MAINTAINING MINDSET for LONGTERM CHANGE

Research suggests it takes an average of 21 to 66 days for a habit to form, though this varies depending on the complexity of the habit and the individual. We must see it through with a mindset shift in order to get to the point where you have truly built a new habit!  Here's how with a an example of 1 habit broken down in to actionable steps!! Read on! 


We all have things we are working towards…no one this side of Heaven has arrived at the most perfect LIFE…we weren’t promised that nor were we meant to live in perfection, however, learning from every success and failure. GRACE. 
But we often won’t set goals, won’t even try to change because, WHY? 

​FEAR…fear of failure and sometimes, fear of success-yep. But what if we had no choice to make a change because the pain of now, is just too great? 
Today, I am visiting some key tips on how to stay motivated to JUST KEEP GOING!!! We know that we can’t really count on motivation to start-we have to DECIDE, but it is often the motivation that comes after the start and that is what keeps us going. That, and DISCIPLINE. 
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Grab any of your starter kit oils ​and apply or diffuse. (Valor, Stress Away, Frank, Peace & Calming would be good) This will help you associate smell with the new habit, due to how smell affects memory.  This connection starts in the limbic system. Often referred to as the “emotional brain,” it handles emotional response, anger, fear, libido, hormone function, behavior, motivation, long and short-term memory, sleep patterns, reproduction, and... sense of smell. Because of this our emotions can affect SO MANY things in our lives even the MOTIVATION to continue our HABITS!!! Cool huh?! 

The more we REMEMBER why we are making the change, the more likely we are to stick with it! Yep! 

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​Steps 1-10
​Mindset & Motivation for Long-term Change ​

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1. Find Your “Why”
    •    Understand the deeper reason behind your goal (e.g., improve health for family, feel confident, gain independence).
    •    Write it down and revisit it regularly, especially during challenging times.

2. Set Clear Goals
    •    Be Specific: Define exactly what you want to achieve (e.g., decrease body fat by 5%, save $10,000, run a marathon).
    •    Break It Down: Divide larger goals into smaller, actionable steps to prevent overwhelm.
    •    Track Progress: Use journals, apps, or charts to measure your progress over time.
 
3. Focus on Habits, Not Outcomes
    •    Build daily habits that align with your goals. TIPS below:) 
    •    Example: Instead of focusing only on releasing body fat, focus on cooking at home, exercising regularly, or drinking more water.
>Start Small

• Begin with a manageable version of the habit. For example, if you want to start exercising, aim for 5–10 minutes a day instead of an hour.

> Be Specific

• Clearly define the habit you want to build. Instead of saying, “I’ll eat healthier,” say, “I’ll eat a salad with lunch every day.”

>Anchor to Existing Habits

• Pair the new habit with an established one (habit stacking). For example: “After I brush my teeth, I’ll meditate for two minutes.”

>Set a Trigger

• Use cues like time, location, or an event to remind yourself to practice the habit (e.g., going for a walk after dinner).

>Track Your Progress

• Use a habit tracker, journal, or app to visually mark your consistency. Seeing progress can be very motivating.

>Stay Consistent

• Repetition is key. Aim to practice the habit daily or at the same time each day for reinforcement.

>Eliminate Barriers

• Make the habit as easy as possible to do. For example, lay out workout clothes the night before or prep meals in advance.

>Use Positive Reinforcement

• Reward yourself when you successfully complete the habit. The reward doesn’t have to be extravagant—celebrating small wins can go a long way.

 
4. Be Consistent but Flexible
    •    Stick to your plan but allow for adjustments when life throws challenges your way. REMEMBER, its NOT...ALL or NOTHING! 
    •    View setbacks as opportunities to learn rather than failures.

5. Visualize Success
    •    Spend time imagining what success looks and feels like.
    •    Use vision boards, affirmations, or mental imagery to stay inspired. Use a journal, make a vision board, record your vision and listen to it daily! Remember what you WANT! 
 
6. Create a Support System
    •    Share your goals with supportive friends, family, or mentors.
    •    Join groups or communities that align with your goals for accountability and encouragement. This one part of our coaching that people LOVE and can help them get to where they want to be if they truly put in the effort! 
 
7. Reward Yourself
    •    Research also shows that this piece can be KEY to long-term success! 
Celebrate small wins to keep yourself motivated (e.g., a special bath, a new book, a spa day, a new outfit or a day off).
    •    Avoid using rewards that contradict your goals (e.g., over-indulging in unhealthy food when honestly, you may not even want it. Give yourself time to really think about what you do want).
 
8. Develop Resilience
    •    Embrace setbacks as part of the process. Just KEEP GOING!
    •    Practice self-compassion and avoid negative self-talk.
 
9. Re-evaluate Regularly
    •    Periodically assess your progress and adjust your strategies as needed.
    •    Ask yourself if your goals still align with your priorities and values. They may, but they may not:) 
 
10. Stay Educated and Inspired
    •    Continuously learn about ways to improve and stay motivated.
    •    Listen to podcasts, read books, or watch videos related to your goals.

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Here’s how to apply these strategies to setting a new habit of eating more fruits and veggies in place of processed foods!
 


​Increasing Fresh Fruits & Vegetables
Start Small:
    •    Begin by adding 1 serving of fruit or vegetables to one meal each day. For example, include a side of steamed broccoli at dinner or a handful of berries with breakfast.
 
Be Specific:
    •    Set a clear goal like, “I will eat 2 servings of vegetables with lunch and dinner every day.”
 
Anchor to Existing Habits:
    •    Pair this habit with meals you already eat. For example: “I’ll add spinach to my eggs when I make breakfast.” "I  will add celery to my chicken wrap." "I  will add a side salad to my lunch." 
 
Set a Trigger:
    •    Keep prepped fruits and veggies visible and accessible (e.g., a bowl of washed apples on the counter or cut carrots in the fridge). 
 
Track Progress:
    •    Use a chart or app to check off each serving you eat daily. Visual progress can motivate you.
 
Eliminate Barriers:
    •    Prep veggies in advance, such as washing, chopping, and storing them for easy access. Keep frozen options on hand for convenience.
 
Use Positive Reinforcement:
    •    Celebrate small wins, like treating yourself to a new recipe or kitchen gadget after consistently meeting your goal for a week.
 
Create Accountability:
    •    Share your goal with your family or invite them to try a new veggie-rich recipe together. This makes the process fun and collaborative.

And don't forget to evaluate how you FEEL after you have been consistent over a week, 2 week etc. Remember, it takes 21-60 days to build a new habit!!! ​

With Love, Grace & Strength,
​Missy 

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