3Ways to Make Habits Stick

LISTEN TO PODCAST EPISODE 68 HERE -> https://spotifyanchor-web.app.link/e/WR88Lghf7wb

In today’s short podcast episode of the Inspiration2grow show I am going to talk about 3 ways to turn a goal into a habit.  These are ways you probably haven’t even heard of before.

I am keeping today’s show very brief because we have had some very powerful, lengthy episodes this week, so this should serve as a quick pep talk for you going into the weekend.

The jury is out on this… how long does it really take to turn a goal into a healthy habit?  Some say 21 days, others claim it takes much longer.  The average seems to lie around the 66-day mark. 

That’s a considerable amount of time to form a lasting habit, isn’t it?  Likely the reason why so many don’t stick it out or give up on themselves.
But, today, I’d like to give you three fresh new ideas of how you can develop the grit and tenacity one needs to stick with it even when the going gets tough, on the days when you just don’t feel like it.

So, let’s dive in…

The first thing you need to do is…  SLEEP TO STAY STRONG.

If you’ve ever adopted a ‘to-heck-with-it’ mentality when you’re exhausted, here’s the reason why:  “Research shows that when we’re sleep-deprived or have low blood sugar, our willpower goes down.”

Try to snooze for at least seven hours a night and have a healthy nibble every few hours during the day.

And a bit more on how sleep affects our wellness…

We have to view a ‘good night’s sleep’ as important as regular exercise and healthy eating.

Research shows that poor sleep has immediate negative effects on our hormones, exercise performance as well as brain function.
We might not notice exactly how this affects our hormones, but we certainly do feel depleted of energy if we don’t get a solid sleep at night.  You know how this feels… everything you do feels like so much work and effort, your thoughts might be fuzzy or it may be difficult to concentrate. 

Not getting adequate amounts of sound sleep can also cause weight gain and increase disease risk in both adults and children.

On the flip side of the coin, a good night of slumber can help you eat less, exercise better and feel healthier overall.

We’ve all experienced poor sleep at some point, but statistics show that over the past few decades both sleep quality and quantity have declined.  It is reaching dangerous levels for some.  This is why I am talking more and more about it.  Episode 65 this week was about improving your sleep and provided 5 ways you could go about that.

So, by now you get my point, right?  Good quality sleep and the right amounts are crucial for your health and wellbeing but also to keep you strong in order to make better decisions throughout the day regarding the foods you eat, the actions you take, the exercise you get, and so on.

If you truly want to optimize your health, get fit and lose a bit of excess weight, then ensuring you get a good night’s sleep is one of the most important things you can and need to do.

To stay on track, put something you value on the line.  People who promised to forfeit money if they failed to lose weight shed 14 pounds more than those who didn’t have anything at stake.

Get some skin in the game!

Who could you make a friendly wager with? Someone in your family or a close friend?  Maybe even someone at your local gym that has the same goals as you do.
Betting on yourself could also take the form of investing in yourself.  By hiring a personal trainer, nutrition coach, any professional who could help you with your goals could be considered a ‘vote of confidence’ for yourself and you will definitely put in the necessary effort to reach your goals.

Now a bit of tough love talk…

You deserve to bet on yourself, but no one can make you do it.  Either you’re interested in being the master of your own fate or you’re content living life on the sidelines, waiting for someone to decide when you get to play and when you have to ride the bench.  Perfect sports team analogy here!

Come to terms with the fact that no one is coming to save you.

Betting on yourself is the fastest way to success.  Waiting for the world to give you permission to be great and go after your goals and dreams is the slowest way to mediocrity.  And, we weren’t put on this earth to be just average, simple mediocre, right?  Are you with me on this? 

Because this podcast is NOT about just getting by.  It is about soaring like an eagle, striving to reach new, exciting heights, pushing yourself outside your comfort zone time and time again until it feels easier. It’s about discovering how much potential we have and it’s about finally going after what you want in life. 

Your mindset changes when you start to bet on yourself. 

Instead of thinking about what you’re giving up, reframe your mindset so that you focus on the benefits.  For instance, getting to the gym before work will free up the night to have fun with friends.  Packing lunch instead of grabbing lunch at a restaurant will help you save money to afford a tropical vacation. 

“Focusing on what you can gain from your efforts energizes you to keep going.”

For me personally, the time I put in at the gym and at spin classes gives me energy, a more toned body, better stability and mobility as well as additional strength to function in my every day life better. 

Is it always easy to put on my shoes and arrive at the gym?  Heck no.  But I feel so much better after each workout and that’s the feeling that keeps me going back.

In order to constantly look on the bright side, you have to become a true optimist, who by definition, is a person that always sees the bright side of any situation.  They always put a positive spin on things. They don’t allow negative thoughts toward something or someone drag them down.  They are able to always find an uplifting thought that encourages, motivates and keeps them positive in a situation. 

For example,
“OMG, today is leg day at the gym.  This is going to be so gruelling and tough.  I’m going to hurt so much.”  -> “Yeah, I get to move and challenge my leg muscles today.  I will listen to my body and feel into the workout to get the most out of it.”

You might find this exhausting and somewhat annoying – being overly positive in all situations.  It is not always the easiest thing to do, I hear ya.

But…believe it or not, there are health benefits to looking on the bright side.

Not only does this outlook benefit you mentally, it can also improve your physical health as well. Research indicates that in the long run, being more optimistic can lead to greater personal success, great longevity and lower levels of stress.

That’s today message, friends.

Let me re-cap… in order to stick with your habits even more, I talked about three things you can do:  stay strong by getting enough sleep, bet on yourself, and look on the bright side.  I also mentioned the overall health benefits of each. 

If you’d like to go over today’s show, go to the show notes on my website: inspiration2grow.com.  I know (that) I talk fast at times and it’s a lot to digest, so every day each podcast episode is available for reading.  Be sure to leave me a comment and let me know your thoughts.  I’d love to know what has resonated with you.

My only hope is that you start to implement some of the ideas, tips and strategies that I talk about and I would love to know which ones have been beneficial for you personally.

I would also like to invite you to become part of the Inspiration2grow community on Facebook.  The group name is: Inspiration2grow for Female Goal-getters.  It is meant to be a community of like-minded women who want to grow strong from the inside out.  There will be daily journalling prompts, nutrition and fitness tips, exercises to try, encouraging conversations among the community and lots more.  So, be sure to join this group for support, new ideas and the necessary rocket fuel to propel your health and wellness to new heights.

You owe it to yourself to take care of yourself, show up for yourself and become the best version of YOU.

In case you haven’t heard it yet today, let me be the first to tell you…

You are incredible, capable and your potential is limitless.  Never forget that I believe in you 100%.  Now, go out there and show the world what you are truly made of.

I hope to have inspired you to grow.

Til next time,    
Lisa  xoxo



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