This topic emphasizes the importance of gradual transformation in establishing healthy habits, highlighting practical strategies inspired by the concepts of identity alignment and continuous improvement. It encourages readers to embrace the journey of building health-related habits, focusing on achievable goals and sustainable lifestyle changes.
How Much Shall We Pay For Our Health?
We all aspire to become better versions of ourselves. A strong body and mind are the cornerstones of achieving this goal. While it may seem intuitive, we often face challenges in cultivating good habits and shedding detrimental ones.
When it comes to health-related habits, many of us have encountered similar situations. We might invest in a fitness coach, dietitian, or splurge on high-end sports equipment, believing that financial commitment will propel us into a healthy routine. It's important to clarify that these professionals and tools are invaluable; they can personalize our fitness and nutrition journey. However, the challenge arises when the coaching ends—many find themselves reverting to old habits. Not everyone can sustain constant financial investment in courses, prompting the question: can we build lasting habits with minimal cost?
Inspired by "Atomic Habits," we learn that true transformation is tied to our identity. Our habits must reflect the person we aspire to be. This process requires time and effort, but starting with small changes can lay the foundation for lasting impact. I will share simple ways to foster health-related habits in the following paragraphs. This is just the beginning, but our good habits will become more automatic as we cultivate our identity. If we can initiate the start and later add help from professional guidance, we will be better equipped to pursue more significant objectives.
We encounter numerous opportunities to design our health journey in everyday life. The key is to "make the unconscious conscious" by reflecting on the person we want to become and identifying the habits that support that vision. Let's start with what we can quickly implement and gradually level up. It takes time, but committing to our health is a lifelong journey that's worth it.
Build Up Moving Habits:
We often see inspiring stories on social media—marathon finishes, weight loss triumphs, and six-pack abs. Eager to join those ranks, we enroll in fitness clubs, set up home gyms, or buy the latest sports gear. These choices can be beneficial, provided we commit.
But what happens when the initial excitement fades, or the program concludes? Have you experienced the disappointment of discontinued workouts, unused equipment, or exhausting runs that lead to burnout and weight regain? It's frustrating, especially after investing substantial money.
Is this a personal failure? Why does it occur? Enticing advertisements and inspiring success stories often draw us in. It's easy to feel inadequate or undisciplined. However, this isn't a personal flaw; seeking efficiency and conserving energy is human nature.
Consider these 3 tips to kickstart your journey and gradually build your exercise routine. You can step up your efforts and consult a trainer after you establish good habits:
Walk 10–15 minutes before work; skip a station if taking public transport or stroll around your neighborhood for 10 minutes before getting into your car.
Take the stairs whenever possible.
Complete 10 burpees before lunch (e.g., right after finishing a call or powering down your computer).
Replacing Bad Habits
When it comes to workplace posture, many of us experience discomfort after long hours in front of a screen. After a 10-hour workday, we often feel drained and collapse onto the couch or scroll through our phones, which only tightens our bodies. We might invest in massage guns or alternative therapies in search of relief. While these methods can provide temporary relief, relying on them can lead to losing control over our bodies.
This is not to say these tools are unnecessary. Instead, consider how to improve your posture at work, reducing couch time after hours, or incorporating some exercises can help you regain control. By developing good habits, reward yourself with something enjoyable—a day of much-needed massage therapy.
Choose one action for every hour (or alternate between all three):
Chin Tuck in Sitting:
Take a deep breath to sit upright.
Ensure your head is aligned in the middle.
Gently nod as if saying yes (or perform a double chin) and hold for 5 seconds.
Shoulder Blade Squeeze:
Sit up straight and relax your shoulders.
Let your arms rest by your sides.
Gently squeeze your shoulder blades together and down.
Hold for 5 seconds.
Get Up and Walk Around:
Simply stand up and walk around if your working conditions allow. This helps break the momentum of prolonged sitting.
Use a standing desk.
Break Bad Before Bedtime Habits:
Replace the habit of lounging on the couch and scrolling through your phone with practices like meditation or mindfulness. Various YouTube videos, apps, or masterclasses can guide you. The goal is to swap out phone scrolling with activities that relieve stress. Here are some steps to help you get started:
Transform your bedroom into a phone-free zone using "phone prohibited" stickers as cues.
Designate a corner for meditation or mindfulness practice; if space is tight, your bed works too.
Position yourself comfortably.
Allow yourself to do nothing for a moment.
Tune into your breath, sounds, and light around you.
If your mind wanders, that's okay. Acknowledge it and gently refocus on your breath.
Start with just 2 minutes.
Break Bad Eating Habits:
Try replacing one meal daily with a low-calorie, nutritious option to enhance healthy eating habits.
Keep healthy foods like apples and greens in easily accessible spots.
Store junk food where it's hard to get to, like a high shelf in the cabinet.
Just focus on making one better food choice each day.
If you want to engage more in building good habits, read the book:
Book Review: "Atomic Habits":
James Clear's "Atomic Habits" is a practical guide for fostering good habits while breaking bad ones. It discusses how small, incremental changes—termed "atomic habits "—can lead to significant transformations over time.
A central idea is the 1% improvement concept, which advocates for tiny daily changes that add to significant progress. The book offers a four-step framework for habit formation: Cue, Craving, Response, and Reward. It introduces the "Habit Loop" to help people understand how habits are created and restructured.
The author also presents actionable strategies, highlighting the importance of identity in forming habits, the idea of habit stacking, and the two-minute rule—suggesting new habits should take less than two minutes to complete at first.
With clear, engaging writing and a blend of real-life examples and scientific research, this book is relatable and easy to grasp. It empowers readers to improve their daily routines and reach their goals through the power of small, consistent changes. "Atomic Habits" is a practical roadmap encouraging readers to take control of their habits and, consequently, their lives.
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