SEATTLE — When it comes to our wellness goals, many people try to make too many changes at once. This can feel overwhelming, so it’s important to focus on one habit at a time.
“First, we want to make sure we have a clear goal and one goal in mind,” said Heidi Beer, lifestyle medicine health and wellness coach, Kinwell Health. “As humans, we have a tendency to take on a little bit more.”
Beer says you can break down your main goal into smaller pieces that are doable. Take those small steps daily to gradually reach your goal.
For instance, if better sleep is your main goal, you can make it a point to stop scrolling on your phone at a certain time or work on establishing a bedtime routine.
“Pick one thing,” Beer said. “Get good at it then move on to the next.”
A habit loop can also help you achieve your goals. This consists of four pieces:
Cue: This is a trigger that can help start the activity.
Crave: Find a way to make your activity exciting.
Do: This is the action piece. It’s key to make it as easy as possible to complete what you need to do.
Reward: Find small ways to reward yourself when you do the desired activity.
Beer says making a SMART (specific, measurable, attainable, realistic and time-bound) goal can also help you achieve success. Be sure to check in with yourself regularly on progress.
Bumps in the road are bound to happen along the way. Planning ahead can help you get back on track quickly.
“We’re going to go on vacation,” Beer said. “We’re going to travel. We’re going to get out of our rhythms and our routines.”
If walking in the afternoon is part of your normal routine but you get off track, put your shoes and jacket out ahead of time and set a reminder on your phone. These can be cues to help you get back in the groove.
Beer says it’s also important to create your own health and wellness vision statement. It can be helpful to know what you want to feel like and be like when you’re your best self.
“It’s kind of like writing your own mission statement for yourself,” she said.
This statement can be what you come back to when you’re facing obstacles and challenges throughout your journey.
To learn more about reaching your wellness goals, visit the Kinwell Health website.
Sponsored by Premera Blue Cross
Segment Producer Joseph Suttner. Watch New Day Northwest 11 a.m. weekdays on KING 5 and streaming live on KING5.com. Contact New Day.