Ah, the power of choice. Sometimes it feels like you have none at all. For instance, when you walk by a doughnut shop early in the morning and the intoxicating smell lures you in! This is especially common when the stress of work, family, and relationships take their toll. It’s not uncommon to turn to things that temporarily improve your mood, like fatty foods and alcohol. The problem is, those feel-good chemicals created by such unhealthy choices just don’t last.
In fact, they make us feel worse in the long run. Part of living a long, joyous life is knowing when to trade in a doughnut for a walk around the block. Making healthy choices supports your physical well-being and plays a vital role in nurturing your mental health. It can be hard to make a change, but read on for tips to keep your willpower in check.
Get Help When Times Are Tough
Not all challenges of willpower are created equal. If you’re struggling with addiction to drugs or alcohol, for example, it’s a good idea to seek professional help. Getting inpatient treatment for substance abuse is a great way to begin your journey of making healthier choices. Being in a drug-free environment with a structured schedule helps to overcome the initial challenges.
If your battles are diet-related, you also have options to start you on a healthier path. Consider working with a dietician who can offer you personalized advice. They can help you manage chronic conditions, such as diabetes. They can also assist with meal planning and weight management. There are also weight loss support groups if you want the ongoing help of others. No matter your struggle, there are likely resources available.
Exercise Regularly
Getting regular exercise can affect so many other aspects of your health. That’s why it’s high on this list! Did you know that 150 minutes of moderate exercise per week is all you need to start seeing health benefits? That’s only 2.5 hours of your time, and it will improve your mood, immune system, sleep, and more. When you feel well, you often make better choices.
Exercise doesn’t have to feel like a chore either. Choose something you have a genuine interest in, such as dance, playing tennis, or martial arts. Group activities are more likely to keep you committed because there’s built in accountability with other attendees. If you like the convenience of the gym without the structure of a group class, consider hiring a personal trainer to keep you on target. They can challenge you to reconsider unhealthy habits.
Create Routines
Unhealthy choices are more likely to be made when you have idle time. That’s why it’s so important to create structure in your life. Having work that you feel passionate about is one way to keep yourself occupied. Even if you are a stay-at-home parent, it’s important to have personal goals you’re working toward. Consider a small online business to keep your wheels turning, or join a volunteer group.
Having a few weekly activities that you can commit to will keep you grounded. So often, people fall into unhealthy habits like binge-watching TV and forget to engage with the world around them! Consider joining an art class or simply scheduling a weekly dinner with your closest friends. The more your week is planned, the less likely you are to squander time on unhealthy choices.
Re-focus Your Attention
As the saying goes, “Where your attention goes, your energy flows.” When tempted to make a rash decision, redirecting your focus interrupts the immediate, impulsive response. This pause allows for more rational thinking and consideration of potential consequences. One technique is to say to yourself “poison,” to alert your brain to change its course.
Another approach to redirecting your attention is to use grounding techniques. The 5-4-3-2-1 method is very popular. What are 5 things you can see around you? Name them, followed by 4 things you can hear, 3 you can touch, 2 you can smell, and 1 you can taste. Doing this exercise slowly and mindfully decreases anxiety and brings you back into the present.
Allow Yourself Some Rewards
Rewarding yourself on occasion creates a positive association with making good choices. For example, if you’re cutting sugar out of your diet, maybe you make an exception on Saturdays. On that day, you allow yourself a small, tasty treat. Knowing that a reward awaits can increase your motivation and alleviate stress.
For bigger changes in your life, consider a bigger reward. Let’s say you have a goal of losing 50 pounds, and when you reach it, you’re going on a cruise. What motivates one person may not motivate another. Consider your personal preferences and what matters most to you when choosing rewards.
Use Positive Self-Talk
Talking to yourself is not a bad thing — especially when you’re telling yourself “You’ve got this!” Your inner dialogue can significantly impact your decision-making. By replacing negative thoughts with positive affirmations, you can boost your willingness to follow through on good decisions. Other affirmations include: I am capable and strong, and I can do anything I set my mind to. Practice positive self-talk daily to cultivate a more positive mindset and empower yourself to make healthier choices.
Conclusion
Making healthier choices doesn’t have to be a daunting task. By implementing these strategies and seeking support when needed, you can empower yourself to make choices that positively impact your overall well-being. Remember, progress, not perfection, is the key. Celebrate your victories, big and small, and stay committed to your journey toward a healthier, happier you.
