Creating Circumstances for Success

Everyone has circumstances in their lives that are beyond their control, and then some circumstances that are within their control. The famous Serenity prayer is an example of seeking to determine the differences between these situations in order to effectively make positive changes. On a health journey, it can be helpful to identify unhealthy triggers and structure the environment to avoid them. Reduce excuses by anticipating them ahead of time. 

Here are a handful of ways to restructure in order to maximize benefits and minimize triggers for unhealthy behaviors that need to be changed. Making it easier or automatic to make the healthy choice, and making it more inconvenient to make the less healthy choice can help build habits that support a health journey. 

First of all, work on mindset.

Thought patterns are structures formed by belief, experience, memory, and emotion. These patterns are like software. If you’re running a program that isn’t getting you the results you want, you can try changing things up. Some tools for rewiring your thought patterns are:

Affirmations: speaking good things out loud over yourself might sound like a silly idea, but it is actually a proven way to re-wire your brain. Once you identify patterns of negativity you can counter these patterns with positive affirmations instead. Repetition rebuilds new patterns in your thoughts. 

Journaling and reflection: actually writing down your story, and the story of where you want to go can be a powerful way to consider, articulate, and interrogate the thoughts that guide your choices. 

Change your language: words are powerful. Instead of “I have to exercise,” try, “I get to exercise.” Or, “I can’t eat that,” to “I’m making different choices today.” 

Second, set yourself up for sleep.

Consistent, high-quality sleep is essential to good mental, physical, and emotional health. There are so many demands on time and attention that it is helpful to very intentionally carve out needed time to sleep, and to find a way to minimize the distractions that will eat into those hours. 

Set up a charging station for phones and screens away from the bed, and put screens away about an hour before bedtime. Creating a soothing bedtime ritual by reading or journaling can help prepare the mind and body for sleep. 

Keep your sleeping space dark, cool, and tidy. 

Have a place to prepare what you need for the next day. You can lay out your work out clothes, or your journal, book, and planner, and have a full glass of water ready to drink upon waking. 

Third, fuel your body with nutrient-rich foods.

This is an area where it can really make a difference to choose your circumstances. Advertising and access mean that we are surrounded by food choices almost constantly. Food is a powerful cultural force, and cultural rituals around foods can hijack your habits (for example, cultural practices such as having a box of doughnuts in the break room, quarterly company pizza parties, or bringing cakes to celebrate birthdays can create situations where eating extra is expected). Having a solid plan for how to fuel your body can help you resist the wiles of food advertisers, and also clarify for yourself when and what you choose to consume, whether that is abstaining from some cultural consumption patterns or choosing to work those things into your overall plan.

Decrease your access to processed foods. Some ways to do this are:

Buy gas at the pump rather than in the gas station.

Stick to the edges when grocery shopping.

Choose to ignore vending machines and check-out aisle displays.

Reduce eating out to special occasions rather than daily lunches or dinners.

Packing a lunch from home instead of choosing a fast food option can make a big difference in nutrition.

Shop at farmer’s markets for fresh vegetables, fruits, and sometimes meats, cheeses, and eggs as well.

Plan your meals and stick to your list when you shop. 

For snacks, choose not to bring home things that don’t fit with your goals. If you haven’t purchased soda, chips, or candy, you will not have to resist it. You can make other choices for things to have on hand to be a treat, a snack, or a dessert. Put those things in accessible, appealing places. For example, it’s easier to grab an apple for a snack if they are in a bowl on the counter rather than hiding in a bag somewhere. 

 Fourth, plan for hydration.

Choosing water as your beverage is a simple first step in any health plan. Since every cell in your body needs water to function properly, this isn’t an afterthought. 

You can place a full glass of water on your nightstand to be the first thing to break your fast with in the morning. By starting your day with a full glass or two of water to rehydrate after sleep, you get yourself off to a good start. Then, choose water as your beverage with meals. You can carry a water bottle with you, or just make water your default choice whether eating out or eating at home.

Finally, think about your work space.

You may not have a lot of choices about how and when you move at work, but there are several things that can make a shift. These small things do add up over the course of a day, and can help decrease sitting time and increase full body movements. Some things to consider are standing desks and walking meetings. If it is possible to park further away and walk in, and to use the stairs instead of elevators, these are things that can increase the number of steps walked in a day. Adding some movement to your breaks, such as a quick set of wall push-ups or squats on a bathroom break or a brisk walk over lunch, and adding regular stretch breaks if you are seated for long periods of time can help as well. Movement is great for brain function, and you may find that your creativity and focus benefit from movement breaks as well as your body. 

Health is a journey for life! Choosing one simple place to start can begin to move your life in a new direction, and the best thing to start with is something you can actually do. Habits build over time. If you’d like personalized support and encouragement on your journey, the weight loss experts at TruBalance are available for in-person and virtual appointments. By taking control of the things you can, you can build a healthy lifestyle in any circumstances.