Start Small: Habits for Lasting Health
Feeling Overwhelmed? Let’s Simplify Your Health Goals with Small, Consistent Habits
Raise your hand if you feel overwhelmed by where you are now, where you want to be, and the time it’s going to take to get there. Maybe you want to heal your gut, lose weight, run a marathon, or cut back on sugar—all goals that sound amazing but somehow keep slipping down the to-do list. Facing these big goals feels daunting, especially when the finish line is nowhere in sight.
So here’s the truth: Forget about the finish line! It’s not helping us in the moment. Instead, let’s focus on small, doable changes we can make daily to bring us closer to those big goals.
The Power of Small Changes
I’m talking about the little steps you can take each day that build up over time, just like putting one foot in front of the other in a race. At the beginning of each month, I choose a few habits that support my goals and commit to them. Sometimes, I skip adding new goals if I feel my current habits need more work or I’m simply not ready for something new.
Goals vs. Habits: What’s the Difference?
When I talk about goals vs. habits, here’s what I mean:
Goal: The result you want to achieve. For example, “Drink 80 oz of water 5 days a week.”
Habit: The consistent actions that help you reach that goal. For this example, the habit could be drinking 10 oz of water first thing in the morning, 30 oz before noon, and taking a sip each time you check your phone.
These small habits take the decision-making out of the equation, making it easier to reach your goals without constantly overthinking.
Setting Realistic Monthly Goals and Habits
Remember, we’re starting small. Building the ideal version of your life won’t happen overnight! Here’s how I decide what to focus on each month:
Monthly Check-In: At the start of each month, I review my ideal life vision, my goals, and the habits supporting those goals.
Choose 2-3 Habits: Based on that check-in, I pick a few habits to focus on for the month. I write these down to track my progress and check in at the start of the next month.
For example, last month, my goal was to work out at the gym 5 days a week. I realized that if I don’t prioritize workouts first thing in the morning, they don’t happen. So I set my wake-up time to 5 a.m., and it worked well. Heading into November, I’m sticking with the 5 a.m. wake-up and morning gym routine because I want this habit to be consistent long-term.
Other goals for November include taking my supplements daily and posting on social daily. To support these, I’ll build habits around them: taking supplements after breakfast and posting before 5pm each day.
Choosing Goals and Habits that Fit Your Lifestyle
When setting goals and habits, make sure they feel realistic for your lifestyle and schedule. If an hour-long morning gym session isn’t practical, maybe 20-30 minutes feels more achievable. Honesty is key to making goals you can stick with—there’s no point in setting yourself up to feel like you’re constantly falling short.
It’s also okay to adjust the habits supporting your goals. For instance, if your goal is to walk 30 minutes three days a week, but lunchtime keeps getting interrupted by meetings, try shifting the walk to after dinner. The goal doesn’t change, but the habit can.
Ready to Start?
Now, let’s get to work on setting those goals and building habits that feel natural, achievable, and fit right into your daily life. Small steps, big impact—let’s do this!
