Everyone already knows what to do to be healthier. For starters, eating less processed foods and moving more is what you’ve heard since you were young. And guess what… It’s true! But then come the fancy diets and elusive theories that cause confusion. On top of that, you’re busy with work and kids and LIFE.
If you’ve been meaning to eat healthier and exercise more for a while, believe me, you’re not alone.
What’s required is a system of thinking, prioritizing, strategizing and planning that identifies what’s important to you as an individual and the steps to get there without them being too overwhelming.
Of course it’s not easy, but it’s highly rewarding once you start reaping the benefits. Let’s get started.
- THINK: Ask “why” 5 times.
- Understanding why you want to achieve the goal you want to achieve is important because it digs deep to find your inner motivation to keep you going.
- All you have to do is keeping asking yourself why until you end up with a reason that’s worth your time.
- Here’s an example:
- Why do I want to eat better and move more?Because I want to lose weight.
- Why do I want to lose weight?Because I’ll look better
- Why do I want to look better?Because when I look good, I feel good about myself.
- Why do you want to feel good about yourself?Because when I feel good about myself I’m more confident and in control.
- Why do I want to be more confident and in control?Because when I’m confident and in control, I won’t be scared to go for it and live out my dream.
- PRIORITIZE: Fill in the big rocks first.
- Stephen Covey, the author of “7 Habits of Highly Effective People” gave the best analogy for prioritization: Think of your time as a jar that you can fill with rocks, pebbles and sand.
- Your big rocks are the necessary things in life, like friends, family, health, career, and sleep.
- Your pebbles are the fun things in life that aren’t completely necessary but you love doing them, like playing piano, competing in sports, and discovering your passion for baking.
- Your sand is all the bonus activities that are enjoyable but not at all important to your survival and fulfillment, like checking Instagram, playing video games and going out drinking.
- Now if you fill your time with sand first, it wouldn’t make sense because then it’d be way more difficult to fit your rocks and pebbles in. But if you place your rocks first, and then your pebbles around them, and finally fill in the rest with your sand, then you’re good as gold!
- STRATEGIZE: Increase your activities 15 minutes at a time.
- No one ever got everything done at once. When you find out the important activities that you want to do more of in your day, pick ONE of them. Replace 15 minutes of low-value activity with 15 minutes of that high-value activity.
- For example, instead of 15 minutes of scrolling through Instagram, do 15 minutes of meal prep for the next day. You can even put in headphones and listen one of your favourite podcasts while you meal prep to keep it interesting.
- PLAN: Schedule it in your diary.
- If you wait until you “feel like it”, a lot of your time will be spent doing less important things. Schedule it in and more importantly, stick to it!
- BONUS: Review how you spent your time at the end of the week.
- If you did a lot of low-priority stuff, reduce any triggers that make you want to do them. This may require you to move the TV to the basement or limit your screen time with an app. Or you can get an accountability buddy, such as a friends, colleague or partner.
- If you simply didn’t have time, look into hiring out some of the tasks like getting a healthy meal delivery service or arranging a nanny so you can go to the gym.
Don’t get distracted, stay focused and you will get $%@& done 😉