Hi ,
Holiday season na at pahirapan nanaman sa #consistency when it comes to healthy eating.
So I thought of sharing this exercise I use with my clients to help you assess "where you are" and offer simple strategies to stay on track with your health goals.
Start Where You Are, Not Where You Think You “Should” Be
Pick the stage where you are right now:
- Pre-contemplation: You’re not thinking about making any changes in your diet yet.
- Contemplation: You’re considering change but aren’t sure how or when to start.
- Preparation: You’re ready to take small steps toward lifestyle change.
- Action: You’ve started implementing changes and are actively working toward your health goals.
- Maintenance: You’ve established healthy habits and are working to sustain them.
- Relapse: You may have slipped back into old habits, but that’s part of the journey. The key is getting back on track.
Below are simple actions for each stage:
1. Pre-contemplation Stage: Start with ‘Why’
Level 1: You’re not thinking about making any changes yet.
- At the Precontemplation stage, you might not yet be focused on change. This is where we begin with your ‘why’ - the reasons behind your desire for a healthier lifestyle. This motivation will guide you as you move through each stage.
Ask Yourself:
- Why do I want to live a healthier life?
- What personal benefits will I experience by staying consistent with my health habits?
- How will my life improve in the future if I stick with my health goals?
Action Tip: Write down your top 3 reasons for wanting to pursue a healthier lifestyle. Place these where you can see them daily (e.g., your phone, fridge, or workspace). This will serve as a reminder to move you to action.
2. Contemplation Stage: Set Small, Achievable Goals
Stage: You’re considering change but aren’t sure how or when to start.
- In this stage, you’re thinking about change but haven’t taken action yet. Start by setting small, manageable goals that will get you moving into the Preparation stage. Don’t overwhelm yourself with big changes; instead, make goals that feel doable today.
Examples:
- Instead of “I’ll exercise five times a week so I can see immediate results,” start with “I’ll take a 10-minute walk each day and aim for consistency.”
- Instead of “I’ll eat super healthy this week,” try “I’ll add a vegetable/fruit to every meal.”
Action Tip: Pick one small health-related goal to start today. Choose something you know you can accomplish. This will build momentum for further progress.
3. Preparation Stage: Create a Routine, Not a Rigid Plan
Stage: You’re ready to take small steps toward change.
- In this stage, focus on building a sustainable routine, not a rigid plan. A routine creates structure but is flexible enough to adapt to your changing schedule.
- Morning Routine: Start the day with a healthy habit like drinking water, eating fruit and milk for breakfast, or doing a 5-minute stretch.
- Evening Routine: Wind down by reflecting on the day’s progress, focusing on your small wins, and setting an intention for tomorrow.
Action Tip: Write down a simple morning and evening routine to follow. Keep it realistic - just 5-10 minutes to focus on your health goals.
Stages 4 - 6: Action to Sustainability
Mejo napahaba na tong newsletter so if you want to read about Stages 4-6 (Action > Maintenance > Relapse prevention), I'm sharing the Notion link to the full guide here:
How to Keep Your Motivation and Consistency in Check Even on Tough Days
I hope this helps. Feel free to suggest what guide I should share next.
And oh, this might be my last newsletter for 2025. So...
Let's chat again next year! Woohoo!
Grace
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