It’s difficult to feel motivated in the winter. It’s cold and gloomy, you might struggle to get up in the mornings, your body can feel heavy… On top of that, we’ve all just enjoyed days of over-indulgence (there were 30 selection boxes in our house!) so it can be tempting to continue old habits or even start new, unhealthy ones – sugar and UPFs (ultraprocessed foods) are highly addictive, after all. But now is the time to set new goals and get on the healthy wagon!
Don’t try to change everything at once
This is my number one tip, because an unrealistic target is incredibly hard to achieve. Break down a long-term vision into smaller chunks. Seek out daily wins such as, “I’m going to get to bed an hour earlier,” or “I’ll do a 20-minute walk in my lunch break”.
It can take months to build muscle or reduce fat, but committing to manageable and realistic daily goals adds up over time and can make a huge difference. Continue good habits daily, and guess what? By next Christmas, you’ll have an amazing, strong body.
Commit to some form of meal plan
Batch cook a healthy meal like a bolognese or curry. It seems like a pain in the butt but imagine returning home and there’s already cooked food in the freezer or the fridge. You have less cooking to do and fewer dishes to clean in the long run.
As for my own goal this year, it’s to spend less time on my phone. I doomscroll and take my phone everywhere – the bath, the toilet, the sauna. One of the best things I’ve done is set an alarm that goes off at 6pm that says, “I’m a phone-free dad”. It’s an identity-based goal because I really want to be present between 6pm and 8pm. I’d like to be a better dad, but my phone still dominates my life. I’d like to do other things, whether that’s build Lego with my little boy, learn guitar or read more books.
But when it comes to goals, you need a bit of self-belief and you have to take action. It might be hard, you might have bad days. But it’s the daily, incremental progressions that will get you there.
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