By Rachael Taylor
I've spent the last couple of weeks scrolling through post after post of resolutions and goals and I've already seen people talking about how they're already "off the wagon".
Do you ever feel that way?
Like you really, really want to change but everything is just in your way? Like you're going through life walking around with a brick box around your body preventing anything from happening or changing.
Well guess what?
You are not alone.
It can be changed.
Yes indeedy, you don't have to live with that brick wall around your body anymore.
But how do you go from having a goal to making it your new reality? Without getting overwhelmed, falling off the wagon or quitting altogether?
And the answer is simple, you need the right foundation to build your new habit on.
Don't forget! Download and print this handout to get the most out of the video. You'll need it in front of you.
Watch the video or read below.
Your success is built upon what you do each and every day. By making little shifts and changes in your daily routine you can change your health, hit your goals, build your dream lifestyle and love the skin you're in.
It's the small choices you make for your health that make the big difference.
And let me just say, that you've totally got this.
I became a health coach after wasting away with fibromyalgia and chronic fatigue for nearly a decade. I hit my rock bottom when I was on 2 anti-depressants, an anti-inflammatory and a sleeping pill and I felt awful. I couldn’t eat anything without severe stomach pain, had zero energy or motivation to do anything and lived in constant anxiety about my life and future.
I ended up turning to natural means of healing and am 100% pain and medication free.
So what did I do?
I changed my lifestyle. I changed my daily habits. I found food that gave my body energy and healed my gut. I found stress management through exercise that my body liked and kept me in my jeans size. And I found mindset tools to heal emotions and get clear on what I needed to do in this life that would make me happy and feel alive.
But I’d be lying if I said I did it on my own! It was a whole team of people throughout the years and a lot of trial and error.
Which is why I’m a coach. Because I would have loved someone to come alongside me and say “hey it doesn’t have to be this way, follow these exact steps and stop struggling.”
And that's why we’re talking about How To Build New Habits & Hit Your Goals. Because I want you to stop struggling and be empowered to start doing.
Grab your handout and your pen so you can fill it out as you go along. Don't skip ahead, I'll let you know when it's time to move to the next question.
If you didn't download it yet, you can grab it here.
Start by answering the first question and write in what your goal is or what habit you'd like to build for yourself. Write in 1 to 3 goals that you'd like to focus on.
It can be anything from health, money, business, travel, love, creativity, etc. Especially one that's been evading you or you keep having to come back to and do again.
Now that you've done that, let's dive in!
I'm guessing you're here and reading this because you've decided to make a change and set big goals for yourself - great!
My question for you is simply this: how are you going to get there?
How do you go from having a goal to making it reality without getting overwhelmed, falling off the wagon or quitting altogether?
And the answer is simple, you need the right foundation to build your new habit on.
Because if it's a bad foundation, the new habit won't hold up and it'll crumble when it gets tested (aka birthday parties, 3-day weekends, brunch and if you're anything like me all days that end in y).
But the right foundation will actually help you keep that new habit and hit your goals.
There are 4 elements that make up the foundation:
1. Your big motivating factor
2. Powerful anchors
3. Dedicated decluttering
4. Sabotage savvy
Do you ever hear someone say "I can't start my new (diet, exercise, cleanse, etc.) until after x party because I'll just fall off the wagon and I'll have to start all over again.”
That's because their focus is on what they believe they need to give up in order to have what they want.
And that's a big part of the reason they keep struggling with the same problem.
Because every time they change their body goes "oh no I have to give up everything I love!" and it fights back.
That's why people do "fall off the wagon" after only a couple of weeks or months of change.
That's why this approach, which most people take, isn't sustainable and they end up back where they started or even farther back because the binge they went on added to their problems.
A big part of being successful in changing a habit is focusing on what you GET to do because by focusing on the good, you give yourself reason to keep going even when you feel resistance.
Which brings us right into our first element: your big motivating factor.
This is the WHY behind why you want to change in the first place.
Go to your handout and find the second question:
What will you and other people see when you have achieved that goal?
And now imagine that you already have what you want and you've achieved everything you set out to do, what does that feel like?
It probably feels awesome right? Among a lot of other emotions!
Knowing what you want and how you feel when you get it will uncover what your big motivating factor is.
Go to your handout and write in what that big factor is. It's very powerful!
And the best part is, if you start with a motivating factor but it turns out it isn't really strong enough, go back through the exercise and really focus on why you want a certain outcome and how you'll feel when you have it.
The second element is your anchors.
Your anchors are what's going to tie in what you want to your motivating factor to remind you why you're making this change. It's going to be your best accountability buddy you've ever had!
Anchors can be: your necklace, phone pops, passwords, EFT, mantras, calendar reminders, sticky notes, messages on the fridge or around the house, notes in your car or wallet, a daily journal sentence, a meditation, etc.
Write in at least 3 things or places you're going to anchor your motivating factor to.
It just needs to be something that you'll see every day and will remind you without having to work to remember.
Because when we're tired and cranky we're going to want to default to our natural behaviors and old habits. Anchoring works!
The third element is dedicated decluttering.
Decluttering shows that you are open to change and are making space for the new, for possibilities. When you have old, broken things and a chaotic environment, you can't make room for anything different. That chaos will fight what you're trying to do.
Which is why decluttering your home, your emotions and your physical body are so important to making space for new habits.
I have a Decluttering Workshop you can sign up for that takes you through how to declutter your home, emotions and your physical body. It's 3 broken into 3 parts of coaching that will get sent to your inbox to help you move forward with decluttering your space. You can grab it here. It will open in a new window so you can keep reading this post.
But for now, I want you to think about where there's clutter in your l Iife.
Your wallet? Your car? Your bedroom? All the rooms?
Go ahead and write down the 3 places where you want to declutter.
Commit to decluttering these within the next 48 hours.
And our fourth and last element is sabotage savvy.
Understanding why you sabotage yourself will not only help you catch it earlier each time but also allow you to use your anchor as a pattern interuppt to break the cycle.
The top 3 sabotages are: I don't have time, something else always seems more important, and someone will be upset with me.
At first it seems like you could be all 3!
But take a minute and think back to when you wanted to do something for you. Something with self-care or got you a step closer to getting what you want.
Take a minute and write down the sabotage you do the most.
What stopped you from following through?
Now that we know all the elements of the foundation for habit change, let's review.
- The top three new habits or goals you want.
- What your motivating factor is, the thing that's so powerful it's going to motivate you in a way that you didn't have before.
- How to anchor that factor, to keep it visible and in the front of your mind.
- Where you need to start decluttering and you've committed to doing that in the next 48 hours.
- How you'll most likely be sabotaged and how to use your anchor as a pattern interrupt to break that cycle.
With these 4 elements at your fingertips, you are set to master any habit change or reach any goal that you set.
You're ready to go!
If you want to sign up for my Decluttering Workshop click this link here.
Remember, today is the day you take back your life.