success.
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Start your journey to a healthier, happier you. Let 2025 be the year you truly live life beyond the gym walls
