healthy habits

HABITS – THE LAYERING TECHNIQUE

Have you every woken up on a Monday and decided to implement a bunch of new healthy habits only to find that by the end of the week you’re lucky to have one of them stick?

I’ve been through this a million times and I guarantee you there’s not a single person who hasn’t gone through the same experience!

Eventually I worked out the trick…I call it Habit Layering!

Here’s how you get it done and implement a healthier way of living into your daily routine –

  1. Get yourself a calendar that you can hang up in a visible place, not in your phone or a closed diary but on the fridge or a pin board. Something you can look at every day!
  2. Now this is a long term goal! So pick 6 habits you want to have in place come spring, put them in order of importance/urgency.
  3. Selected the first Habit and decide on a time of the day (each day) you plan to complete the task.
  4. Now write it in your calendar for 3 weeks, if you have room write it in for the next 3 months!
  5. Pick your second habit and write it in for 3 – 12 weeks starting from the 3rd week on your calendar (see the pattern here?!)
  6. Repeat the pattern, making sure you continue layering up your habits!
  7. Refer to Abby Lewtas’s 5 steps to Making your habits stick for extra coaching.
BITMOJI CHEERS LEGENDS 1.jpg

NEW HABITS & HOW TO IMPLEMENT THEM!

Looking for a new healthy habit to improve your daily regime?

I have listed below a handful of your favourites plus a few of my own and shared MY TIPS on how best to implement them into your day and easily at that!

Pick ONE, put it into practice for 2 weeks and tell me how you go!

GREEN JUICE HABIT

Whether you’re smashing a green juice in the mornings or not, it always way easier to stick to something that tastes good right?

So try this combo below –

  • ½ Banana
  • ¼ Paw Paw
  • 2 Sticks Cekery
  • 1 Bunch Silverbeet

Simple, tasty and gut healing!

5AM WORKOUTS

Go to bed early! This is pretty much the best way to lock this habit down! Make sure you have ample sleep (like 8 hours minimum) and go with the intention just to move. You don’t have to be a superhero and smash one out the minute you step in the door. Usually that motivation comes part the way through!

 

CURB THE KILLER SUGAR CRAVING

To be honest if you try to avoid the sweat treats by eating nothing at all, you’re going to struggle. The body seeks out sugar when its looking for energy.

You have 3 options –

  • Go to bed and get some rest!
  • Drink water, usually our body is dehydrated and mistakes thirsty for hungry
  • Make a healthier treat for you to enjoy, like Date Balls or Banana Slices with PB

If you opt for number 3, stick to making 1 batch of Date Balls a week OR only have half a Banana for the snack.

Date Ball Recipe Here.

HEALTHY EATING

Here’s my 4 easy step to getting your meal prep on!

  • Buy yourself some sexy black containers - https://www.mealprepaustralia.com.au/
  • Select your menu for the 5 days, alternating meals (3 for one meal, 2 days for the other)
  • Sunday Morning is prep time, set aside 1-2 hours and PREPARE ALL OF YOUR MEALS!
  • Every week select a new menu!

HEALTHY FOOD VARIETY

Some more steps to follow for healthy eating greatness –

PRE SURF/TRAINING WARM UP

Keep it simple! That’s the key, have 4-5 dynamic movements that loosen up the entire body without compromising your mobility.

Check out this simple 5 Step Warm Up to get you moving!

STAYING HYDRATED

Pick a bottle and make it BIG! I use a 2.2 Litre bottle so I know that if I get through the whole bottle, I’ll make my days quota along with all the tea I drink.

Don’t like cold water in winter…The buy yourself a BIG teapot! Select a lovely Caffeine free herbal tea and brew away! My pot stores roughly 1.1 Litres, so I work to get through 2 – 3 pots of tea a day.

MEDITATION TIME

If you try to commit to a 1 hour sit down but you just can’t seem to find the time…then stop! A 10 minute meditation to calm your nerves in the middle of the day is better than 1 hour of sitting and fidgeting, thinking about all the things you have to do!

I sit down for 10 minutes, morning, midday and afternoon. Focus on my breathing, feeling into the elements around me and just relaxing.

Voila! You’ve just put 30 minutes of meditation time into your day!

WORKING OUT CONSISTENTLY

Stop biting off more than you can chew. If the thought of getting stuck into a training session of sweat blood and tears sounds like hell to you then make the experience a little nicer.

When I’m breaking the seal again, I opt for shorter gentler workouts, including things I like to do.

Go with this every second day for about 2 weeks, then the same every week day for 2 weeks, then every day for two weeks and if you’re not feeling the motivation to up the anti by then…it’s time to get a regular PT on the books!

Stay tuned for Healthy Habits - The Layering Technique!

THE SECRET TO STICKING TO YOUR HABITS

Building powerful habits can set you up for success and create the foundations for how you behave in your life. Habits underpin what you do day in day out, the routines of your everyday life. Habits are the reasons you are wildly successful in some areas of your life but not in others. Recognises bad habits is the first step to creating the change, next is implementing the new, good habits. But...I’m not going to lie, it’s not always easy.

Habitual behaviors are hard to change because they have been ingrained within us for so long. We have to go against out old belief systems to consciously make changes for the better.

THE STEPS

  • Determine exactly WHY you want to change. Connect to how will it make you feel?
  • Just choose one. Pick the most important habit and focus on one thing at a time. Anymore will leave you feeling overwhelmed and quitting all of them.
  • Decide and commit once to your new habit, so then you won’t have to decide every day. Honour your choice.
  • Start small. Your new habit must be achievable, this means being able to do it every single day.
  • Complete your new habit at the same time each day. Early in the day is best so you won’t run out if the day gets busy. 

There are many different ideas around how long it takes to form a new habit 21 days, 30 days, 60 days. The truth is, it’s different for everyone. Ultimately you will want the habit to be ongoing so setting a time frame can be risky.

A new behavior becomes a habit when it is ‘a settled or regular tendency or practice, especially one that is hard to give up.’

Keep going until you find it hard to give up.

Stay tuned, we will be releasing a worksheet soon to help you on your way to forming NEW HEALTHY HABITS! - Elise C

Life Coach | Adventurer | Speaker | Blogger

www.abbylewtas.com