The Keys to Consistency

I started logging my meals and snacks into my tracking app again to help me be more consistent with good dietary habits. 

I realized recently as I was working with clients that I wasn’t following some of my own advice and needed to get back on track, especially with limiting added sugars and getting adequate fruits and vegetables. I’ve been enjoying too much ice cream and not enough fruits and vegetables.

We have an amazing seasonal ice cream shop just a few blocks from our house. Some of their products are housemade and a small soft serve Drumstick flurry can take my added sugar intake from 0 to 80 in about 15 minutes. It’s a really satisfying treat after an evening of working in the garden, however, it contributes a lot of extra calories I don’t need. If I want to reach my goals of decreasing joint pain, improving my energy levels, and aging well, I need fewer nutrients from ice cream and more from fruits and vegetables.

I’ve had really good habits in the past, but staying consistent with health practices is an ongoing effort that requires a long term outlook on my health.

So, these are the things I do to help me be more consistent with my good habits and stay on track:

Tracking

Logging my meals and snacks makes me more aware of what I’m actually eating. If I don’t log it, I often forget about the extra helpings at meals or the late night snacks.

Habit stacking

I attach a habit I want to be more consistent with, like eating 2 cups of vegetables everyday to a habit I already do consistently. For example, I work in the garden almost every morning and evening this time of year. I do it without thinking and it’s a great way to get exercise. Instead of standing in line at the ice cream shop for a cold treat after my evening garden work, I can take some mint from the garden after I’m finished working and add it to a quick fruit and vegetable smoothie. 

Checking in with a friend

Partnering with a friend who also wants to improve their health is a great way to build consistency. Having someone who understands what you’re trying to do and supports you improves motivation and can help you feel more invested in your own goals. There are lots of ways to check in with a friend these days–in person, over the phone, by text or email–so find the way that keeps you most connected.

Keeping a checklist

I have lists all over my office and the rest of the house; I even have books with lists. If you’re not a list-keeper, consider a habit tracking app. I share a habit tracking app with friends (another way to check-in) and can set mutual goals with them. Some days just knowing that I’m going to get a reminder to do something is enough to keep me on track.

Consistency is crucial to reaching health goals.

Consistency doesn’t mean that you do everything perfectly all the time, but that you do enough of the right things often enough to get you where you want to be.