RED: Thanks for your time, Amy, we wanted to start by talking about the idea of 'habit forming' - is it different for all of us?
Amy: Absolutely. Our brains are all different. Some people may be able to create a habit around physical activity in a shorter period of time than others. Particularly if they've previously integrated movement into their daily lives, going back to that is going to be easier, than someone who is just starting out. Our brains remember more than you might think, so triggering a past routine will be less challenging. Similarly, our brains love a habit, because it is efficient and leaves more room to focus on complex tasks. On average it takes 66 days to form a habit. It can take a few weeks for one person, or almost a year for another. So be kind on yourself if it seems to be taking a while - and keep going!
RED: How would you describe a 'healthy' or 'positive' habit?
Amy: It's pretty broad - basically any practice that we carry out that can have both short and long term effects on our life, changing it for the better. These habits can be physiological, behavioural, cognitive or emotional.
RED: We'd love to get your advice on how to make healthy habits a part of our lives.
Amy: My moto is be ‘slowly consistent’. If we go in, trying to change too many things all at once, or with too much intensity, we're more likely to step back from our habit formation. If our ultimate goal is to run a marathon, don’t go straight out and attempt to run 26.1 miles on the first day of training. Break it up into sizeable and achievable milestones. If we want to go for a walk each morning, start with aiming for 2-3 times a week and build it up. Track your mood and energy levels on an app or in a journal to remind yourself of success. This can be a huge motivator to maintain our habits.
RED: And what are some of the other barriers to embracing a positive habit?
Amy: Often people talk about time being a barrier, and I've definitely missed out on physical activity before because ‘I don’t have the time’. What I'd say is, you may not have the time to get out for a long run, or get to the gym one day, but don’t let that stop you moving your body in some way. I'd also encourage everyone to check their screen time, just in case you've spent 30 minutes scrolling Instagram or TikTok. That was 30 minutes you could have spent moving.
Many people avoid using gyms because of the cost, again completely understandable. Finding cost effective ways to exercise can be tricky. I always encourage people to talk to others about free or funded activities they might be able to find locally. Walking or running isn’t for everyone, and while they may be free, if you think you might need something more social, or have a team around you to secure the habit of movement, then finding out about alternatives is hugely important. Accessibility is also a challenge for many people. Movement should be accessible to all, and again, finding funded activities or accessible sessions can be helpful. As an example, quieter times in the gym, where people with sensory needs can go without loud music or flashing lights.
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RED: We know it’s part of being human for our motivation levels to ebb and flow, but many of us often feel like a failure when we break a healthy habit and struggle to get going again. What are your thoughts and advice on this?
Amy: You're not wrong, this is another big barrier. How we talk to ourselves about failure. Successful habit integration doesn’t mean you are a failure when you miss a day, or a week. Sometimes other priorities or perhaps injuries, mean we have to skip our exercise or movement routines. That's just life!
Firstly, if you can, think about alternatives. Just because you haven’t achieved what you initially set out to do, you may be able to do something else that is less intense. Secondly, if you don’t have the energy, or you aren’t feeling well, or something more important in that moment has cropped up, remember - you did the best you could, on that day, with the capacity that you had - and that's all any of us can do.
Be aware of motivation waning after twelve weeks. Research tells us new healthy habits may start to plateau at week twelve. Be aware of this and check in with yourself. A plateau is fine, it means we are finding what is comfortable and achievable after a few months. We just need to be mindful of any decline in motivation. Reminding ourselves of how good we felt introducing that new healthy routine at the start, can really help us to stick to it.
RED: Thanks Amy, last question - what are some of the positive habits that you try to stick to?
Amy:
- Drinking lots of water
- Having a varied and nutritious diet
- Taking supplements where needed
- Exercising 3 times a week as a minimum
The RED January team were speaking to Amy Huskisson, Director of AV Wellbeing. Find out more about AV Wellbeing here.
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