How to build new healthy habits.

building healthy habits

share this post

If you’ve ever set out to install new healthy habits into your life you’ll know all too well how hard it is to get those damn things to stick.

Maybe you’re ready to make a concerted effort to lose weight and regain your fitness levels but you’re stuck in default mode. You just can’t break away from your day to day routines and not so healthy habits which deep down you know aren’t helpful.

It doesn’t matter if you’re lacking fitness and want to make a start.

Or if you’re looking to achieve a new personal best on a 10km run…

Everything hinges on your habits.

Habits drive pretty much every action you complete throughout the day.

Brushing your teeth is a habit.

Tying your show laces is a habit.

Eating crisps and chocolate late at night can also be a habit.

Habits get hardwired into your brain until you don’t even realise you’re doing them.

Some habits are good, like getting up early each morning and going to the gym before work.

Some habits aren’t so good… 

hitting the snooze button isn't a healthy habit
Hitting the snooze button isn’t a healthy habit.

Like hitting the snooze button 5 times before throwing yourself out of bed and heading off to work without having time for breakfast.

Actions are at the heart of habits, the good ones, the bad ones, and the downright ugly ones.

Gorging on a full pack of chocolate biscuits until you’re so full you feel sick, is one of those ugly habits.

Before we go any further, please take note…

This article isn’t for those of you looking for another quick-fix or short-cut solution to health.

detox diets don't lead to long term healthy habits
detox diets are short-term approaches to healthy habit changes

This article will teach you how to identify each habit harming your health and fitness levels, and then change it for the better.

It’s not a quick or easy process.

It requires you to think, be honest with yourself and be deliberate in your actions.

If you’re at the point where another half-hearted attempt at being healthy is not what you’re looking for, then you’re in the right place.

We’ll start by learning a little about what habits are, how to break your own habits down into individual segments and then start rebuilding them.

You’ll look at the role of willpower and how to manage the energy required to summon this mighty powerful human trait when you need it the most. 

We’ll also explore how to understand that complex brain of yours (and mine) so that you no longer self-sabotage every healthy habit you try to create for yourself.

And we’ll finish off by building a solution that allows you to keep these new healthy habits going for many years to come.

So, without further a-do, let’s get into it…

I want to start by noting the 3 books I’ve personally benefitted from a great deal when it comes to understanding my habits, the role of my brain and how to be realistic in my approach to continually getting fitter, healthier and happier…

books to help build new healthy habits
healthy habit change books

The Power Of Habit – Charles Duhigg.

Switch – Chip & Dan Heath.

The ONE Thing – Gary Keller & Jay Papasan.

Understanding the structure of your daily habits is an important first step.

The Habit Loop

The Habit Loop is a 3-step process written about in depth by Pulitzer Prize winning author Charles Duhigg in his book, The Power Of Habit.

habit loop helps form healthy habits
the habit loop helps form healthy habits

Each of the 3-steps is explained below…

Step One: The Cue

The start of your habit loop can be visual, emotional or environmentally driven.

For example…

A visual trigger such as seeing a chocolate bar on the shelf of a supermarket.

chocolate bars in shops trigger habits
chocolate bars in shops can trigger food cravings

Or driving on the motorway and seeing the McDonald’s golden arches.

A certain place, for example being at work in the office, at the supermarket or in a restaurant.

An emotion, such as being happy, sad, relaxed, anxious or stressed.

Or being in the company of particular group of people such as friends or family.

The Cue is what triggers a routine or response…

That response could be a healthy habit or not so healthy habit.

Step Two: The Routine

This can be a physical, mental or emotional response. 

The routine is the action(s) you undertake in response to a specific cue.

For example…

Driving on the motorway you see the McDonalds golden arches. You immediately leave the motorway and pull into the McDonald’s Drive Through to order a burger and milkshake…

Getting home from work after a stressful day, you head straight to the fridge, open a bottle of wine and pour a glass.

Going out for coffee with a group of friends you get to the cafe and order a slice of cake (even though you said to yourself you wouldn’t eat cake today.)

Over time your routines become automatic and habitual until you are completing the actions of your routine without even realising what you’re doing.

The actions you carry out within your routine lead to a rewards…

Step Three: The Reward

The reward helps your brain figure out if the circuit of events is worth remembering.

When you eat your McDonalds burger you start to feel your hunger craving is being satisfied.

Sitting down and taking the first sip of wine after work you immediately feel more relaxed.

Spending time with your friends having coffee makes you feel included, giving into the cake means you don’t end up being the outcast of the group.

How the habit loop sticks

The interesting thing about these actions is that, once they have been repeated often enough your brain begins to expect them.

The anticipation of the reward can be lurking in your mind before you’ve even got as far as the initial cue!

Every time you set of driving a specific route you start thinking about McDonald’s Drive-Through. 

When you arrange to meet your friends for coffee you immediately wonder what cakes the cafe will have for you to try.

And when you’re having a stressful day at work you start thinking about a glass of wine later that day.

The good news is all habits can change, but you need to spend some time thinking about how to do it.

How to change the habit loop

“Most people’s habits have occurred for so long they don’t pay attention to what causes it anymore” Brad Dufrene – The Power of Habit.

To change a habit you know is detrimental to your health then you first need to understand what the cues are…

You also need to understand that once a habit is formed your brain becomes hardwired and starts to anticipate the reward sensation associated with each cue. 

This is where cravings come from.

Neurological cravings occur slowly over time, so we’re often not even aware of their influence over us…

So, take a step back and figure out;

  1. What are the habits you want to change?
  2. What is triggering them?

The golden rule of habit change

The golden rule forms the backbone of many habit change approaches such as Alcoholics Anonymous.

You can use it for your less drastic healthy habit changes too.

To change a habit, you don’t try to change all the components of the habit loop.

Just work on replacing the Routine.

reversing unhealthy habits
focusing on the routine within your habit loop can lead to reversing unhealthy habits

This is a form of Habit Reversal that is used in therapy across the globe.

“The truth is the brain can be reprogrammed. You just need to be deliberate about it.” Nathan Azin, The Power of Habit.

Important Note– 

The pace at which you make changes to your habits is vital to your success.

Try and replace the routine that is sending you off course overnight and chances are you’ll fall short and revert back to default.

the role of willpower for weight-loss
the role of willpower for building new healthy habits.

Here’s a few examples we can all relate to…

How often have you (or someone close to you) stated that as of next week you’ll make a change and cut out all sugary foods from your diet?

Not drink a single glass of wine until the weekend?

Cut caffeine out full stop?

But then within the first few days of your new healthy habit approach everything comes unstuck and you quickly revert back to the same-old, same-old.

Drastic lifestyle changes seem attractive at the time. 

The idea of simply ignoring ingrained habit loops and overriding them with new healthy habits is in reality, naive.

And it’s not just as easy as relying on your willpower to give you a helping hand either.

Banking on willpower and resilience to be there when you need help has its short comings.

Gary Keller explains more in his book, The One Thing.

The Role of Willpower

“It seemed so straight forward: invoke my will and success was mine. Sadly, I didn’t need to pack much as the trip was short. My willpower seemed to come and go as if it had a life of its own”

The sooner we start to realise that willpower is in limited supply, the better our chances of making a lasting change are.

It’s not as easy as over-riding one bad habit with a new healthy habit.

Here’s where to start

Imagine your willpower is a battery…

willpower reserves are like a battery
your willpower reserves are like a battery.

Every action you do throughout the day requires a certain amount of energy.

Some actions demand more energy than others.

Everyday routines like getting dressed in a morning, brushing your teeth and tying your shoe laces have been repeated that many times they are on auto-pilot and need little energy from your willpower battery. 

This is because they are well practiced habits.

Over time the more ingrained a habit becomes the less brain power needed.

Those not so healthy habits you’ve created over the years are likely also acting on auto-pilot too (without you even realising).

Other actions such as trying to ignore the sweet foods in the office will be a much bigger drain on your willpower reserves.

Opening the fridge and resisting the bottle of wine staring back at you is a big ask too.

Combine the continuous stresses of day-to-day life with your willpower battery reserves draining and you’ll start to see why banking on willpower to be at your beck and call is not the way to go when it comes to building new healthy habits.

The Solution

First, remember you need to figure out the 3 steps of your habit loop.

The Cue, The Routine, The Reward.

Then, you need to focus in on the Routine part of the loop.

When you do that you’ll be onto something worthwhile…

But here’s an important facet to consider.

The Pace of Change

doing too much at once doesn't lead to healthy habits being formed
juggling too many changes at one time leads to no progress being made.

“When you try to do too much at once you end up doing nothing well. Figure out what matters the most in the moment and give it your undivided attention.” – Gary Keller, The ONE Thing.

Keller, explains how thinking you can change lots of things at once (multi-tasking) is a myth that needs to be exposed.

Think about those healthy habits again.

How easy is it to think you’ll be able to go in and start changing all your unhealthy habits within the first week?

Deep down you know this is a road to nowhere but still it’s a romantic thought to have.

The best representation of asking too much of yourself happens each New Year in the form of New Years Resolutions.

Those old faithful resolutions, that most of us are never faithful to.

It’s little wonder we fail at making healthy habits stick if we’re aiming for objectives that are so far out of reach they are, unattainable.

Think back to the last new year’s resolution or healthy lifestyle promise you made yourself.

If you’ve managed to make it stick….well done.

The reality for most of us is different however.

healthy habits are made at news years
new years resolutions tend to involve healthy habit changes.
  1. Set what we believe is a good health goal.
  2. Start week one full of enthusiasm and energy.
  3. Energy starts to waiver after 2-3 weeks.
  4. Give up and go back to our original default position.

In my mind there are 2 main reasons for this cycle of events.

  1. The goal you set was far too much of a change from your current default position and you expected too much of yourself.
  2. You tried to change too many things at the same time and fell into the myth of being able to multi-task your way through.

Understanding that both wholesale changes and quick results are not the realistic route to health goal success is important. 

Focusing on one element of your habit loop is without doubt the most successful approach you can start with.

But wait, there’s more…

The Role of Your Brain

It’s becoming more apparent within the field of psychology that your brain plays an overwhelming role in the formation of habits.

Healthy habits and not so healthy habits.

In your brain there are two independent systems at work all the time. 

The first is the emotional side, where your instinct is found, it’s also where you feel pain and pleasure.

The second is the rational side, where your conscious system is found. This is where reflection and analysis occur.

In their book Switch, Chip and Dan Heath discuss the different analogies they researched that best describe the two systems of the brain.

They settled on that by Psychologist Jonathon Haidt in his book The Happiness Hypothesis.

The emotional side is an Elephant and our rational side is its Rider.

the subconscious mind can derail healthy habit change
your subconscious mind is more powerful than the conscious mind.

“Perched atop the Elephant, the Rider holds the reins and seems to be the leader. But the Rider’s control is precarious because the Rider is so small relative to the Elephant. Anytime a six-ton Elephant and the Rider disagree about which direction to go, the Rider is going to lose. He’s completely overmatched.”  Switch, Chip and Dan Heath.

The rider is happy to play the long-game and knowns that results won’t happen overnight, whereas the elephant is drawn towards short-term instant gratification.

Think about weight-loss for a second…

The rider knows that losing weight gradually over time and learning how to keep it off for the long run is the most logical approach.

The elephant can’t comprehend this and goes looking for another quicker route through the jungle…

your subconscious mind works on emotion
the subconscious mind doesn’t work on logic as it’s driven by emotion.

Driven by emotion the elephant gets lost and has to turn around and start all over again.

The reality is your rational approach to a new healthy habit is often derailed by the emotional side of your brain. 

No matter how logical you know it is to start eating more healthy foods and exercising, your elephant likes the sugar rush from cookies and hates being told to wait for results to happen in a month or two.

In part the reason your Elephant goes off the route you’ve set is that we fall into the trap of trying to change too much in one go…

willpower is needed to build new healthy habits
the perception of willpower being constant

This is the perfect example of how to set yourself up for failure.

You have to ask yourself…

“Am I trying to change too much all at once?”

How to Control Your Elephant

If you want to get control of the Elephant you need to start by making sure your Rider is on the right path…

Known as Directing the Rider.

You can do this by creating a specific target or goal.

Considering everything we’ve covered so far, the most logical target would be to choose the most important habit, then work on the routine.

Next, make sure what you’re asking yourself isn’t too drastic otherwise…

willpower is a finite resource to preserve
willpower reserves don’t last forever.

Even when focusing on just one routine change you can still overwhelm yourself. 

Overwhelming demands will drain your willpower reserves and let your Elephant go wondering off course.

This is where you need to use your willpower to help convince the emotional side of your brain that the glitz and glamour of getting results overnight is a marketing con.

You also need to be deliberate in your actions here too, as we mentioned earlier to help re-programme your brain.

Setting up one small change at a time and then building on each of those small changes is a quicker way to your result, even if that means you’re a little slower out of the blocks.

managing willpower is key for creating healthy habits
managing your willpower reserves is important when creating new healthy habits.

To do that you need to strip things back and direct your focus.

Focus on ONE Thing

You need to start sorting out the vital few from the trivial many.

focus on the vital few for long-term health results
focusing on the important areas will help healthy habits stick.

Here’s a few examples of what doesn’t matter when it comes to weight-loss;

  • Low-carb
  • Low-fat
  • Keto diet
  • Intermittent fasting
  • Cardio or weights
  • Early morning fasted cardio 
  • HIIT training
  • Fat loss supplements
  • Apple cider vinegar
  • Lemon juice water
  • Whey or Plant-based protein shake
  • Etc etc etc

You’re more likely to get weight-loss results if you focus on the following vital few things;

  • Overall calorie intake.
  • Overall activity level.
  • Stress management strategies.

Creating a Strategy

Following our previous learnings on the Habit Loop, Willpower, the role of your brain and not falling into the trap of Multi-Tasking, the follwing steps will help you create a strategy for habit change.

Try following each step in order, then give yourself enough time to see a change happen.

1. Figure out which habits are causing you to over consume calories, stopping you from being as active as you would like, causing high stress levels in your life.

2. Choose ONE of the habits you want to tackle first or feel is most important.

3. Break said habit down into the Cue, Routine, Reward loop.

4. Focus your attention on the Routine section of the loop to start with.

5. Make a note of the logical (rider response) vs the emotional (elephant response) as this helps you stay deliberate in your actions to change.

6. Master the Habit Reversal of that habit first.

7. Rinse and repeat on the next habit…

You’ll be more structured in your approach by doing this in comparison to getting caught up in the trivial many, seeping energy in many directions and getting nowhere near your goal.

The quicker you grasp the idea that focusing your attention on one thing – the thing that REALLY matters — the better.

I hope you’ve enjoyed learning a little about how your habits influence what you do, especially when it comes to setting up and sticking to healthy actions that will help you to be more active, eat a better diet, lose weight and be happier in yourself.

I’d love to know more about what not so healthy habits you have that are de-railing your health efforts at the minute.

Make sure to leave a comment below and I’ll do my best to guide you and your elephant on a path which will bring about the results you want.

Remember, you need to be honest in your breakdown of the habits and deliberate in your actions to change them.

To get a better idea of the changes you can make to improve your health today check out my FREE digestible guide to boosting your health…

Get The Digestible Guide to Boosting Your Health for Free...
Send me the Digestible Guide.

share this post