Why It's Hard to Stick to Good Habits: Insights for the Busy Woman

We've all been there – staring at a week overflowing with work deadlines, family commitments, and that ever-present Netflix queue. Suddenly, that "healthy lifestyle" you envisioned feels like a distant dream. Sounds familiar?

The truth is, fitting self-care and exercise into a jam-packed life can feel impossible. But what if I told you it doesn't have to be a complete overhaul? What if you could create lasting changes without feeling like you're on a constant guilt trip?

The secret lies in the science of habit building. Yes, science! Turns out, there's a whole neurological reason some habits stick while others fizzle out faster than a reality TV romance. So, ditch the overwhelm and grab a cuppa – we'll dive into habit building.

The Brain's Role in Habit Formation

Sometimes, our brains can be our biggest obstacles in forming new, healthy habits. This is because our brains are wired to seek out efficiency and conserve energy. When we try to introduce a new habit, especially one that requires more effort or is outside our comfort zone, our brains can resist due to the perceived increase in energy expenditure.

Moreover, our brains tend to prioritize immediate rewards over long-term benefits, making it challenging to adopt habits whose rewards aren't instantly gratifying, such as the long-term health benefits of regular exercise or a balanced diet.

Understanding this natural resistance can help us be more compassionate with ourselves and recognize the need for strategies that outsmart our brain's initial reluctance, like focusing on small, immediate rewards that accompany our new healthy habits.

The Habit Loop: Your Brain's Built-In Shortcut

Imagine your brain is a busy city. Everywhere you look, there are flashing lights, honking taxis (those pesky to-do lists!), and a constant stream of information. To avoid overload, our clever brains create shortcuts – habits!

These habits follow a simple loop:

• Cue: This is the trigger that sets things in motion. It could be anything – seeing your gym bag, the smell of coffee, or even a specific time of day.
• Routine: This is the actual behavior, like lacing up your sneakers or grabbing a healthy snack.
• Reward: Ah, the payoff! This is the feel-good response your brain gets after completing the routine. Maybe it's the endorphin rush after a workout, or the satisfaction of checking something off your list.

Over time, this loop becomes automatic. The cue triggers a craving for the reward, and your brain seamlessly guides you towards the routine. Voila! A habit is born.

Why Some Habits Stick and Others Don't

Here's the cool part: you can actually hack this loop to your advantage. But before we get to that, let's explore why some habits just don't stick.

• The Wrong Cue: Sometimes, the cue for a bad habit is just too strong. Think afternoon slump leading to sugary treats. To create a lasting habit, you need a cue that's linked to a positive outcome – like putting on your workout clothes after dropping off the kids.
• The Tiny Reward: Our brains crave a satisfying reward. If your "healthy habit" doesn't deliver a good enough feeling, it'll lose out to the instant gratification of, say, scrolling through social media (guilty as charged!).
• The Lack of Repetition: Habits take time! Don't expect a yoga session once a month to magically transform your life. Consistency is key – even small, daily doses of your desired habit will lead to long-term change.

From Hustle to Habit: Building Routines That Last

Now that you understand the science behind habit formation, let's turn this knowledge into action. Here are a few tips to help you develop healthy habits that fit seamlessly into your busy life:

• Start Small: Don't try to go from couch potato to marathon runner overnight. Begin with tiny, achievable goals – a 10-minute walk, a glass of green juice, or simply stretching while the kettle boils.
• Stack Your Habits: Link your new routine to an existing habit. For example, do some squats while brushing your teeth, or meditate for 5 minutes after journaling.
• Reward Yourself (The Right Way!): Celebrate your wins. After completing your habit, treat yourself to something non-food related – a relaxing bath, a new playlist, or a call to a friend.
• Embrace Imperfections: Life happens. Don't let a missed workout derail your entire progress. Just pick yourself up and get back on track the next day.
• Find Your Tribe: Surround yourself with positive influences. Join a fitness class, find a workout buddy, or connect with like-minded women online. The support will do wonders for your motivation.
• Work With a Health Coach: Consider partnering with a health coach. A coach can provide personalized guidance, help you identify your unique challenges and goals, and keep you accountable on your journey. 

So, ditch the guilt and embrace the Habit Hustle. Your future self will thank you for it.

Bonus Tip: Keep track of your progress! There's something incredibly motivating about seeing your journey unfold. Use a habit tracker app, jot down your wins in a journal, or take before-and-after photos (if that feels empowering for you). Tracking your progress will serve as a reminder of how far you've come and keep you fired up to reach your goals.

Remember, you are not alone in this journey. We all struggle to find balance and prioritize our well-being. But by understanding the science of habit building and taking small, consistent steps, you can create lasting changes that empower you to be the best version of yourself.

I hope this post has sparked some inspiration within you. For a daily dose of motivation, I invite you to join me on Instagram, where I share my personal health journey, hoping to encourage and uplift you on your own path to wellness.

Have a wonderful day and stay fabulous ✨

Your Health Coach,

xx Silke

If you enjoyed this article, you will love my FREE mini video course (<30 min) "How To Get Fit In 15 Minutes A Day - Even If You Are Not Motivated". 

Are you ready to embark on a transformation where vibrant health becomes as natural to your day as your morning coffee? As your health coach, I'm here to guide you on your journey, making well-being an effortless part of your routine, not just another task. Take the first step and book a FREE 30 minute discovery call. It's time to prioritize you - let's chat and make it happen.