CULTIVATE A POSITIVE HABIT!

“The chains of habit are too weak to be felt until they are too strong to be broken.”— Samuel Johnson

I have many unhealthy habits, you can tell that by looking at my weight! This morning, I looked at what I was letting direct my life. I have many good habits: I spend time with God, pray, have a skin routine, write regularly, and more. However, I struggle with unhealthy habits too. Most of my unhealthy habits surround food.

I researched and found the steps needed to succeed in whatever habit you are trying to work on.

Cultivating positive habits takes intention, consistency, and a bit of self-compassion. Here’s a straightforward path to help you build habits that stick:

These are steps that I am going to put into practice, and who knows, maybe I will look thinner in the near future.

1. Start Small

Choose a simple and achievable habit. Big changes often start with tiny steps.

My achievable goal is to change my eating habits. (That looks like a big step, but I will break it up and achieve it.)

2. Be Clear and Specific

Define exactly what the habit is. Vague goals don’t stick.Instead of: “Eat healthier”Say: “Eat one fruit with breakfast every day.”

My goal is not to eat after 7 p.m. and to change out my chips for veggies (I have already started to do this).

3. Tie It to an Existing Routine

Use habit stacking—attach your new habit to something you already do.Example: “After I brush my teeth, I’ll write down 3 things I’m grateful for.”

After 7 p.m. or when I get home, I will get ready for bed and brush my teeth.

4. Set a Trigger or Reminder

Visual cues or phone reminders can help prompt the behavior until it becomes natural.

I will set my phone alarm for 7 p.m. and not eat after it goes off.

5. Track Your Progress

Use a journal, app, or calendar. Seeing your streak grow keeps you motivated.

I belong to Weight Watchers and have not kept up on any of my tracking or weighing in. I am going to track.

6. Celebrate Small Wins

Reward yourself (even mentally) for each success.Example: “I did my 5-minute walk—great job sticking to it today!”

At the end of the day, when I finish tracking, I will feel better about myself and give myself a smile!

7. Be Patient and Consistent

Habits form through repetition. If you miss a day, don’t quit. Just restart.

This is one of the hardest parts for me. When I fall off the wagon, I don’t get right back on; I will eat my way through the next couple of days. My goal is to work past the disappointment in myself and get right back on track.

8. Make It Enjoyable

You’re more likely to keep a habit if you enjoy it. Choose positive, uplifting activities.

Honestly, I don’t know how to answer this. I may enjoy waking up feeling better if I don’t eat, so that may be enjoyable. I can’t find an enjoyable moment in eating vegetables instead of chips!

9. Reflect and Adjust

Regularly ask: Is this working? Does it need a tweak?

I will evaluate how things are going at the end of the week, when it is time to weigh myself.

10. Surround Yourself with Support

Find a buddy or group who shares your goal. Accountability helps.

I have many friends who encourage cultivating better habits. I also have one person to whom I am accountable, which is helpful.

These are the steps to changing a habit. It's very easy to give up when we don’t achieve a step. I urge you to keep going!

The final thing I want to share with you is a quote from Confucius.

“Our greatest glory is not in never falling, but in rising every time we fall.”

We can overcome any bad habit we face!

Wishing you a blessed week!