Surmounting Challenges to Enhanced Well-being
“I’ve just acquired a new Tupperware set that’s BPA-free.”
This remark from my friend Anna caught me off guard.
Anna is a talented attorney, recognized for her analytical skills and capacity to see through nonsense.
Yet, the Anna I was acquainted with seemed to be falling into some concerning traps that appeared to evade her typical skepticism.
She has been attempting to shed around 15 pounds for some time and confided in me about feeling trapped in her journey.
She brought up a new focus: the BPA-free Tupperware set.
“Interesting. What inspired you to go that route?” I asked.
“I’ve been reading up on how microplastics in food containers can interfere with our hormones and contribute to weight gain,” she responded.
I raised an eyebrow.
This comment came right after she discussed her difficulties with consistency at the gym, her frequent dependence on takeout, and sacrificing sleep for late-night scrolling.
So I inquired:
“Have you thought about being more consistent with exercise or preparing more home-cooked meals during the week?”
“Yeah, but I’ve attempted that countless times. If it were that easy, it would have already succeeded.”
We have all experienced this.
We frequently disregard or defer those difficult yet rewarding habit transformations in favor of some niche magical solution that claims to “transform everything.”
We spend hours researching the ultimate workout instead of devoting that time to simply executing the basic exercises we already know.
We hold out for feelings of greater inspiration, motivation, or simply less busyness.
Why do we engage in this behavior?
Purchasing new equipment or trendy supplements feels like making strides.
Watching YouTube videos or reading articles about potential adjustments feels like taking initiative.
And waiting for the “perfect moment” feels warranted.
However, genuine change only occurs when we take consistent, meaningful action.
Humans are ingenious, and we’ve invented many clever methods to evade the simple, unexciting, and challenging actions necessary for authentic transformation.
In this article, we’ll explore how to take a genuine and compassionate look at why you might be distracting yourself from meaningful action.
You’ll uncover:
- What the most influential health habits are
- Three common obstacles to achieving lasting progress
- A 4-step framework to initiate positive, effective action
- How to sustain consistency and achieve your goals
The crucial actions you know you ought to take (but probably aren’t doing consistently)
We all acknowledge the fundamental health habits:
Exercising for at least 30 minutes daily, engaging in moderate-to-vigorous activities, including both aerobic and strength training.
Eating predominantly nutritious, minimally-processed foods. If 80 percent of your diet is made up of whole or minimally-processed foods, you’re on the right path. (In other words, “perfection” isn’t necessary; pizza can fit into a healthy diet.)
Consuming adequate protein to support muscle mass, regulate appetite, and achieve body recomposition goals, if relevant. Aim for roughly 1.2 to 2.2 grams of protein per kilogram of body weight (for most individuals, this translates to about 4-6 palm-sized servings of lean protein each day).
Prioritizing seven to eight hours of quality sleep. While you can’t always manage sleep quality, having a wind-down routine before bed and waking up at the same time each day can assist.
Minimizing or avoiding excessive consumption of alcohol or drugs, including cigarettes. It’s not enjoyable, but it’s for a good cause.
We could easily incorporate other aspects like fostering positive social relationships and handling stress, yet just the above list is rarely fully achieved.
In fact, only six percent of Americans engage in all five of these essential health behaviors.