Creating Healthy Habits: 9 Small Changes That Lead To Big Results

We all want to be healthy. We all want to start a brand new routine that will kickstart our lagging routine and magically catapult us into this new, fit, and healthy version. Unfortunately, the reality is quite different from this. We get bogged down by the enormity of the task ahead of us - be it substanial weight loss, or becoming fit again after a long gap (or for the first time) - and just get paralysed into inaction. 

But what if we did not need big, radical changes to make a big difference to our quality of life? What if all we needed are tiny changes, small actions to make a positive impact to our lives? Intrigued? In his book Tiny Habits, The Small Changes That Change Everything, American author BJ Fogg says, most good habits are created in an optimum coming together of motivation, ability and prompt. 

So what if we reduce the barrier for ability? Will that give us a tactical advantage? What does that look like? What small, positive changes can you make today as a part of your daily routine that will eventually add up to mean big changes and then, big results? 

Some healthy micro habits you can adopt today

1. Drink water regularly

This cannot be stressed enough - us humans are chronically dehydrated. And we don’t even know it! We imbibe a variety of stuff that actually dehydrate us more - alcohol, caffeinated drinks etc. And even mistake our thirst for hunger! Thankfully, there’s an easy fix - always keep a bottle handy. And consciously keep sipping from it. There are even  “motivational bottles” available on the market carrying cheerful slogans to egg you on!

2. Fix your morning routine

If it currently means grabbing your phone and checking your social media feed, it is time to change it. Instead, spend 10 minutes in the morning sun soon as you wake up. This will give a swift kick to your circadian clock and get the rhythm going. 20 mins of sunlight and you will get your day’s worth of Vitamin D! 

3. Walk more 

​Go for a walk in your lunch break. Even if this means walking around your house, or flat or floor at work. Walk for 15 minutes. Take the stairs. If you live or work in a building with more than 5 floors, walk up the first two floors and then take the lift rest of the way. Walk around while talking on the phone. Set a timer for 60 mins and walk around for 5 minutes. Lower the barrier and watch the motivation go up. 

4. Spend less time with gadgets

Our phones are getting smarter but what does that mean for us. Day after day, humans are spending more time with their gadgets than ever before. And this is harming us in more ways than one. Not only does it affect our mental health, it robs us, in a very real sense, of time. Think of youg gadget like a mini black hole that can just swallow up time from your day here and there. If you made a conscious effort to step away from them, you might discover untapped reserves of time, time that could be spent on hanging out with a loved one or in some other enriching fashion. 

5. Eat more protein and fiber

Eating healthy foods needn't be a complicated affair. It could be as simple as having a portion of protein with every meal and some resistant starch, to help your gut health. Do not get bogged down by X grams of this and Y cupfuls of that. Just tell yourself this: every time you fix yourself a plate of food, it must have some protein and some fiber on it. Want seconds? Go for it. Just repeat the formula. 

6. Be more mindful 

We are hyper-aware of our physical health - whether we do anything about it or not - but we pay very little heed to our mental health. No wonder we are so stressed all the time! How to bring down our stress levels? Mental well-being is just as, if not more, important as our physical well being. So what can we do to help ourselves? As Coach Raj says, just pick a time - any time during the course of your day - and spend 5 mins eyes closed and focused on your breath. In and out, inhale and exhale. That’s all. 

7. Make sleep a priority

Do you get enough sleep? Us humans need, on average, around 7 hours of sleep every night. But most of us get 5 hours of less. And not all of it the good, deep kind too, the one that is necessary to help our body and mind rest, repair and grow. Lack of adequate sleep has far-reaching consequences to our life such as reduced cognitive function, cardiac troubles, obesity etc. The solution? Practice good sleep hygiene. Develop a good and standard sleep routine. And catch some much needed Z’s.

8. Connect more

The more well-connected and smaller our world becomes, the less actually connected humans are. Do you know, adults today are the least connected we have ever been? We were better at keeping in touch with our loved ones back in the distant days of snail mails and telegrams. How is that you wonder? Maybe because we actively sought company and the ways and means to keep in touch? These days, our lives lack so much of that conscious coupling, so to speak, that it is affecting us in a myriad number of ways. Don’t believe me? Ask yourself this: how much time do you allocate to making human-to-human connections? 

9. Get bored

When was the last time you got bored? When you puttered about, with nothing to do? Growing up, when my younger brother would complain of being bored, our mother would tell him to try standing on his head. This was code for “figure it out yourself!” I have never heard my own children say they are bored, as they have at least three gadgets going at the same time. Result? Their brains are overloaded with stimuli. Making healthy choices is sometimes a roundabout one. Allow yourself to get bored. Heck, spend some time watching grass grow.  When you are bored, a flash of inspiration, a spark of creativity or even a solution to a problem that has plagued you for ages, could strike you. Our minds need this down time and who knows, it could be just what the doctor ordered!

You do not have to wait for the new year to ditch your old habits and start creating good habits. You do need to make a conscious effort and consistent changes to make significant improvements. Oftentimes, the best way to make lasting change is to take small steps. This is the key to long-term success. 

When you make simple changes to your life by adding on these positive habits, your goal of crafting a healthy lifestyle becomes that much easier. This is the power of small changes. The good news is, that these tiny habits will add up to make a big impact. 

Ultimately, small actions to our daily lives can make a huge difference to it. Healthy changes can start simply, with small habits. 

Like Coach Dan John writes in his book, Fat Loss Happens On Monday, “Strategy trumps will power”. Have your strategy - these 9 small habits - in your kitty, and you will be able to nail anything. 

Take the first step towards a healthier you. Get in touch with us to start your journey.