3 easy ways to form healthier habits (and break the bad ones)

We all have bad habits. But according to research from OnePoll.com (and reported in The Independent), the average adult will attempt to stop their bad habit twice a year. What’s more, six in 10 of the 2,000 people surveyed revealed that they have never been able to quit.

Whether it’s our diet, posture or exercise, how can we break an endless - and often unconscious - cycle of bad habits? Here are a few tricks that are easy to implement, but could make a big difference:

  1. Write notes to yourself and stick them around the house. These will act as a reminder of your habits. For example, if you’re trying to stop slouching when you’re sitting down, stick them on your table, chairs, walls and work desk. Don’t be afraid to go overboard at first. In time, you’ll need fewer notes until - eventually - you’ll be sitting up straight without even thinking.
  2. However, if you wanted to be a little more subtle, you could pick everyday objects to trigger your behaviour. For example, putting a plant on your desk might be a good way of reminding yourself to drink more water. We’ve written about how to stay hydrated here.
  3. Finally, if you’re looking to add more exercise into your routine, try setting a reminder. For example, you could use an alarm that alerts you at 7pm every Monday, Wednesday, and Friday. As soon as this goes off, it’s time to stop what you’re doing and exercise. It does work best if it’s at a consistent time because you’ll start to know that it’s going to go off before it happens. Consequently, this will be the start of a new, unconscious habit.

It’s also a good idea to tell your friends and family about what you’re doing. Not only does this make you more accountable and less likely to quit, but they can support you with reminders as well.

Habits you can stick to

It’s important that you don’t bite off more than you can chew. The best way to succeed is to make small, incremental changes that can be maintained over a long period of time. This way you won’t feel too pressured or intimidated. If you have a few habits that you’re trying to break, don’t try and do everything at once. Make sure that your goal is achievable, e.g. could you keep it up for three months? Most importantly, don’t make panic promises to be a better person. This is about giving yourself the best chance to make meaningful changes - don’t punish yourself.


At Natural Fit, our coaches are trained to help you form new, healthier habits. No matter how physically able you are, we can help to restore your natural potential.
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