Reaching Your Goals Automatically with a Daily Routine

 

Is your daily routine taking you where you want to go?

      When we set a goal, we have every intention of doing just that; when we set a goal, we are making a statement about something we want.  But, then... life gets in the way.  So many things shout, ping, and call to us, and we get pulled off track.  Setting a goal is just that: stating a desired outcome.  But many of us expect to meet those goals with no map on how to get there, and no idea about how to change or adjust our daily behavior to achieve long-term goals.

    

    To meet our goals, we have to figure out the steps that we will need to take to get there, and then make a plan about what we will do differently each and every day to take those steps.  We have to decide what we are going to do, and when and how we are going to do it.   

    The truth is that decision-making is exhausting.  It's very difficult to constantly make decisions about when to do things, what to do, and how much to do them.   When we have to decide, after a long day at work, whether or not to go to the gym, it can get really easy to talk ourselves out of it.  Then, we feel a little relief about not going.  That feeling of relief gives us a little hit of feeling good.  So, our brain guides our behavior there: subconsciously, we KNOW we will feel great if we stay home and rest, because that is our most recent experience.  The reward from working out is uncertain, so, we end up sabotaging ourselves because avoiding the reward that is harder to get (the reward from working out) becomes our default behavior. 

      We reach our goals when we make the steps required to get to those goals part of our daily routine.  We set a schedule and stick to it, and, eventually the steps to our goal become automatic.  When we create a daily schedule that incorporates the steps to our goals, we automatically end up achieving more than we ever thought we could.

          When we make the steps a habit, we get to where we want to go automatically.  

  This is why I wrote the book, The Daily Hearth.   The book teaches us how to take the new research around weight loss and weight management and make those ideas into daily habits.

   The book teaches us to pick habits from the three categories that drive our body weight and physical health:  1. Food, 2. Fitness and 3. Self-Care.  By picking one habit from each of the three categories, and working those into our daily schedule until they become automatic habits, like brushing our teeth or getting our coffee, we set ourselves up to meet our goals seemingly without effort.   Slowly, we add habits from each category as we are able, and we end up with a plan that gets us to where we want to be and keeps us there.

      Check out the book.  If you have any questions, never hesitate to contact me or reach out. 

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Tina M Grasso M.EdTina M Grasso M.Ed

The Daily Hearth: Simple Habits that Powerfully Control and Balance Weight A Companion to The Short Guide to Ordered Eating Paperback – June 29, 2023

by Tina M Grasso M.Ed (Author)

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Your body knows what to do with food. Obesity doesn't happen simply because people have somehow missed the advice that moving more and eating less might help. The problem is that very often, those things do not help. Or, for many of us, those things are impossible to maintain.
The truth is that obesity develops when our appetite, our metabolism, and our sense of motivation towards and reward from food have all become dysregulated. When we are dysregulated in this way, we can eat well beyond fullness and still want to eat. We can eat less than others and still gain weight. We can become preoccupied with food so that we are most motivated by the food associated with holidays and events than anything else.
How does this happen? It happens when our brains and bodies get the signals that it might be in our best interest to store fat. Stress, trauma, exhaustion, low-calorie intake or dieting, over-exertion or over-exercising, lack of sleep, and low-nutrient status are some of the factors that send our brains and bodies the signals that it's time to store food, slow down, and focus on making sure we get more food whenever it is available.
We can learn to send the opposite signals. By adjusting our behavior and our environment, we can start to send signals that it is okay to burn fat. In my book, The Short Guide to Ordered Eating, I describe the factors that help to regulate appetite, improve metabolism, and encourage motivation and a sense of reward around things that are not food. This book can work as a companion to The Short Guide to Ordered Eating. But it can also work on its own.
When they systems that control our food intake and our fat storage become dysregulated, it is because our eating is somehow disordered. By learning not ordered eating, but also other habits that improve self care, reduce stress, and allow our bodies to burn fat, seek out rewards that are not food, and also regulate our appetite so that we feel satiated with our meals, our bodies can balance our weight, and we can find not only improved health, but an improved quality of life. We can find happiness and motivation as we find our way to ordered eating as we learn to adopt these habits into our daily lives.

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