How to develop healthy confrontation habits

Take 5 Steps to Successful Conflict Resolution in the Workplace

How to develop healthy confrontation habits

Some people hold complete conversations in their minds with people with whom they are angry. Conflict averse people rarely speak directly with the other person. This anger in their mind continues to build because of the frustration they are experiencing. Yet they never let the other person know the degree to which they are frustrated and subsequently angry with them.

This type of conflict-avoidance can cost a person their marriage because they don’t let their spouse participate in the conversations they have with them in their head. By the time they do bring their spouse into the real conversation., it may be too late for reconciliation.

The need for these individuals to avoid confrontation is so strong that he or she has a safe confrontation in their mind and feel that they have dealt with the issue. As you can imagine, this doesn’t workespecially for the other person involved who doesn’t even know that they are involved in the conversation.

Do You Hold Mental Conflict Confrontations or Practice Conflict Avoidance?

Many people are uncomfortable when it comes to confrontation. You can understand the concept of having the conversation in your head; so you can plan out what you want to say and how you want to say it. Sometimes these mental conversations are enough to settle the issue, as you realize you are making too much out of a simple situation.

Many of you know that you have spent hours lying in bed at night having conversations with people with whom you are angry and frustrated. Not only does this practice disrupt your sleep, your attitude, and your health, it never really resolves the issue, and this approach is also potentially damaging to your relationships.

Don’t take this advice wrong, you don’t need to confront every action that other people take. If you have the conversation once in your head, don’t worry about it. If it comes back and you have it again, perhaps start thinking about holding a real conversation. Or, figure out what you are afraid of that you are avoiding an essential confrontational conversation.

By the third in your head confrontation, you need to start planning how you will deal with the real confrontation because it looks as if you are going to need to have one.

How to Hold a Real, Necessary Conflict or Confrontation

Start by preparing yourself to confront the real issue. Be able to state the issue in one (or two), non-emotional, factual based sentences.

For example, assume you want to confront your coworker about taking all of the credit for the work that the two of you did together on a project.

Instead of saying, “You took all of the credit, blah, blah, blah. ” and venting your frustration, which is what you might say in your mind, rephrase your approach using these guidelines.

Say instead, “It looks as if I played no role in the Johnson account. My name does not appear anywhere on the document, nor have I been given credit for my work anywhere that I can see.”

(You will notice that additional communication techniques such as the I-statement have also been used in this approach. Notice that using the words “I feel” was avoided because that is an emotional statement, without proof and facts. The facts in this statement cannot be disputed, but conversely, an I feel” statement is easy for your coworker to refute.)

Make your initial statement and stop talking.

When the person you are confronting responds to your initial statement of facts, allow them to respond. It’s a human tendency, but don’t make the mistake of adding to your initial statement, to further justify the statement.

Defending why you feel the way you do will generally just create an argument. Say what you want to say (the confrontation), then just allow the other person to respond.

You want to listen very carefully to catch the differences between what your initial statement indicated and your coworker’s response. This is not a time when you should rehearse responses in your mind. Just listen effectively and stay open to the possibility that your coworker has a good reason for the actions taken. To focus on listening, you may make comments or ask questions on what the other party is saying to stay attentive to and ascertain that you are “really” hearing their response.

Especially since you’ve probably held the conversation in your head a few times, you may think you know how the other person is going to respond. But, it’s a mistake to jump to that point before they have the opportunity to respond. Resist the temptation to say anything else at this point. Let them respond.

Avoid arguing during the confrontation.

Confrontation does not mean fight. It means that you need to state what you have to say. Listen to what they have to say. Many times the conflict actually ends right there.

Do you need to prove the other person right or wrong? Does someone have to take the blame? Get your frustration off your chest, and move on.

Figure out the conflict resolution you want before the confrontation.

If you approached your coworker with the initial statement, “You took all the credit, blah, blah, blah. ” her response is likely going to be quite defensive. Perhaps she’ll say something like, “Yes, you have been given credit. I said both of our names to the boss just last week.”

If you already know what you are looking for in the confrontation, this is where you move the conversation. Don’t get into an argument about whether your coworker did or didn’t mention anything to the boss last weekthat isn’t really the issue and don’t let it distract you from accomplishing the goal of the confrontation.

In order to resolve the conflict, your response could be, “I would appreciate if in the future that we use both of our names on any documentation, and include each other in all of the correspondence about the project.”

Focus on the real issue of the confrontation.

The other party will either agree or disagree. Keep to the issue at this point, and avoid all temptation to get into an argument. Negotiate, but don’t fight.

The issue is that you aren’t receiving credit, your colleague left your name off of the documentation, and you want your name on the documentation. (Projects in written form are better remembered in organizations than verbal credit when performance development planning and meetings about raises or promotions are held.)

That’s it. It isn’t about blame, about who is right or wrong, or anything other than your desired resolution. You want to affect how this issue is handled in future projects you work on with this individual. They will remember that you called them on their bad behavior.

The Bottom Line

You will rarely look forward to confrontation; you may never become completely comfortable with, or even skilled in holding a confrontation. However, it is important that you say something when you are frustrated and angry. If you can’t stand up for yourself, who will?

More About Meaningful Confrontation and Conflict Resolution

For additional ideas about confrontation and conflict, see:

This article was co-authored by Allison Broennimann, PhD. Dr. Allison Broennimann is a licensed Clinical Psychologist with a private practice based in the San Francisco Bay Area providing psychotherapy and neuropsychology services. With over a decade of experience, Dr. Broennimann specializes in in-depth psychotherapy to provide solution-focused treatments for anxiety, depression, relationship problems, grief, adjustment problems, traumatic stress, and phase-of-life transitions. And as part of her neuropsychology practice, she integrates depth psychotherapy and cognitive rehabilitation for those recovering after traumatic brain injury. Dr. Broennimann holds a BA in Psychology from the University of California, Santa Cruz, and an MS and Ph.D. in Clinical Psychology from Palo Alto University. She is licensed by the California Board of Psychology and is a member of the American Psychological Association.

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Many people have the mistaken belief that confrontation is a negative event that should be avoided at all costs. However, this couldn’t be further from the truth. Confrontation can be a healthy way to strengthen your relationships with the people who are most important to you. To use confrontation as a positive, relationship-building event, it is important to learn how to develop healthy confrontation habits by reflecting on your emotions, being compassionate, and identifying the right circumstances for using confrontation.

How to develop healthy confrontation habits

Self-improvement is not just about kicking bad habits, but also creating new, healthy habits. It feels like there is always more we could be doing. We create these big goals to change our behavior, but that motivation can fade quickly. Don’t worry – we’ve got some tips that will make it easier to form healthy habits.

1. Focus on One Healthy Habit at a Time

When you find the motivation to make positive changes in your life, it is easy to get swept up in that feeling. A lot of times, this makes you want to implement multiple behavioral changes at once. Trying to change yourself in one day is never going to lead to long-lasting improvements.

Focus on developing one habit at a time. You have to start somewhere and focusing on one new behavior will help increase the success of forming a new, healthy habit.

2. Start Small and Set Attainable Goals for Healthy Habits

When picking the one new habit to start with, pick something that you can realistically add to your routine. It’s good to dream big and shoot for the moon, but when you are adding healthy habits to your life it is better to start small.

If you want to eat healthier breakfasts, don’t set a goal that you will make a fruit smoothie every morning before work. If something unexpected happens and you’re running late (like that ever happens) and you can’t make your smoothie one morning, you’ve already “failed”, and it might give you an excuse not to try again. By setting a smaller goal of making smoothies twice a week for breakfast, you can start to develop a habit, and work your way towards increasing that number.

3. Track Your Process for Developing Healthy Habits

We’re not saying you HAVE to start a bullet journal or create a chart to put on your fridge. We’re saying you need to hold yourself accountable. This may mean creating a support group of people who know your goals and will check-in with you. It could also mean sharing your habit-forming behavior publicly, whether that be on social media or on a chart for the whole family to see. This adds pressure to stay on track and will help you succeed.

4. Give Yourself Time to Master Healthy Habits

Changing your behavior is hard. Eventually, you won’t have to actively remind yourself to add this healthy habit. At one point in your life, you either had to remind yourself, or have your parents remind you to brush your teeth every day. Now, without thinking about it you brush your teeth every morning. Be patient and give yourself time to get to that point with each new healthy habit you want to implement in your life. You’ll get there!

We know adding new healthy habits to your life can be difficult. You are changing routines and forcing yourself to actively think about and be aware of your day and your actions. With starting small, focusing on one habit at a time, holding yourself accountable, and with repetition, creating new habits will get easier and easier, until they become second nature. What is your next habit on the road to self-improvement?

For more self-improvement tips, check out our other blogs:

HOW TO INCREASE YOUR CONFIDENCE AT WORK.
TIPS TO GET THE MOST OUT OF ONLINE CLASSES.
SEE ALL.

Looking for more resources on starting healthy habits? We’ve got you!

How to develop healthy confrontation habits

When it comes to eating, we have strong habits. Some are good (“I always eat breakfast”), and some are not so good (“I always clean my plate”). Although many of our eating habits were established during childhood, it doesn’t mean it’s too late to change them.

Making sudden, radical changes to eating habits such as eating nothing but cabbage soup, can lead to short term weight loss. However, such radical changes are neither healthy nor a good idea, and won’t be successful in the long run. Permanently improving your eating habits requires a thoughtful approach in which you Reflect, Replace, and Reinforce.

  • REFLECTon all of your specific eating habits, both bad and good; and, your common triggers for unhealthy eating.
  • REPLACE your unhealthy eating habits with healthier ones.
  • REINFORCE your new, healthier eating habits.

Reflect:

How to develop healthy confrontation habits

  1. Create a list of your eating habits. Keep a food diary for a few days. Write down everything you eat and the time of day you eat it. This will help you uncover your habits. For example, you might discover that you always seek a sweet snack to get you through the mid-afternoon energy slump. Use this diary pdf icon [PDF-36KB] to help. It’s good to note how you were feeling when you decided to eat, especially if you were eating when not hungry. Were you tired? Stressed out?
  2. Highlight the habits on your list that may be leading you to overeat. Common eating habits that can lead to weight gain are:
    • Eating too fast
    • Always cleaning your plate
    • Eating when not hungry
    • Eating while standing up (may lead to eating mindlessly or too quickly)
    • Always eating dessert
    • Skipping meals (or maybe just breakfast)
  3. Look at the unhealthy eating habits you’ve highlighted. Be sure you’ve identified all the triggers that cause you to engage in those habits. Identify a few you’d like to work on improving first. Don’t forget to pat yourself on the back for the things you’re doing right. Maybe you usually eat fruit for dessert, or you drink low-fat or fat-free milk. These are good habits! Recognizing your successes will help encourage you to make more changes.
  4. Create a list of “cues” by reviewing your food diary to become more aware of when and where you’re “triggered” to eat for reasons other than hunger. Note how you are typically feeling at those times. Often an environmental “cue”, or a particular emotional state, is what encourages eating for non-hunger reasons.
  5. Common triggers for eating when not hungry are:
    • Opening up the cabinet and seeing your favorite snack food.
    • Sitting at home watching television.
    • Before or after a stressful meeting or situation at work.
    • Coming home after work and having no idea what’s for dinner.
    • Having someone offer you a dish they made “just for you!”
    • Walking past a candy dish on the counter.
    • Sitting in the break room beside the vending machine.
    • Seeing a plate of doughnuts at the morning staff meeting.
    • Swinging through your favorite drive-through every morning.
    • Feeling bored or tired and thinking food might offer a pick-me-up.
  6. Circle the “cues” on your list that you face on a daily or weekly basis. While the Thanksgiving holiday may be a trigger to overeat, for now focus on cues you face more often. Eventually you want a plan for as many eating cues as you can.
  7. Ask yourself these questions for each “cue” you’ve circled:
    • Is there anything I can do to avoid the cue or situation? This option works best for cues that don’t involve others. For example, could you choose a different route to work to avoid stopping at a fast food restaurant on the way? Is there another place in the break room where you can sit so you’re not next to the vending machine?
    • For things I can’t avoid, can I do something differently that would be healthier? Obviously, you can’t avoid all situations that trigger your unhealthy eating habits, like staff meetings at work. In these situations, evaluate your options. Could you suggest or bring healthier snacks or beverages? Could you offer to take notes to distract your attention? Could you sit farther away from the food so it won’t be as easy to grab something? Could you plan ahead and eat a healthy snack before the meeting?

Replace:

How to develop healthy confrontation habits

  1. Replace unhealthy habits with new, healthy ones. For example, in reflecting upon your eating habits, you may realize that you eat too fast when you eat alone. So, make a commitment to share a lunch each week with a colleague, or have a neighbor over for dinner one night a week. Another strategy is to put your fork down between bites. Also, minimize distractions, such as watching the news while you eat. Such distractions keep you from paying attention to how quickly and how much you’re eating.
  2. Eat more slowly. If you eat too quickly, you may “clean your plate” instead of paying attention to whether your hunger is satisfied.
  3. Eat only when you’re truly hungry instead of when you are tired, anxious, or feeling an emotion besides hunger. If you find yourself eating when you are experiencing an emotion besides hunger, such as boredom or anxiety, try to find a non-eating activity to do instead. You may find a quick walk or phone call with a friend helps you feel better.
  4. Plan meals ahead of time to ensure that you eat a healthy well-balanced meal.

Reinforce:

Reinforce your new, healthy habits and be patient with yourself. Habits take time to develop. It doesn’t happen overnight. When you do find yourself engaging in an unhealthy habit, stop as quickly as possible and ask yourself: Why do I do this? When did I start doing this? What changes do I need to make? Be careful not to berate yourself or think that one mistake “blows” a whole day’s worth of healthy habits. You can do it! It just takes one day at a time!

How to develop healthy confrontation habits

Perhaps you’ve been reading this blog and have received a wealth of knowledge on how to build good healthy habits, or you subscribed to other high-level health blogs and know exactly what to do. You could even have a range of exercise programs on your shelf (real or virtual) that would allow you to be in the best shape of your life. However, in spite of all of this, you struggle to keep up with the habits that allow you to stay fit and healthy.

How does a person break unhealthy habits and replace those with good ones?

In this blog post, we will go over habit-forming strategies that will help you kick bad health habits to the curb and pick up the good ones.

How to develop healthy habits

The power of small wins

In his book Atomic Habits, the author, James Clear talks about the power of small wins. It’s empowering to watch TV shows like The Biggest Loser and see people shed their excess weight in mere weeks. The reality, however, is that most of us live in the real world and not on The Biggest Loser ranch. We have families, jobs and responsibilities.

Nonetheless, our minds want us to get the same results the people we’ve seen in these types of shows. The truth is however, that we don’t have the same resources. Instead of beating yourself up for not losing 10 pounds in 1 week, it’s important to take steps that allow you to enjoy small wins.

For instance, you could decide to do nothing but replace your sugary drinks with water for the next one month. This doesn’t seem like much because you may not be running 5 miles on the treadmill everyday, but that is the essence of a “small win”: you are choosing to replace one small habit with a healthy option.

If you stay consistent, thirty days after cutting out sugary drinks, you will feel so empowered by this small decision, that you are more likely to add on another action.

Over time, those habits will compound to result in a healthier you.

Pair a new healthy habit with something you do already

Another easy way to build a good health habit is to combine that habit with something you do already. For instance, let’s say you want to start doing 50 squats everyday, you could decide to do 25 of those squats on your coffee break and another 25 on your lunch break. You already take a coffee and lunch break everyday, and doing 25 squats may take only 5 minutes each.

Pairing those squats with your two breaks would be a great way to get you doing these activities consistently.

Cluster healthy habits

Another strategy that is helpful to forming healthy habits is to group a bunch of healthy habits together and perform those at the same time.

Here’s what we mean: there are certain habits that are small enough that you can perform two or three of them at the same time. For instance, you can take your daily vitamins, drink your first glass of water for the day and drink a fruit smoothie at the same time.

Clustering these healthy habits make it less likely to forget and makes it easier for you to stick to them.

Keep the streak going

It is easier to keep a streak going than to break the streak and start all over again. Cast your mind back to the last habit you tried to form, you went at it for 7 straight days and then a day came along when things got a little crazy and you were not able to keep up the streak.

What happened after that?

Chances are high that the next day, you rationalized why missing that activity was fine, and just like that, it was like that habit ceased to exist. One of the keys to habit formation is to keep it going. Even if you cannot walk for 30 minutes today, walking for 5 minutes (remember, small wins count too) keeps that streak going.

Accountability is essential

The phrase “there is power in numbers” is true for several reasons.

If you’re trying to build a healthy habit and there are other people around you doing the same thing, it’s easier to stick with it long-term. Better yet, if you have someone specific you “check in” with, it will be easier to stick with the habit. For some people, that might mean you hire a personal trainer. For others, It may mean you get together with a few of your co-workers each day after work and go to the gym together, or join a group on social media.

However this might look for you, it is necessary for you to find a person or people you can be accountable with so you can build up those good health habits.

Closing Thoughts On Healthy Habits

The time it takes an individual to form a habit varies from person to person. For someone, a month might do it for them. For another, they might need 3 months to have the habit stick. Whatever the case might be, remember that a habit is something you do automatically. Just like you brush your teeth without thinking much about it, you want to get to the point where you make healthy choices and build good healthy habits without thinking much about it.

The tips in this post will help you get there.

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How to develop healthy confrontation habits

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How to develop healthy confrontation habits

Health is everything we need. If we’re healthy, we can live a normal life, set objectives and achieve them. If we’re sick, it’s impossible to think about anything else. That’s why students have to take care of themselves. Many of them suffer from different mental ailments like depression, anxiety, stress, etc. They may likewise have physical problems like obesity, migraines, etc. Commonly, they receive some health complications because of the lifestyle they prefer. It may be quite unhealthy. Therefore, they should change it.

It’s not that easy to change the lifestyle and stick to a new routine. Some students claim they don’t have enough time because of multiple assignments they receive. If this is your case, ask for professional assistance. There is a great solution for students, – AdvancedWriters – essay writing service , which offers multiple benefits for students. Its writers are very accurate and swift. If you need more time to organize and maintain a healthy lifestyle, choose this or similar writing services to solve urgent assignments. In the meanwhile, we’ll show how to develop healthy habits in students.

Identify Healthy Habits

Most people have habits they don’t even recognize. They undertake them every day unconsciously and so, endanger their health if those habits are bad. Therefore, your first step is to identify the habits you have. Perhaps you don’t exercise at all, eat junk food or consume too much alcohol. These habits lead you to self-distractions. Be aware of every habit and evaluate its influence on your life. Afterward, make the necessary adjustments.

Discover Things That Affect You

After you realize your daily habits, try to understand what internal and external factors trigger them. This is an important matter because it’ll help to realize the nature of your behavior. If you consume too much alcohol, you should analyze the reasons why you do that. Perhaps you don’t really like it and simply imitate other students. Answering such questions, you’ll find dependable methods to rid them of.

In case you cannot get used to some new habit, this approach helps too. Thus, many people know about the helpfulness of physical exercise. Nonetheless, they don’t go to the gym. Find the reasons you cannot do that and thus, overcome the problem.

Create a Plan

It’s important to have a good plan. It helps to become more disciplined and organized. You can write a to-do list, draw diagrams, tables, or even a poster. Thus, your plan will serve as a visualization, which likewise has a great power to motivate, encourage, and strengthen your intentions.

Your plan is supposed to include everything you’re going to do. These are:

  • Learning;
  • Eating;
  • Exercising;
  • Sleeping;
  • Relaxing;
  • Fulfilling routine duties, etc.

It’s likewise essential to set timers. You should reasonably schedule every step for weeks ahead and never violate it. If you feel you cannot handle your duties on time, adjust the schedule until it’s perfect.

Follow a Healthy Diet

Most students suffer from obesity and/or problems with digestion. The main reason is an unbalanced diet. They tend to consume totally unhealthy food like hamburgers, fried potatoes, pizza, cheeseburgers, and other junk food. Forget about those meals for good! They are unnatural and only worsen your health. It’s necessary to consult a professional nutritionist and create a healthy balanced diet. Your diet should obligatorily contain:

  • Vegetables;
  • Fruits;
  • Meats;
  • Fish;
  • Whole grains;
  • Dairy products;
  • Eggs, etc.

Exercise Regularly

You ought to be physically active . You aren’t obligated to undertake sports you don’t like. If you adore tennis or running, practice it! Spend from 60 to 90 minutes on sports every day and your body will be in the proper shape. Thus, you’ll be physically strong and prevent multiple health diseases and deviations.

Maintain Healthy Sleep Regimes

Another common deviation from the normal lifestyle is a violation of sleep. Almost every student has sleep disturbances. Some study too long and the others adore partying or playing video games or chatting on social media. Even if you like those activities very much, refuse them at least partially. Spend your time reasonably and have from 7 to 10 hours for sleeping.

Drink Enough Water

Many youngsters consume the wrong liquid. They drink tea, coffee or conserved juices. These drinks don’t actually nourish your body. Coffee may energize you for some time but it doesn’t contain healthy elements. The only source of healthy and effective elements is clean water . Drink about 6-8 cups of water every day.

Reward Yourself

Finally, you should develop a unique system of self-rewarding. Every time you gain something according to your health plan, reward yourself. Go camping, hiking, skiing, traveling or anything else you like.

Keep these points to your consideration. Try to follow them and you’ll quickly figure out that they really work. It’s a good opportunity to develop healthy habits and become a student who is strong mentally and physically.

How to develop healthy confrontation habits

Negotiating is a skill that’s often associated with C-suite executives finalising big business deals behind closed doors. But in reality, it’s something we all do every day. From discussing who gets to wash the dishes to getting a better deal in the annual yard sale, we negotiate on a regular basis, except (quite ironically) in the one place where it matters most: the office.

So, if you find yourself tongue-tied, frazzled and always on the losing end of a deal, then here are a few simple ways to improve your negotiating skills and get yourself on the winning team.

1. Practise Saying ‘No’

Human beings are programmed to be non-confrontational. From a young age, we’re taught to follow orders or else get punished, and as adults, we’re taught the same thing. Time and again, we’re told to ‘let it go’ and ‘just go with the flow’ so we don’t upset the client or the boss.

This lifelong habit of avoiding confrontation and just saying ‘yes’ weakens your negotiation skills. But not to worry; you can still reprogramme your mind by practising saying ‘no’.

You can start with something small like going home on time or refusing to work extra hours, especially if you’re already raking in too much overtime. If that seems like a big step for you, then you can start by saying ‘no’ to that annoying colleague who loves sabotaging your healthy eating habits by tempting you with a piece of chocolate cake.

These might seem like small steps, but taking the opportunity to say ‘no’ to minor instances will help you say ‘no’ to bigger things – whether it’s disagreeing with your boss on your performance review or presenting a counter-proposal to your client.

2. Know Your Value

Part of the reason why most people have a hard time saying ‘no’ is because they’re not aware of their real value to the company. If you’ve ever wanted to counter an argument or disagree with a colleague but thought, ‘I can’t say that! I’m only an XYZ’, then you’re probably underestimating your worth.

One of the key elements in negotiation is knowing what you have to bring to the table. The more confident you are in your skills and experience, the more you’re able to leverage yourself.

For example, if you’re negotiating for a higher salary, show how you were instrumental to the company’s growth by listing down the projects you’ve spearheaded or helped lead. Also, make sure to include instances when you stepped up and took initiative so that your employers also see your leadership potential.

3. Study Body Language

There’s no question that body language is important. It makes your presentations more memorable, it helps you stand out during interviews and it also gives you that winning edge in negotiations.

In fact, sometimes how you act has a lot more impact than what you say. Indeed, 55% of effective communication primarily comes from body language, and most people retain information through visual rather than oral communication.

When it comes to negotiating, having the proper body language will not only make you feel more confident, but it will also make you appear more authoritative and memorable. So, always dress appropriately – and remember: slumped shoulders and downcast eyes are a definite no-no.

Similarly, learning how to read other people’s body language will guide you on whether you should push an agenda or wait another time. For instance, if a client’s brows are furrowed, and they have their arms crossed, then maybe it’s not the best time to suggest that budget increase.

By Joe Sprange at Mosman

If you’re struggling to ditch unhealthy behaviours and create new ones, you certainly wouldn’t be alone.

Don’t feel guilty, many of us struggle with the exact same problem. It’s common to search for a quick fix in a miracle product, pill or a crash diet.

But that isn’t going to be long-term sustainable. What works is building healthy habits and leaving those unhealthy ones in the dust. Here’s what you can try today.

Have an achievable goal in mind

Think about what you want to achieve.

Is your goal to run 10km at an upcoming charity event? Or do you want to get back into the healthy weight range? Whatever it is, put it on paper, on your wall, in your phone. Make sure you’re clear on what you want to do. Having that central goal will help keep you motivated when things get tough!

Think about what’s holding you back

Are there certain behaviours that trigger your unhealthy habits?

For example, you may find that at night after dinner you crave chocolate or a glass of wine. Think about how you could change that behaviour into something healthier. Instead of reaching for the chocolate, you could pick a more nutritious snack, like frozen fruit or a high-protein yoghurt.

You could also start a new post-dinner routine by getting your body moving. Whether it’s stretching or going for a walk, make the change and practice it every day until it becomes a habit.

Plan it out

If you haven’t heard of the 5Ps, you have now.Proper Preparation Prevents Poor Performance.

To kick off new healthy habits you need to plan, plan, plan. That means thinking ahead about your meals and setting out when and where you’re going to exercise.

Planning at the start will help you develop a routine. Which is where healthy habits are born.

Write a shopping list and stick to it

The supermarket is where many of us flock to get our weekly groceries. If you’re wanting to build healthy habits, food shopping is a crucial component.

Write a shopping list and stick to it. You’ll be less inclined to impulse buy and get sucked in by sales.

Keep yourself accountable

It seems obvious, but you should surround yourself with people who will support you.

Your personal trainer will be there to guide you as you ditch those old behaviours for new ones.

But it’s useful to have others who will keep you accountable. Maybe it’s a friend you can cook and exercise with. Maybe it’s a family member who can send you regular messages to help you stay on track.

Find the people who want to be in your corner!

*Disclaimer: Individual results vary based on agreed goals. Click here for details.