5 Essential Habits to Kickstart Your Success in 2024
The new year often brings a new level of motivation for a new health routine. Starting with small, with easily achievable steps that require a minimal amount of effort is the key to overcome procrastination and feeling of overwhelm.
1: Start small
Start with small, easily achievable steps that require a minimal amount of effort at the beginning. The minimal effort required to do something simple reduces the resistance to start, helping to overcome procrastination and feelings of being overwhelmed. The power of tiny habits starts with their ability to create gradual, sustainable changes that build momentum overtime.
2: Being consistent is essential
Consistency is a trait common in people who are seen as achievers. It’s a commitment to values, principles and actions over a period of time. Small steps taken consistently lead to great achievements.
Small changes are easier to achieve and repeat consistently. Whether you are wanting to improve personal growth, career or sporting success or master a particular skill being consistent is the foundation. It’s the key to forming new habits and making sustainable changes to your lifestyle. Being consistent with tiny habits will help develop a positive feedback loop through a sense of achievement providing motivation to continue with new habits.
Read more here about The Benefits of Being Consistent
3: Master the basics first
Instead of jumping into the latest diet and exercise craze that will apparently transform your life, focus on the basics. I know it sounds boring but start with the following 5 as a foundation.
Prioritise nutrient dense food first. Choose food that will nourish your body.
Priortise protein at every meal throughout the day
Maintain hydration by drinking water regularly throughout the day
20-30 minutes of movement daily, with 2- 3 x a week of strength training
Aim for 7-9 hours of good quality sleep **
4: Start a self reflection journal
Self reflection allows you to gain insight into your thoughts, emotions and behaviours. It helps to identify patterns in your lifestyle that might be holding you back and helps you to make informed decisons. Self reflection helps you move forward with greater insight. It will draw attention to areas that might need more focus and help you set the intention towards what you want or need to change. So before you embark on big plans for the next 6 - 12 months start with some simple self reflection questions to improve your personal growth, self improvement and overall wellbeing.
Read more about the benefits of self reflection
5: Embrace physical activity
Regular physical activity is essential for maintaining health. It will help improve your sleep, manage stress
Start with something you enjoy
Aim for at least 150 minutes a week, which is only 20 minutes a day. My advice here is to build this out to 30-35 minutes a day or add in some intensity like some incline on your walk or a few short sprints on you jog. Remember something is better than nothing and if you are struggling to start just start with 10-12 minutes of anything to build a routine of tiny habits.
The power of transformation comes from habits and routines. Remember setback are normal, start small, be patient but work to be consistent. This year embrace new possibilities and challenge yourself to work towards what you want to achieve in 2024!
About the author: Jo Francou is an Exercise Scientist and Polestar Pilates Instructor and former Australian lightweight rower. Jo has over 25 years experience in the health and fitness industry and has a special interest working with women and youth athletes to help them achieve success with daily habits and routines as the foundation to success.