Have you ever found yourself stuck in a cycle of unhealthy habits? Maybe you tried to shift those habits but you can't resist the temptation of fast food, or you meant to go to the gym but somehow found yourself binge watching Succession. First sister, you're not alone. It's hard to change our behaviors. That's why people write books about this topic!

Contrary to cultural norms, January is not a great time to make changes to health habits since it's cold, dark and your bank account is weeping. Spring and summer are actually the perfect time to bring in the new and make lasting changes to your health and wellness routine. You're feeling sprightly and ready to take on the world!

I've coached hundreds of women who have completely changed their whole lives and not one of them did it without a plan.

There are many behavior change techniques that can help shift poor health habits and set you on a path towards a healthier, happier lifestyle. In this post we'll explore three of the most effective techniques I've used on myself and my clients.

Temptation Bundling

This technique, which was first introduced by economist Katy Milkman, involves combining a desirable activity with a less desirable one. The idea is that by pairing something you enjoy with something you don't, you can motivate yourself to follow through on the less enjoyable task. For example, if you love binge-watching Netflix but hate exercising, you might only allow yourself to watch your favorite show while you're on the treadmill. By making the less desirable activity a prerequisite for the more desirable one, you can create a positive association and increase your motivation to follow through on both.

Another example might be to reward yourself only after you've hit your targets. Get that new audio book you've been eyeing or the active wear on your list. By linking the two activities in your mind, you might begin to find it is not only easier but also fun to make better choices.

Commitment Apps

These apps are designed to help you set goals, track your progress, and stay accountable to your commitments. One popular example is StickK, which allows you to set a specific goal and then make a financial commitment to achieving it. If you don't follow through on your commitment, you'll be penalized with a predetermined amount of money or your money will go to an anti charity you choose at the beginning. The idea is that the threat of losing money or giving it away to something against your values will be enough to motivate you to stay on track and achieve your goals. In the research people who use commitment apps like this are highly successful but the uptake isn't too strong. Personally, I think putting your money where your mouth is really gets you firing!

Self-monitoring

This technique is particularly effective. By tracking what you eat, how much you exercise, your habits, and how well you sleep each night, you can begin to identify patterns and make adjustments to your routine as needed. Here are a few amazing tools to support you in bossing the self monitoring technique.

Habitica

This app gamifies habit-building by turning your goals into a game. You create a character and earn points for completing healthy habits, like exercising or eating a nutritious meal. You can also lose points for unhealthy habits, like skipping a workout or indulging in junk food. The more points you earn, the more your character levels up, giving you an extra dose of motivation to stick to your commitments. Gamification is a great way of getting that daily dose of dopamine you need to keep going!

Food Journal

The act of writing down everything you eat and drink throughout the day makes you become more aware of your dietary habits. Awareness is key! You might notice you tend to snack more in the afternoon when you're feeling stressed, or that you tend to eat more when you're dining out with friends. Armed with this knowledge, you can start to make changes to your routine.

Fitness Trackers

Wearable devices can help you keep track of your activity levels throughout the day, as well as your heart rate, sleep quality, and other important metrics. Monitoring your progress over time, you can identify areas where you're doing well and areas where you might need to focus more attention.

Try implementing some of these techniques and get curious as to what works for you and what doesn't. That healthier, vibrant you is waiting.