Why habits beat plans
Most people fail a health plan because it asks for too much at once. Habits work because they become automatic. Research from University College London found that new habits took an average of 66 days to feel automatic, with a wide range from 18 to 254 days. So pick one or two changes and repeat them daily.
The twelve habits that cover health and fitness
- Movement: 150 minutes of moderate activity a week, strength work on two days, and a break from sitting each hour.
- Food and drink: water through the day, plenty of vegetables and fruit, protein at meals, and few sugary drinks or fast food items. Check meals with the food calorie calculator.
- Sleep: seven to nine hours with a steady schedule. See the best sleep habits and the sleep hygiene checklist.
- Mind: daily stress control and time outdoors.
- Prevention: no smoking, little alcohol and regular checks.
How to start in one week
- Day 1: set a fixed wake time.
- Day 2: fill a water bottle and finish it by evening.
- Day 3: walk 15 minutes after a meal.
- Day 4: add a vegetable to two meals.
- Day 5: do ten squats and ten push ups.
- Day 6: take five slow breaths before bed.
- Day 7: retake this checklist and compare.