Creating a self care menu

When it comes right down to it...

There are only 3 steps to building a new habit:

Being aware of the habit that needs to change,

Replacing it with something new,

And consistently choosing the new habit.

The only problem?

Most people get stuck after step one.

They know WHAT habit needs to change…

But they don’t have anything to replace it with.

The solution?

A self-care menu 🙌

A self-care menu is a list of feel-good actions you can take BEFORE you slip back into “autopilot.”

Some examples:

Play with your pet for 5 minutes

Listen to one of your favorite songs

Go outside for some fresh air

Do some quick stretches

Pray or meditate for 3 minutes

Doing these things can help disrupt your old “trigger → behavior” cycle with something that feels good and that you enjoy.

AND… this short interruption can give you some breathing room so you can be more mindful about what you do next — whether it’s what you’re going to eat, whether or not you’re going to scroll on your phone, or any other habit you’re trying to replace.

If you’ve gotten our FREE Food & Mood Journal, you can use this as a starting point! If you don't have it...you can grab it here https://www.bcsfitness.com/blog/fall-2024-food-amp-mood-journal

The next step?

Consistency!

Keep your “self-care” menu somewhere you can see it, like your phone’s Notes app, your fridge, or on a sticky note by your desk.

It takes practice to redirect yourself…

But eventually, you’ll find it getting easier and easier to make better choices.

(Makes sense, right?)

Finding quick, personal wins like these is one of the first steps we take in our customized personal training programs...

We also:

Find easy ways to work more exercise into your schedule

Create a ‘non-negotiables’ list to help you easily identify your priorities and stick to them.

Want to see if a customized personal training program is right for you?

Let's chat!

info@bcsfitness.com

979-575-7871