13 tips to get you back on track with healthier living

After a period of indulgence – whether it’s holiday festivities, a carefree summer getaway, or any stretch of time where routine took a backseat – returning to healthy habits can feel like a daunting task. The transition from indulgence to discipline often comes with a mix of guilt, frustration, impatience and uncertainty. However, it’s important to remember that slipping off track is a natural part of life.

The key is to embrace the opportunity to realign your goals with a positive mindset and practical strategies. By approaching this reset with compassion and a personalised, clear plan, you can seamlessly ease back into habits that support your well-being and set the stage for long-term success.

Did you know that a staggering 80% of New Year’s resolutions are abandoned by February each year! The reasons for this high failure rate can vary, but commonly include setting overly ambitious goals, being too strict, a lack of patience, and boredom!¹ Let’s start today with smaller, enjoyable goals so you don’t feel the need for BIG change come the end of 2024.

Building healthy habits that stick can be a game-changer for your well-being. Here are 13 top tips to help you create and maintain those lasting habits:

1. Start small: begin with a manageable change. Trying to overhaul your entire lifestyle at once can be overwhelming. Start with one small, achievable habit and gradually build from there. One simple change to start with could be drinking a glass of Kefir each morning. It’s a small adjustment that can have significant benefits for your gut and overall health² – from your skin, digestion, sleep to your energy levels, mood, and immune system (read more about the benefits here!). Once this becomes a habit, you can build on it with other small, manageable changes.

2. Be specific: clearly define what you want to achieve. Instead of saying “I would like to exercise more,” specify “I will walk for 20 minutes every day”.

3. Create a routine: consistency is key. Try to integrate your new habit into your daily routine at the same time each day. This makes it easier to remember and stick to. For instance, saying “I will walk for 20 minutes every day” is great – but set a specific time, for instance, before work or on your lunch break.

4. Add your new habit to an existing routine to make it easier to adopt. For example, if you would like to start eating more fibre-rich foods for better gut health, try adding a serving of fruit to your morning cereal, or alongside your lunch. By connecting this new habit with your established mealtime routine, you create a seamless integration into your day.

5. Track your progress: keep a journal or use an app to track your progress. Seeing how far you’ve come can be motivating and help you stay on track. If you’re monitoring a specific symptom, you may find our downloadable health journal handy.

6. Celebrate your small wins with healthy rewards to stay motivated. For example, after successfully sticking to your exercise routine for a week, treat yourself to a relaxing activity like a soothing bath or booking a massage! Rewards not only reinforce your commitment but also contribute positively to your overall well-being.

7. Embrace discipline, not deprivation: allow yourself the occasional treat to maintain balance – whether it’s a glass of red or a bar of chocolate, it will not undo all your great work. Enjoying small indulgences of your choice from time to time can make it easier to stick to your healthy habits in the long run.

8. Find accountability by sharing your goals with a family member, friend, or colleague – why not invite them to join you on your daily walk? Having someone to check in with can help keep you motivated and accountable.

9. Stay flexible: life can be unpredictable, so be prepared to adapt your plans if necessary. If you miss a day or things don’t go as planned, don’t get discouraged – just get back on track as soon as you can. Every day is a new day, no need to wait until Monday.

10. Understand your “why”: spend a few moments each day or week reflecting on the reasons behind your new habit and visualise yourself successfully maintaining it. This practice helps reinforce your commitment and keeps you focused on your goals. Goals derived from punishing yourself are less effective; instead, reframe your thinking by reminding yourself that you’re reintroducing healthy habits because you want to feel happier and healthier, perhaps for yourself, maybe for your family and friends too. This positive mindset can significantly enhance your motivation and commitment.

11. Learn and adapt: if you encounter obstacles, such as consistently reaching for a chocolate bar at 3pm, reflect on why this craving occurs. Perhaps it’s linked to a mid-afternoon energy slump (tips for combatting here!) or stress. Understanding the underlying cause allows you to adjust your approach – such as having a healthy snack on hand or finding alternative ways to manage stress. Building habits is a process of trial and error and getting to know yourself, and learning from these setbacks can strengthen your resolve and help you develop more effective solutions.

12. Make it enjoyable: choose habits – such as a form of exercise – that you find enjoyable or rewarding. If you like what you’re doing, you’re more likely to stick with it.

13. Be patient: habits take time to develop. Research indicates that forming a new habit typically takes about 66 days.³ Simpler habits or those integrated into existing routines may take less time, while complex habits or major lifestyle changes could require more. Consistency, persistence, and positive reinforcement are key to how quickly a habit becomes established.

Get yourself off to a flying start with these 5 morning habits for gut health and happiness!

Questions? Contact one of our Nutritional Therapists via live chat from 8am to 8pm on weekdays for bespoke advice on gut wellness.