What a year 2020 has been! With approximately 30 days left of the year, it’s time to focus our attention on closing out this year strong and starting 2021 the best way we can. This time last year, I wrote an article entitled “Harnessing Healthy Habits As We Head Into 2020.” These habits included drinking more water, exercising for 30 mins per day, feeding your mind with positive information, eating more home-cooked meals, and practicing gratitude daily. While it is easy to know which good habits to adopt, the hard part is knowing how to make them stick.

A habit is defined as something that is of regular tendency and is especially hard to give up. By definition, habits are almost involuntary (meaning we do them automatically without too much thought); however, developing healthy habits doesn’t happen automatically or by accident. It takes mindful action and often a single decision to change something that is not favorable at the time. For example, getting up early is a habit that most people have to force themselves to do initially because, let’s face it, when that alarm goes off and it’s still dark and early, it’s more enticing to stay comfortable and cozy in bed.

Being disciplined enough to forgo immediate satisfaction can open the flood gates to limitless opportunities, especially if repeated over time. This applies to saving money to improve our financial situation and, of course, eating healthy now in order to improve our long-term health later.

James Clear, author of Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones, says, “Changes that seem small and unimportant at first will compound into remarkable results if you’re willing to stick with them for years.” In his book, he further explains that our daily habits inherently form our outward identity. We don’t just become fit and healthy; we have to adopt and regularly practice healthy habits and engage in activities that make us fit and healthy. Only then does this change our self-perception and identity.

Clear also discusses a phenomenon called “habit stacking,” and I have personally found this is the best way to help a habit stick. This is when you take a new habit you would like to adopt and stack it with habits that you already regularly do or practices that you enjoy. You probably do this practice subconsciously already, especially for some unfavorable habits, like picking up your phone and automatically opening your social media applications.

Consciously stacking wanted habits with already existing practices will increase your chance of making habits stick. Initially attempting to stack desired habits with existing ones may seem forced, but over time, when you see the benefits and long-term advantages of your new habit, this will become easier. Here’s a practical and personal example that might work for you.

Several years ago, I was obsessed with the game Candy Crush on my iPhone. I found myself opening up the app and getting so engrossed in the game that I would lose hours at a time. Then, I made a deal to myself that I was only allowed to play the game when I was brisk walking on the treadmill. I paired a not-so-useful habit that I enjoyed with a habit that I wanted to stick, and it worked! I found myself getting my walks in with less internal resistance. When I started to see the weight come off, I no longer needed the enticement of playing a game to get me to exercise. You could do the same thing with reading, watching Netflix, or listening to a podcast.

Other healthy habit-stacking ideas may include practicing gratitude by reciting 10 things you are grateful for while brushing your teeth, drinking a glass of water every time you walk into the kitchen, or putting on your workout clothes right after you finish work.

I challenge you to think about the healthy habits that you want to become automatic and explore what current habits and practices you already do that can enhance the chances of making them stick around for good!

Camp Gladiator is an award-winning outdoor fitness and virtual program, which caters to all fitness levels. Each workout is different – challenging yet fun – and aims to improve all areas of fitness from endurance, strength, and agility. Try it for free at any Lake Nona location, text Vernice Gasper (owner/operator franchisor) at (321) 459-6528, or email vernicegasper@campgladiator.com.

Camp Gladiator Locations & Times

• Lake Nona Family Dentistry – Monday, Wednesday at 5:30 a.m.
• Moss Park Elementary School – Monday, Wednesday at 6:30 p.m.
• Nona Adventure Park – Tuesday, Thursday at 5:30 a.m. and 6 p.m.
• VIRTUAL – Monday, Wednesday, Friday at 4:30 p.m.