One thing you can do for yourself that has a big impact is to make it as easy as possible to build healthier habits. You know what it’s like, the first hurdle that stands in your way can be the death knell of your good intentions: kitchen messy? Guess it’s time for a takeaway. Favourite exercise clothes in the wash? You don’t want to be uncomfortable, so better put off that workout until they’re clean and dry…
Humans take the path of least resistance, so do your primal brain a favour and make things easy.
In the kitchen
- Keep things organised and tidy. No one likes doing the dishes, but it’s a necessary evil. If the kitchen’s looking half-decent, you’ll be much more likely to want to spend time in it preparing healthy meals. And if the kitchen cupboards are organised, you’ll be able to see what you’ve got and make better choices.
- Part of organising your kitchen cupboards is thinking carefully about what you buy. We’ve all got those foods we find difficult to limit – buy them less and move them out of sight when you do buy them. Out of sight, out of mind. Or that’s the idea, anyway.
- Avoid having too many food choices. Too much choice can be overwhelming when you’re trying to decide what to eat. Instead, make a weekly meal plan and stick it somewhere you can see it, like on the fridge.
- Get rid of food that no longer serves your goals. Give it away to friends or family or donate (sealed, in date) food to a food bank.
- While you’re there, do a sweep and throw away any out-of-date foods.
- If you’ve got pesky family members who like to bring home the entire confectionary aisle, keep their stash somewhere you won’t see often. A few inexpensive boxes or tubs can help.
- Visual cues can be incredibly helpful. Bring the fruit, veg, and other healthy options out of the veg drawer at the bottom of the fridge and put them at eye level so you can see them clearly when you open the fridge.
- Make things convenient. Keep a fruit bowl on a kitchen counter to make it easy to grab a healthy snack.
Around the house
- Leave exercise equipment where you can use it easily. Don’t bury your exercise bike in clothes, for example.
- Similarly, give yourself a visual cue by leaving your trainers out somewhere you can see them so they remind you to exercise.
- Make your bedroom a haven of peace and relaxation, or at the very least set it up for a good night’s sleep. That means curtains or blinds that block out the light properly, comfortable bedding, and making sure it’s a comfortable temperature when it’s bedtime.
- Think about the habits you want to break. If you spend too much time scrolling on your phone, create a designated charging spot and make a point of leaving your phone there to charge in the evening. If watching TV is a trigger for mindless eating, have healthy snacks ready to go (veggie sticks, rice cakes, air-popped popcorn) or do something else like walking on the spot while you watch.
In your relationships
It’s not just about your physical surroundings, it’s also about who you spend your time with. Think about the people in your life and consider how they make you feel about yourself. You want to build relationships with people who encourage you, support you when you need it, and lift you up.
It’s easier said than done, especially when it comes to family, but if you know people who are negative, unsupportive and make you feel bad about yourself, try and limit how much time you spend with them.
Find your support network (hint, your MAN v FAT Football teammates are a good place to start) and lean on them when you need to. We’re easily influenced, so positive social support will rub off on you.
Even better is if you can find mates who have the same goals as you (again, this is a good time to get closer to your MAN v FAT Football mates), so you can swap tips and maybe even become exercise buddies.
