We are fortunate to live in one of the best places in the world to experience spring. At this time of year, Hawke’s Bay’s abundant sunshine, colourful blossoms, and new growth remind us of the beauty and renewal that this season brings. What better time to nurture some new growth in your own life? Let’s harness this spring energy to create positive change that matters to you.

The power of habit

Did you know that at least 45% of our waking behaviour is automatic, shaped by ingrained habits rather than conscious decisions? Habits not only save us time and energy as we move through the day, they are also a powerful determinant of our overall lifestyle. While motivation and willpower can come and go, habits stick around with minimal effort. By intentionally cultivating beneficial habits, we can harness this automaticity to enhance our health, productivity, and well-being, leading to lasting positive change.

Where do I start?

Think of a habit you’d like to embrace. Maybe you would like to go for regular morning walks, drink more water, exercise regularly, or read more. Whatever it is, considering the following will help you get started:

Know your reason: Why do you want this habit in your life? How will it benefit you or the people you care about? Understanding your motivation is crucial. Ensure this is something you genuinely want to do, not just something you feel you should do. Motivation through guilt or obligation is unsustainable. Choose habits you genuinely want to pursue.

Start small: Begin with a micro-habit. If a 30-minute workout feels effortful, try 10 minutes. Small changes in behaviour can lead to significant improvements when they are consistently practiced. Make the habit as small as necessary to ensure success. You can grow from there.

Anchor the new habit: Link the new habit to an existing one to make it easier to remember and perform. This works especially well for small, daily habits. For example, when you turn on the coffee machine (existing habit), have a glass of water (new habit). Or when you brush your teeth (existing habit), follow it up with 10 push-ups (new habit). The closer the two behaviours can be linked together, the less conscious effort you will need, and the more likely the new behaviour will stick.

Love what you do: The best change happens when you feel good. If the habit isn’t enjoyable, you are less likely to stick with it. Find an activity that you genuinely enjoy, or think about how you could add enjoyable elements to enhance an activity you aren’t initially thrilled to do. Remember you want to do this and it is important to you – even if you only love the feeling after you’ve done it!

Make yourself accountable: Accountability can make all the difference in making a habit stick. Whether it’s through meeting a friend for a workout, joining a class, or scheduling the activity in your calendar, having someone or something to keep you accountable increases your chances of success.

Connect it to your identity: When a habit becomes part of your identity it is not likely to fade on you. Decide to see the habit as a part of who you are, for instance “I am an active person who exercises regularly.” This identity might not feel genuine initially, but with time it will become powerfully connected to how you see yourself.

Understand obstacles: Finally, identify the obstacles that may prevent you from developing your new habit. Common obstacles include: 

• Lack of time: Many of us are stretched thin with work, family, and social commitments. Create time and space to prioritize behaviours that benefit you. You may need to communicate what needs to change with the people in your life. 

• Lack of routine: Changes to your routine and environment, such as during travel or school holidays, can disrupt good habits. Expect this and either make a plan to maintain consistency during these times, or accept the break and enjoy getting back into routine when you can. 

• Health challenges: Sometimes sickness or injury can force a necessary break from a habit you enjoy. It can be difficult to get started again, especially when it feels like you are starting from scratch. Plan for a gradual return (perhaps going back to a micro-habit) to make restarting easier. 

• Lack of ability: Sometimes habits don’t stick because they require skills you haven’t mastered yet. If the habit you want is a stretch from your current abilities, that’s great! You have the opportunity to grow. Find the guidance, support or training you need to get better at the behaviour as you embed it as a habit. 

You’ve got this

Despite our best efforts, making healthy habits stick can be challenging. Don’t beat yourself up when you experience a setback. Figure out what went wrong and start again. You will learn what works as you go. Use the habits you already have as a tool and you will be on the path to creating lasting change. Long after your initial motivation has worn off, the habit will continue. Welcome spring and take this opportunity to nurture new growth, building healthy habits that will serve you well into the future. 

Janine Couchman is a personal trainer and fitness coach specialising in strength training women of all ages and stages. As well as private coaching, she delivers an eight week group programme at Peak Fitness and Health. She can be found at janinecouchman.com and @JaninecouchmanPT