We love to see and celebrate big, extraordinary wins, but the fact is, most of the success that we will find in attempting to improve our lives and our overall health will come as the result of small daily habits. This can be hard, because at first these small changes may not feel like they are making a difference, but it is much more sustainable to make small changes, a little at a time. Once we get past the willpower stage (the first month or so), then the small change becomes a habit—something that we do without thinking—and so we no longer need the brain output required for willpower.
Designing interventions that break up sedentary time is one of the most important simple habit shifts that we can make. The little things that we do, like parking farther away from the store, taking the stairs, or setting an alarm to stand up and do 10 squats every 20 minutes during the work day, can add up to make a huge difference.
These simple things that get your heart beating a little faster can not only improve heart health, but the added physical activity can also help with brain fog, weight management and blood sugar control, reduce the risk of injury, and even improve mental health and increase longevity.
Almost everything that I ask patients to do requires new habits and extra effort. It’s harder than just taking a pill, so not everyone is willing to do it, but the benefits and freedom that come from making these small shifts in lifestyle pay off in a big way.
3 things that seem to make the biggest difference in having a new habit stick are habit stacking, accountability, and habit replacement.
Habit stacking is one of the best ways to create and keep new habits. Habit stacking involves taking something that you already do, such as brushing your teeth, and adding on another step. For example, right after I brush my teeth I am going to do 10 pushups.
Accountability is key to habit formation. Tell friend or family member about the new habit you’re working on and ask them to be your accountability partner and check in on your progress. It might help to ask them if you can text them every day to report. Knowing that someone is counting on you is often enough to keep you going when it gets hard!
When you remove a bad habit, it’s very important to fill that void with a habit replacement or else you can create a vacuum effect that backfires. Many people that I work with are trying to reduce their dependence on things like alcohol, tobacco, caffeine, or sugar. If you just try to stop cold turkey you’re going to really miss it, but if you can replace, for example, the soda with water kefir or the coffee with golden milk, you fill the gap left behind.
In the end, it’s the small, consistent actions we take each day that pave the way for long-lasting health and longevity. While quick fixes and shortcuts may seem appealing, the real transformation happens when we commit to building sustainable habits. By habit stacking, seeking accountability, and thoughtfully replacing old habits with new ones, we set ourselves up for success in the long term. The journey may require patience and persistence, but the freedom and vitality that come from embracing these small, powerful changes are well worth the effort. Start today, and over time, you’ll see just how far these small steps can take you. I’m here to help keep you accountable. Schedule a free 15 minute discovery call to begin your journey to optimal wellness.
Learn more about Dr. Scott Noorda, DO here: www.resolvemedical.us/dr-scott-noorda
