Tuesday Tip: Habit prompts ✅
Part of losing weight is about creating new habits around food and activity. Building new habits is hard though! So how can you make it easier?
Environmental cues play an important role in building habits and your environment is extremely influential in decision making. So setting up your environment in a way which reminds you of the habits/behaviours you want to start incorporating will help.
The main idea is having something visible which reminds you to do that specific habit or which makes that the easiest choice. Do this by putting a cue in a spot where you can’t miss it and won’t forget. Conversely you make the habits you want to ditch harder by making things associated with them less visible.
For example for habits you want to encourage you could;
⁃ Place hand weights next to the sofa to remind you to do 5-10 mins of exercises each evening in the advert breaks,
⁃ Have a snack box on the kitchen side containing lower calorie snack options and fruit for the day.
⁃ Have a bottle of water on your desk to encourage you to stay hydrated.
⁃ Pop a post it note on the bathroom mirror reminding you to stretch your calves while you brush your teeth.
⁃ Ensure when you open the fridge the first thing you see are easy lower calorie snacks – vegetables sticks, mini light babybel, yoghurts, berries and other fruit etc .
⁃ Move the calorie tracking app on your phone to the home page next to WhatsApp or a frequently used app to remind you to track.
For habits you want to break make it harder to do them;
⁃ Store chocolate in a sealed tub at then back of the cupboard.
⁃ Keep the bottle opener upstairs so it’s more of an effort to ‘just open a bottle’ after a stressful day.
⁃ Leave your phone in another room/place when working so you’re forced to get up to get it regularly to avoid sitting for long periods.
Try setting up your environment for success today!
Happy Tuesday 🤗