How’s your year going so far? Is 2023 what you expected?
For me it’s been a mixed bag–growth in some areas (writing, learning, business) and stagnation in others (like eating my veggies).
Let me share with you one stubborn habit I’ve built in the past two years, and how I made it stick.
Reading
Reading made me sick. After 4 years of college, 3 years of PT school and 1 year of residency, I was over it. What had happened to me?
Reading used to bring me joy. As a kid, I devoured several books a week and loved to learn. If the library had a Hall of Fame, I’d be a first-ballot inductee.
But by the start of 2021, I hadn’t finished a book in a year–despite staying home a lot during the pandemic.
I knew I should read more–like I should eat more veggies–but I didn’t.
Sound Familiar?
Chances are you’re like me–struggling to build a healthy habit–one you’ll be glad you started 1, 5, 10 years down the road. It’s just hard to build the habit and stick with it.
Maybe you’d like to start a cardio program and strengthen your achy knees. Perhaps you want to dial in your nutrition. Or you need to treat your sciatica so you can get back to the gym.
Success!
In early 2021, I started reading again. Since then, I’ve finished one book a month!
Here’s how I did it:
Small Goals
I set a goal to read a little every day. Even if I read one paragraph, I felt accomplished! Of course, most days I read far more than a paragraph.
Tiny goals are easy to achieve. They boost our confidence and add up quickly. If you have a daunting goal, like “run a 10k,” break it into bite-sized pieces.
Convenience
I kept a book out on the kitchen counter, on the coffee table, and on my favorite chair. Plus, I had audiobooks cued up on my phone for my commute and lunch breaks.
The more convenient the habit, the higher your odds of success. That’s why the fast-food siren song is so alluring. Because it’s easy. Not because the food is healthy or high quality.
Use the convenience factor in your favor: Set out your workout clothes the night before an early session. Buy healthy, convenient snacks to keep at work. Keep potato chips out of the house.
Social Support
My wife agreed to read every day too. I’m competitive, so seeing her read fueled me to hit the books.
Use peer pressure to your advantage–find a friend or family member to encourage you towards your goals. And schedule regular check-ins for keep yourself accountable.
Your Turn
2022 is halfway over already! If you have goals on your horizon, or good habits that just won’t stick, now is a perfect time to start fresh. What’s one small step you can take towards a healthy second half of 2022?
To learn more about building great habits (and breaking bad ones), check out Atomic Habits by James Clear. It’s an Amazon best-seller with 4.8 stars. Grab a copy here.
For more evidence-based health tips you won’t find anywhere else, join the free, fast-growing Facts & Physio Newsletter. Plus, get The Recovery Checklist when you sign up.
