5 ways to make changes that STICK


Hi and happy Feel-Good Monday!

This is where we share our favorite tips, tricks, secrets, and ways to "think like a healthy person" so that you can find your own delicious path to healthy living.

"Feel-Good Mondays" are meant to help us get back into that place of feeling energized, nourished, and ready to take inspired action for the week ahead.  

Making a change isn’t the hard part. It’s making changes that stick that can become tricky.

Most of our clients come to us having tried at least some sort of diet or lifestyle shifts in the past, but it’s in getting those changes to actually last and become habit and routine that can get more complicated.

And that’s where we step in. No matter what you may have tried in the past, it’s absolutely possible to finally create lasting, permanent, sustainable change. You just need to find the right support, the right tools, and the right expertise to get you there.

We see this time and time again, with the hundreds of clients we’ve supported with personal transformations over the years. The right formula for change makes all the difference in the world.

With that in mind, here are some of my favorite tips which, when followed, can really help us to make lasting transformation (adapted from The Positivity Blog).

1. Choose ONE main focus — at first.

When we’re trying to make changes to our diet or lifestyle, it’s easy to go for an “all or nothing” approach – taking on a slew of new changes at once. But I recommend that you simply choose one main area to focus on each week. This makes it easier to actually accomplish a goal, instead of getting lost in too many commitments and getting worn out by trying to balance so many shifts at once. (Yep, I’ve been there, done that, and it doesn’t feel so good.)

2. Set your big goal — but focus on the daily process.

Your goal may be to boost your energy level, get rid of a chronic health issue or digestive issue, or to lose 10 lbs. But looking too far ahead at a big goal can feel overwhelming and/or derail us. By focusing on what you can simply do today to help reach your goal, you’re much less likely to get swept up in goal-overwhelm and more likely to actually accomplish what you set out to do.

3. Find ways to overcome the triggers that cause you to relapse into old behavior.

A client recently found herself craving (and buying) a chocolate croissant after a particularly stressful day. Sweets were always her go-to source of comfort, and the stress of the day led her right to the bakery. But she had also been practicing recognizing her common triggers, pushing “pause” and taking a breath when she found herself swept up in familiar, not-so-supportive patterns.

So she took the croissant, brought it home, and ended up eating it hours later — when she could savor it intentionally, and truly enjoy it — as opposed to wolfing it down (and barely tasting it) in the heat of the moment.

Find new behaviors that help you recognize old patterns, to take a step back and a deep breath in, and that allow you to shift your usual go-to response if it no longer serves you.

4. Don’t beat yourself up when you slip up.

You will most likely have a few bad days. Because you’re a human being.

Recently, while reading the book “Bringing up Bebe,” I was struck by a French expression that really spoke to me. When the French are talking about eating healthier, they refer to it as “paying attention” — as opposed to the American phrase of being “good” or “bad” with our food choices. The French expression is neutral, while the value-laden American one, “being good” (and its guilt-ridden opposites: “cheating” and “being bad”) is filled with judgement.

This is a revolutionary difference. It means that if you’ve merely stopped “paying attention” and had some extra cake, it is easier to forgive yourself and to simply eat mindfully again at the next meal.

This is a much gentler and more supportive approach to coach yourself back into healthier eating habits, as opposed to judging and punishing yourself to make a change.

5. Use metrics.

It's hard to change what you can't measure — it’s difficult to know (and celebrate) whether you're making progress or not. So find a way to incorporate measurable milestones.

If you say you want to eat more vegetables, or drink more water, or reduce sweets, how can you measure this?

Think about how you can measure your progress to keep you motivated!


You don’t have to go it alone. Find friends, family members, and colleagues who can support you to stay motivated and to help hold you accountable. Do you want more one-on-one support? Reach out to us. We specialize in helping you reach your goals permanently, sustainably, and enjoyably.

You can feel good every day, and we’re here to support you.


P.S. What have you found helps you stick to your goals? Where do you get stuck in getting your health habits and new routines to stick? Tell us about it in our Facebook page! We love to hear from you!