Steer clear of the ruts

When facing down seasonal stressors, don’t let good habits fall by the wayside

I don’t know about you, but I always find myself in a bit of a rut this time of year.

It’s been a nice fall, don’t get me wrong, but it’s harder waking up in pitch darkness with allergies kicking in and kids bringing home every bug known to humankind.

I’ve found old habits creeping back in where I overeat the wrong things and blow off my good habits at times. Having once been 260 pounds, I don’t think the “food noise” and DNA proclivity to indulge ever fully goes away.

So what’s the secret to staying mostly on track and maintaining a lean physique decades later? The key is habit formation.

For example, I don’t deviate from my fitness routine regardless of how I’m feeling when that alarm goes off. Every morning I start rationalizing staying in bed, with that little voice that wants me to remain in my comfort zone.

“You didn’t sleep great, the kids were up,” it says. “You’ll be fine if you just hit snooze once.”

After a few seconds of this, my brain gives up and I manage to throw off the comforter, pull on the sweatpants I laid out the night before (yes, this work-from-home deal has its perks), and stumble downstairs.

No, I don’t meditate, interpretive dance or journal. I’m in a race against the clock before the girls wake up, working on my biggest priority task written down the night before. I feed the cat and dog and turn on the Keurig for my morning brew, and then the laptop goes on.

Then, every other day at 12:05 p.m., the process repeats itself. First, Google Calendar reminds me of my scheduled workout. I look down at my workout clothes, which I’ve laid out on the chair next to my computer, and that little voice in my head pipes up again.

“You’re still sore from the last workout,” it says. “Plus, you have a to-do list a mile long and client programs to update. There’s no time to exercise. It’s selfish. Push it to tomorrow.”

As you figured out, the little voice doesn’t win this one either. This inner battle, the work you do alone despite the compelling argument your brain makes, is what gives you the life and health you desire. There’s no secret here. The key is to just keep doing the work, every day. As the saying goes, if you want to have what others don’t, you have to do what others won’t.

You need to force these habits until you start believing in yourself and the little voice in your head gets drowned out by the new one that wants the best for you. Once these little decisions start being made with minimal negotiation, you’ve won.

Some days you’ll feel like you’re walking through mud. That’s OK. Trudge forward. Other days you’ll feel and see measurable signs of progress. (Those pants fit again.) You have your family and friends jealously asking you what the heck you’ve been up to. Celebrate those days; but the work can’t stop there.

Consistent action leads to small victories. Small victories lead to daily momentum and motivation. Motivation leads to consistent action and multiple small victories. And multiple small victories always add up to winning bigger battles. You’ve got this — I believe in you. But don’t mix up the order and wait for motivation to strike and stay fired up — it won’t.

TL;DR:

• Consistency over motivation: The key to maintaining long-term health and fitness is sticking to good habits, even when you don’t feel motivated. Keep showing up, and don’t rely on waiting for motivation to strike.
• Build strong habits: Set yourself up for success by forming routines that minimize decision-making (e.g., laying out workout clothes the night before). The more automatic your habits become, the easier it is to stick with them.
• Small victories lead to big results: Every small win builds momentum. Over time, these little victories add up to major progress, so keep pushing forward, even on the tough days.