Setting Yourself Up for Success

We think that we just need more willpower to achieve our goals. I here that from clients all the time. “I have no willpower!” But willpower doesn’t work like that. It comes and goes depending on how tired, stressed, or distracted we are. What makes a much bigger difference than willpower is our surrounding environment. Luckily, we can create an environment that makes healthy choices easier. And the easier they are, the more likely we are to follow through on them.

You already know how to do this. At work, you probably have your desk arranged so that the things you need most are within easy reach. And at home, you may have your keys and purse where you can pick them up on your way to the door. Now think about how you can do the same for healthy habits.

If your surroundings constantly remind you of what you want most, reaching your goals doesn’t feel like such a struggle.

Food

Food is one of the biggest areas where our environment shapes our choices. I know that if I buy a cake and bring it home, I will eat it. Chocolate cake will trump willpower every time. So I don’t bring cake home. I also know that I need to have easy-to-prepare or already prepared foods available, or I will just graze. Those are ways I shape my environment. Some other ideas:

• Keep fruit where you can see it. (I keep apples on the counter.)

• Wash and chop veggies ahead of time so they’re grab-and-go for snacks.

• Don’t buy the foods that you know you can’t resist.

• But if you do buy some of your favorite treats, keep them out of sight or harder to get to.

  
  

I’m not telling you what to eat, but if you decide you need to cut out sugar and eat more vegetables, then it only makes sense to surround yourself with veggies rather than sugar.

Movement

We all know exercise is important, but sometimes the hardest part is getting started. A few small tweaks can make all the difference.

• Leave your yoga mat, dumbbells, or resistance bands where you’ll see them. Out of sight is out of mind, so put them in plain view. (We keep our mats out all the time to remind us to do mobility and stretching.)

• Lay out workout clothes the night before if you plan to exercise in the morning.

• Build in movement triggers: stand during phone calls, put your phone across the room so you have to get up to answer it. And a great idea that came up in this week’s coaching class: Every time you get up to go to another room, carry something heavy with you. (They kept a kettlebell in the living room.)

  
  

One thought on leaving things out in plain sight. If you leave things in the same spot for too long, they can become white noise, and it gets really easy to ignore them. If you find that happening, move things around.

Home

Clutter creates stress and decision fatigue. A clean, calm space makes it easier to stay organized and on track. I’m big on this one.  

• Declutter one area where you spend a lot of time, your kitchen counter, desk, or nightstand.

• Create a “wellness corner” for reflection or meditation. Make it your own little retreat with a comfy chair or pillows, perhaps a journal, and maybe your yoga mat and pillows. I love this idea.

• Make your bedroom more conducive to sleep. Keep it cool, dark, and free of electronics.

  
  

Your home is the place where you should feel most at peace, and it should support your goals, not work against them.

Social and Digital

It’s not just your physical world that matters. Your social and digital world does as well.

• Select your social media feeds so they encourage you, not discourage you (or raise your blood pressure.) Find accounts that inspire you to live a healthy lifestyle. Be careful of the ones that make you feel bad about yourself.

• Surround yourself with people who support your goals. Finding people with the same or similar goals can make all the difference. Maybe it’s a friend who wants to start walking together, or it might be a group or class that pushes you and builds your confidence.

• Watch out for time wasters. Declutter your home screen by removing apps you don’t use. Put the helpful ones, like meditation or fitness apps, front and center.

  
  

The people and messages around us can either help us or hinder us. Choose wisely.

Mindset

Your environment can also remind you of the life you want and the person you want to be.

• Leave sticky notes with encouragement or affirmations on the bathroom mirror. (Change them or rewrite them occasionally so they don’t become invisible.)

• Use a visual tracker, like a calendar, to mark off daily habits. Checking off what we’ve accomplished is an enormous boost, and seeing progress builds momentum.

• Set up “if/then” challenges for yourself: If I make my morning coffee, then I drink a glass of water first.

  
  

These are simple but very effective!

Setting yourself up for success doesn’t mean everything will be perfect and easy. But you will be tipping the scales in your favor. So, what are one or two changes you can make in your surroundings this week that will make healthy choices easier? Find ways to let your environment work with you, not against you.

Stay Well, My Friends!

Alicia