The Importance of Building Habits and How to Get Started
In the journey toward better health, fitness, and nutrition, motivation can only take us so far. To see real, lasting results, it’s not just about getting motivated for a day or a week—it’s about building habits that become part of your lifestyle. At Wellness with Emily, I help clients not only set goals but also create the habits that will lead to long-term success. Here’s why building habits is essential and how you can start today.
Why Building Habits Matters
-
Consistency Leads to Progress The key to achieving any health or fitness goal is consistency. Whether you want to lose weight, build muscle, or improve your nutrition, small, repeated actions over time lead to bigger results. When you develop habits around fitness and healthy eating, those actions become automatic, making it easier to stay on track—even when life gets busy.
-
Reduces Decision Fatigue When habits are in place, you don’t have to rely on willpower every day. Decision fatigue is real, especially when juggling a busy schedule. By building habits, such as meal prepping on Sundays or scheduling workouts for the same time each week, you take the guesswork out of your routine. This leaves you with more mental energy for other aspects of your life.
-
Sustainable Lifestyle Changes Quick fixes might give you short-term results, but they’re rarely sustainable. Building healthy habits ensures you can maintain your progress long after you’ve reached your initial goal. For example, instead of following a restrictive diet, developing the habit of eating balanced, nutritious meals makes healthy eating a part of your lifestyle, not just a temporary plan.
How to Start Building Healthy Habits
-
Start Small One of the biggest mistakes people make when trying to change their habits is doing too much too quickly. It’s overwhelming and often leads to burnout. Instead, start with one or two small changes. For example, if your goal is to get fitter, start by committing to a 15-minute walk every day or doing a short workout three times a week. Once this becomes a habit, you can gradually increase the time or intensity.
-
Set Clear Goals Habits are easier to build when they’re tied to specific goals. Instead of saying, "I want to eat healthier," try setting a more concrete goal like, "I will eat at least two servings of vegetables with every meal." The more specific your habit goal, the easier it will be to measure your progress.
-
Use Habit Stacking Habit stacking is a powerful technique where you attach a new habit to an existing one. For example, if you already have a habit of making coffee in the morning, you could use that time to drink a glass of water or do a 5-minute stretch while the coffee brews. By linking new habits to established ones, you increase the likelihood of sticking to them.
-
Track Your Progress Tracking your habits is a great way to stay motivated. Whether you use a habit tracker, an app, or simply a journal, seeing your progress helps you stay committed. At Wellness with Emily, I provide clients with tools like habit trackers to monitor their workouts, nutrition, and other self-care activities.
-
Be Patient and Kind to Yourself It takes time to build new habits, so be patient with yourself. Research shows it can take anywhere from 21 to 66 days for a habit to stick, depending on the complexity of the task. If you miss a day or slip up, don’t be discouraged. The key is to get back on track without guilt.
-
Reward Your Success Celebrate your small wins along the way. Rewards don’t have to be extravagant—a simple acknowledgment of your progress can be motivating. Whether it’s treating yourself to a new workout outfit, enjoying a special activity, or even just giving yourself a mental high-five, celebrating milestones keeps the process enjoyable.
Get Started on Your Wellness Journey with Me
Building habits is a powerful tool in reaching your fitness and nutrition goals, but it can feel overwhelming if you don’t know where to start. That’s where I come in! At Wellness with Emily, I work with you to create a personalized plan, helping you build sustainable habits that fit your lifestyle and goals.
Ready to get started? Let’s create the foundation for lasting change together.