For many, the idea of building healthy habits feels like an uphill battle, especially if discipline doesn’t come naturally. I am one of these people. Not only does it not come naturally, I almost feel as though I’m often actively fighting against it. This is one of a few reasons I chose to learn more about various behaviour change strategies. But here’s the good news: You don’t need to become a drill sergeant overnight, or at all, if you don’t want to. By working with your natural tendencies and setting up your environment for success, you can create habits that feel less like a chore and more like a walk in the park. Here’s how:
Adjust Your Environment for Success
Your environment is one of the most powerful tools in shaping your habits. When willpower is low, your surroundings can either sabotage or support your goals.
- Remove Temptations: If you’re trying to eat healthier, keep junk food out of sight (or out of your home entirely). Stock your fridge with pre-cut veggies, fresh fruit, or easy-to-grab snacks like nuts or yogurt.
- Make the Good Choice the Easy Choice: Want to work out in the morning? Lay out your workout clothes the night before. Want to drink more water? Place a water bottle where you spend the most time.
- Create Visual Cues: A sticky note reminder, an open journal, or even an app notification can help nudge you toward your goal without requiring constant self-control.
The key is to make it harder to fall into old habits and easier to adopt new ones.
Play to Your Strengths
Instead of trying to become someone you’re not, identify your natural strengths and use them to your advantage.
- Are You a Social Butterfly? Join group fitness classes, buddy up for workouts, or share your progress with friends. Accountability and connection can make habits feel rewarding.
- Love a Good Routine? Link your new habit to an existing one (aka habit stacking). For example, if you already have a morning coffee routine, pair it with journaling or stretching.
- Enjoy Rewards? Create a reward system for sticking to your habits. For example, treat yourself to a new book or playlist after a week of consistent effort.
Recognizing what motivates and energizes you makes habits more enjoyable and less forced.
Plan for Weaknesses
Instead of ignoring your weaknesses, acknowledge them and plan around them.
- Identify Obstacles: What usually derails your progress? If you skip workouts because of busy evenings, switch to morning sessions. If late-night snacking is a struggle, establish a “kitchen closed” rule after dinner.
- Have Backup Plans: Life happens, so it’s important to have alternatives. If you can’t make it to the gym, do a quick bodyweight workout at home. If you forget to prep a healthy lunch, know where you can grab a nutritious option nearby.
- Use Automation: Reduce the need for decision-making by automating certain tasks. Meal prep, subscription boxes for healthy snacks, or setting recurring alarms for bedtime can all help you stay on track.
Start Small and Build Momentum
Big goals are inspiring but can also be overwhelming. Instead, focus on small, manageable changes that compound over time.
- Shrink the Task: If 30 minutes of exercise feels like too much, commit to just 5 minutes. Once you get started, you’re likely to keep going. (Join us in the 5×5 Challenge to practice these 5 minute actions.)
- Celebrate Wins: Every small step matters. Celebrate showing up, even if it’s not perfect. Consistency, not perfection, builds habits.
Reframe Your Mindset
Healthy habits don’t have to feel like punishment or deprivation. Reframe them as acts of self-care that align with your values and goals.
- Focus on What You Gain: Instead of thinking, “I have to work out,” say, “I’m moving my body to feel energized.”
- Embrace Progress, Not Perfection: You don’t need to get it right every day. What matters is showing up more often than not.
Final Thoughts
Discipline isn’t the only path to success; often, it’s about working smarter, not harder. By adjusting your environment, leveraging your strengths, and planning for your weaknesses, you can build habits that stick—even if self-discipline isn’t your strong suit.
Remember, the goal isn’t to force yourself into someone else’s mold. It’s to create a lifestyle that works for you. Start small, stay flexible, and trust that with time, the changes will become second nature.
Do you struggle with discipline too?
Let me know in the comments!
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