MoreZest; nutrition, fitness, lifestyle

MoreZest -- Habits (step 2)

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You hold the key to your own destiny!

Step 2: Harness your habits

When you really look closely at your life, who is in control?
Do you often say "someone (or something) made me do it"
How did they make you do anything?

The trick is to see that most things are under your control.
This is the first step in living your life by YOUR rules.

Your habits are the key.
Just think about your habits - the things you like to do and do most often.

What are your good habits and bad habits?
What makes them good or bad?
How will they help you or hurt you?

TOP TIP: Keep a diary for a week.

Every day, write down the times when you exercise and eat healthy food.
Also write down times when you don't.
Start to list your good and bad habits.
Try to make healthier choices - look at the health board to see what it recommends

Why keep a diary?
You only remember what you want to remember.
Writing things down stops "selective memory".
A list is a simple and effective way of making everything you do, clearer.

List 1: The Good
List all the good things you do and the things that you know are good for you. Why are these things good for you? Who is in charge or making these things happen?

e.g.: Good habits include going for a walk, meeting friends, enjoying life, eating healthy foods, working well but knowing when to take a break.

The Good	Why is it good?	Who is in charge?
e.g. Going for a walk with friends	Time to think (or chat about problems); Good exercise etc.	Me (& my friends)
e.g. I really like (your favourite healthy food?)	It’s a good food and I can eat it instead of a bad food	Me – buy more!

List 2: The Bad
List all the bad things you do and the things that you know are bad for you in the same way.
Of course, bad things may be fun, too, but it is important to have a balance of fun & serious things.

Bad habits may include: Working too hard without proper breaks, Watching too much TV, Eating junk foods at home or at work, Too much coffee or booze, Secret smoking, Getting stressed.

The Bad	Why is it bad?	Who is in charge?
e.g. Working long hours	Get tired, Don’t eat properly, Don’t exercise, Stressed etc.	My boss? Or is it me?
e.g. Eating too many cakes	I know they are bad but I can’t help it	Me, I guess

List 3: Your Goals
You need goals to guide you. A Goal can help you do more good things and less bad.

What are your Goals? How can you achieve them? What is stopping you? Who can help?
Do this for everything – both the serious and the trivial – they are all part of your life.

My Goals	What is stopping me?	Who can help?
e.g. Work less hours (more time for me & less stress)	My boss won't let me. I can't finish my work.	Ask friends Ask people at work Ask my boss
Replace that cake with an apple next lunchtime	I don't have the will-power! I can just put it off until tomorrow.	Ask a friend to help Help yourself

MORE TIPS:
1. Don't print this page - use our printer-friendly lists to list your habits, goals & plans.

2. If you get stuck, go back to your weekly diary and try again.

3. Ask a friend for help - they can be more objective!
e.g. If you can't finish your work, you could try starting work earlier & get more jobs done, or you could decide your work-load was too big. A friend at work can help.

4. Do you find you are making excuses? Try to look for solutions, not problems.

5. It is easier to replace rather than cut out
For example:

Call a friend instead of watching TV
Replace a biscuit or cigarette with an apple (or your favourite healthy fruit/salad)
Drink a glass of water every other drink (stops dehydration!)
Recognise the early signs of stress - can you avoid getting stressed?

The only thing stopping you is you!

TIP:

When you know your habits, go to step 3: Make YOUR plan

NOTE: Always seek advice from a GP or doctor before exercise or diet

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