Self sabotage. This is a concept that happens in our subconscious when we unknowingly create our own barrier and then blame it on our environment, those around us, or even destiny.
This rings true even with our health! We unknowingly create daily habits through our own habit loop and pretty soon they become automations programmed into our lives. All of the sudden you look in the mirror and have gained 30lbs, wondering how it happened. The truth is, weight gain is often a very slow and gradual process, so much so that we don’t even notice it until one day we see an unflattering photo of ourselves.
Relax. No one is ever too far gone in their health that they can’t start making changes now. If you don’t know where to start, let’s dive into five potential self sabotaging habits that may be taking place in your life.
- Being preoccupied while eating
- Hitting the snooze button
- Trying to do it ALL.
Procrastination manifests itself in numerous ways including, but not limited to: putting off your workout time, not meal prepping, going to sleep late, or delaying important projects and getting lost in busy but non-productive work.
You owe it to yourself and your long term health to prioritize what makes you feel good long term! Instead of looking at some of the scenarios listed above as burdens, here’s how you can use those to your advantage.
Putting off your workout because you’re too busy with work -> Taking a break to rejuvenate your body and mind and return with new, fresh ideas
Going to sleep late because you are anxious -> Relaxing after a long day of work to reset for the next day
Not meal prepping because you’d rather relax on Sunday -> Getting set up for success for the entire week so you’ll make healthy choices.
Being preoccupied while eating:
In most nutrition courses they teach this phrase: “rest and digest.” If you are on an adrenal high all day because of stress at work, this might carry over into when you are trying to relax. You may feel bored or uninterested in your meal because you’ve been going, going, going all day and now it’s time to turn off business mode.
This usually leads people to either watching tv or multitasking through their lunch or dinner. This doesn’t give your body the proper mental and physical rest it needs to properly digest your food. Not to mention when you lack the attention your body needs when eating, you’ll be more likely to overeat and not listen to your body’s hunger cues.
Hitting the snooze button
That’s right. We know you do. At least a third of women and almost half of men have this habit according to a study done by Sleep Junkie. The level of quality of sleep between the time you hit snooze and the next time the alarm goes off is very low. It is not restorative and can lead to feeling less energized later in the day.
The hardest part is getting out of bed because once you’re up and moving, your body will wake up as well! Make sure you set yourself up for success by starting an evening routine, and winding down so you can sleep restfully for a minimum of 7 hours per night.
Trying to do it ALL
Some people are ready to go ALL IN from day one, but for the vast majority of humans, slow and steady wins the race when it comes to your health. Implementing small changes and improving daily habits slowly and methodically, over a long enough period of time (66 days on average) so they STICK.
Sometimes people will start a new health journey and feel extremely motivated to follow a diet, work out five times a week, drink a ton of water, cut out all sugar, and meditate every day. Before you know it, they complete all these activities perfectly for a few weeks and then get burned out because they get overwhelmed. Their progress drops and all the healthy practices drop too.
It takes a lot to completely transform your lifestyle and we want you to be successful! Progress should be sustainable long term. Start with one health practice and stick with that for a few weeks at LEAST before adding on a new habit to improve. That might look something like this to begin the habit of exercising.
Week 1: Wake up 15 minutes earlier than normal than usual and do some stretches at home.
Week 2: Go for a 15 minute daily walk
Week 3: Go for a 20 minute daily walk
Week 4: Go for a 15 minute daily jog
Week 5: Go for a 20 minute daily jog
Week 6: Go to the gym for 30 minutes
In this example, at the end of six weeks, you’ve slowly established the habit of exercising in the morning, and can now move on to implementing an new healthy habit. Whatever your goal, start slow, be consistent and give it enough time.
If you need help getting started, drop us a line here at TriFit wellness.