How Your Mindset Can Get You Out of a Rut and Into Health - Mindset Coaching from a Dietitian

Have you ever tried to start a new health goal or restart one, and noticed that it isn’t as easy as just saying you’ll do it?

Despite writing it down and telling yourself “I need to be disciplined and follow through," it doesn't seem to work that way. After you set a goal, you come up with reasons why you can’t do it. 

I have also had this same struggle many times, where I am in a rut and try to start new health goals, but resist the change.

In those times, it's hard for me to start new health behaviours because I’m already feeling stressed about how much is on my to-do list, and it just makes me feel more stressed by thinking I have yet another thing to do. I felt like it would take time away and prevent me from getting things done that seem more pressing. 

But at the same time, when I would need a break, I would jump to using my phone or TV as a way to relax and escape from my list of things to do. However, this wouldn't make me feel ready to tackle the list of things to do afterwards. It would be enjoyable in the moment, but usually left me feeling worse in the end, with even more stress than I had originally.

The habit of using the phone or TV for a break is common. We do it because it serves a purpose such as giving comfort, relaxation and distraction.

The problem isn't that you are wanting a break - we all need breaks. There is no getting around the fact that we need them - otherwise, we burn out. But what gets in our way from our health goals is our view on what a break is. We have learned that TV and videos on the phone was the way to relax, and forget that there’s lot of other activities that could serve the same purpose and give more health benefits. 

Breaks can be a time to help give us more energy, more confidence, can make us more excited for life, and tune in to our purpose.

So I tried it out - when I was in a rut- I tried a different break. I pulled out my yoga mat and did some stretches at home. Once I did this, I realized I had energy to do more, and ended up doing a fun at-home dance workout as well. The exercise gave me a boost of energy. And I kept the focus on just that - having a relaxing or fun break - not on judging myself for how good I was at the exercises.

Similarly, I decided another good way to relax would be to bake some whole grain muffins. Instead of just cooking or baking because I have to, I was doing it because I wanted a break. I played an audio book while baking, which made it even more enjoyable. Instead of just sitting on the couch to watch a video or listen to something, I was still as entertained but was also doing something that would lead me to have delicious healthy snacks for the whole week. 

On another day, I had an interesting podcast that I wanted to listen to, and realized that I could listen to it while going to the gym. By listening to a podcast, it made the workout even more enjoyable, and also made me more excited about going.

Mindset really does matter. If you view exercise and cooking as things that’ll take your time and energy, then you'll be much less likely to do it, especially when in a rut. If you see it as a fun break that gives you energy, you’ll be looking forward to it.

So if you’re in a rut, don’t just start by writing down “run 3 times per week” and expect yourself to follow through. Start with going for a run, even a small one just to get your heart pumping, and reflect on how it makes you feel. Think about what it gives you.

From there, continue to do another fun thing on a break that is out of your normal routine. It can be journaling, artwork, cooking, talking to a friend or stranger. Once you see for yourself how much of a positive effect doing helpful things for your breaks can have on your life, you'll be wanting to put it into your daily routine.

This will help you break out of the belief that your current everyday routine is the only thing that provides relaxation. It helps you see these breaks as an opportunity to be active, use different parts of your brain, learn something, connect with your body, and connect with meaning and purpose.

Eventually, it will become so valuable to you that you know it’s worth the time, and you’ll be seeking it out as a break to give you energy and clarity for the day. It'll be an important part of your daily routine.

You’ll start to love the breaks that lift you up and put you in a better position. You’ll be wanting to add the morning run or stretch, or your weekly baking session, to your routine, because you know how much of a positive effect it can have on your life.

It won’t be another thing to do. It’ll be something you want to do so that you can make your day better.

This doesn't mean we should just be waiting until we feel like doing it. The underlying desire to do an action, and our feelings in the moment about doing it are not the same thing. It's normal to have part of ourselves resisting the behaviours that we know are good for us. At the same time, we can also have a louder part of ourselves that brings us to do it anyways, because we have an underlying desire to get the benefits.

Changing your mindset can help you engage in healthy behaviours, and this can change your life. 

Looking for more support with mindset coaching to improve your health and wellbeing? Book a free discovery call with registered dietitian Sarah Walters.

Disclaimer:

The content on this document is not meant to replace direct medical advice from your doctor or other qualified clinician.