You have decided to purchase the TLC-Program to make that resolution… good health, slimmer body, more energy… come true. Now you want to make sure this Program and new lifestyle becomes a habit. Because once the guidelines in the TLC-Program are a habit, you have won the battle!
Here are some tips for creating new habits and making them stick:
- Commit to Thirty Days – Three to four weeks is all the time you need to make a habit automatic. If you can make it through the initial conditioning phase, it becomes much easier to sustain. A month is a good block of time to commit to a change since it easily fits in your calendar. Once you have been on the TLC-Program without deviation for 30 days, it becomes much easier; as the habits are already
- Make it Daily – Consistency is critical if you want to make a habit stick. If you want to eat healthy, do it every day. Activities you do once every few days are trickier to lock in as habits. Following a TLC-Program helps with creating good habits because you have to follow it every day; there is no room for deviation.
- Start Simple – Don’t try to completely change your life in one day. It is easy to get over-motivated and take on too much. That is why the Detox Phase on the TLC-Program is such a good way to start
- Remind Yourself – Around two weeks into your commitment it can be easy to forget. Place reminders to execute your habit each day or you might miss a few days. If you miss time it defeats the purpose of setting a habit to begin with. Going for a weigh-in could be a good reminder of why you started this journey. Looking at old ‘fat’ pictures can remind you why you must remain committed.
- Get a Buddy – Find someone who will go along with you and keep you motivated if you feel like quitting. If you are following the TLC-Program with a friend, you can motivate and monitor each other not to deviate.
- Replace Lost Needs – If you are giving up something in your habit, make sure you are adequately replacing any needs you’ve lost. If grabbing a sweet snack helped you combat a bad mood, find something else to fill that need, i.e. dancing to a favourite song, cycling, walking in the park, or a new hobby that brings you joy.
- Be Imperfect – Don’t expect all your attempts to change habits to be successful immediately. Try your best, but if there are a few bumps along the way. Do not use that as an excuse to quit altogether!
- Use “But” – A great technique for changing bad thought patterns, is to interrupt the ‘bad’ thought with the word “but”. “I’m battling to drink all my water for the day, but, if I work at it I will get better.”
- Remove Temptation – Restructure your environment so it won’t tempt you in the first thirty days. Remove junk food from your house; avoid social events that will lead to temptation. Once the habit is formed, it will be easier to avoid temptation.
- Associate With Role Models – Spend more time with people who model the habits you want to mirror. A recent study found that having an obese friend indicated you were more likely to become fat. You become what you spend time around. Having a friend with you on the TLC-Program is a good way to ensure this, as you can avoid temptation together.
- Swish – (A technique from NLP- Neuro-linguistic programming). Visualize yourself performing the bad habit. Next visualize yourself pushing aside the bad habit and performing an alternative. Finally, end that sequence with an image of yourself in a highly positive state. See yourself picking up a sweet, see yourself putting it down and snapping your fingers, finally visualize yourself running and breathing free. Do it a few times until you automatically go through the pattern before executing the old habit.
- Write it down – A piece of paper with a resolution on it isn’t that important. Writing that resolution is. Writing makes your ideas more clear and focuses you on your end result. For example; writing down; I will fit into my smaller jeans within 30 days will focus you on that good outcome.
- Know the Benefits – Familiarize yourself with the benefits of making a change. Notice any changes in energy levels after you start your TLC-Program Notice how much better you feel, how even small changes improve your life and attitude.
- Know the Pain – You should also be aware of the consequences of not following through on your new habit. Exposing yourself to realistic information about the downsides of not making a change will give you added motivation. Remind yourself that if you do not complete your TLC-Program you will continue to feel overweight and unhealthy.
- Do it For Yourself – Don’t worry about all the things you “should” have as habits. Instead tool your habits towards your goals and the things that motivate you. Weak guilt and empty resolutions aren’t enough. You want to be healthy and feel good about yourself. Make it Happen!