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Establish good habits

Barbara Philipps - 19/12/2022 - 0 comments


How to establish good habits

When it comes to living a long, healthy life, as humans we have a great deal of unlocked potential. That’s something we at Buchinger Wilhelmi are firmly convinced of. Again and again, we see how our guests undergo major changes within just a short time.

By adopting good habits such as doing sport, eating a healthy diet and achieving a good balance between work, leisure and taking time for ourselves, we can influence our own health and well-being. That’s why we want to show you how you can turn your good resolutions into sustainable, healthy habits.

Why New Year’s resolutions so often fail

Many people take advantage of the New Year to make all kinds of resolutions. There’s nothing wrong with that, of course. But only very few of these good intentions are actually turned into deeds in the long term. As Goethe said, not without reason, “Intentions are good, but hard to fulfil”. But why is that so? Often, good resolutions are about adopting a healthy lifestyle. According to a survey by statista, most people in United States want to do more sport, eat more healthily and lose weight:

Source: Statista; United States, October – November 2022; 413 respondents; 18 years & older; U.S. online population, respondents who made New Year’s resolutions

The main problem is that most people take on too much and set themselves unrealistic goals. As soon as it becomes clear how hard they are to fulfil, their motivation drops.

Of course, it doesn’t have to be New Year for you to change your way of life. You can do that every day and every minute of your life. And learning a good habit beats an ambitious resolution any day.

→ See our tips on how to turn your resolutions into deeds

Good habits are better than good resolutions

Most of the day, we are driven by our subconsciousness: Our habits determine around 40 % of our behaviour. That makes it all the more important to drop bad habits and acquire new, healthy ones. The Cambridge Dictionary describes a “habit” as “something that you do often and regularly, sometimes without knowing that you are doing it”. Habits are so entrenched in our subconsciousness that we do them automatically and simply see them as part of our routine without thinking much about them. But for an action to become a habit, it has to be repeated many times.

So instead of trying to make radical change, we should try to gradually incorporate healthy habits into our life, ideally in a way that we can manage and repeat regularly. Otherwise, we risk failing. For example, “Next year I will go to the fitness studio five times a week” is a difficult goal to achieve if you aren’t used to exercising. It is easier to start with daily walks or a small workout at lunchtime to establish it as a habit. You can always build on this and gradually increase the amount you do.

Buchinger Wilhelmi, Fasten, Heilfasten, Fasting, Health, Integrative Medicine, heated swimming pool

When it comes to sport, healthy nutrition and managing stress, we at Buchinger Wilhelmi have plenty of tips for you. On our YouTube channel, you can find some information about fasting, health and nutrition from our experts. After all, we know from experience that fasting is perfect if you want to start a new healthy habit and keep it up in the long term. An ideal way to do this is with a longer stay in one of our clinics. Or a five-day reset with our FASTING BOX for use at home can be a great way to change to a healthier lifestyle.

Fasting can help you develop good habits

You can fast any time – in winter, summer, the new or the old year. What is important is that you choose a time that suits you, a time when you can mentally prepare for this special experience. After all, fasting is more than the purely physical aspect. It is also beneficial for your mind. To prepare mentally for change, fasting can set you in the right direction, because when you fast, you have the time to reflect, relax, exercise and slow down. In our clinics, we offer meditation and mindfulness courses, among other things.

What we can confirm from years of experience:

Fasting for a longer period (10 – 14 days) can help to change your life for the better. Even if this does not last for ever, it is extremely satisfying to live more healthily or exercise more regularly for half a year, for example.

If you would like to put the focus back on your health after Christmas and New Year, you can, of course, use the time to fast. If you haven’t got time to visit one of our clinics, try our FASTING BOX for use at home. It is an ideal opportunity to try out fasting and benefit from our expertise. Find out more about our FASTING BOX here.

If you would rather do a full fast in one of our clinics, you can book a stay with us at any time. Maybe your New Year’s resolution will be to book an appointment for a time that suits you best later in the year, and then consciously prepare for it.

Seven tips to entrench good habits in the long term

Whatever resolutions you have made (whether for the New Year or in-between), we want to help you adopt and keep up good habits for your body and your mind. That’s why we have put together some ideas for you that have been proven to be successful:

Set yourself realistic goals

Break down big resolutions (running a marathon) into smaller portions (jogging daily and gradually increasing the length you run).

Share your goal with other people

That way, you will not only be more motivated to demonstrate the progress you have made, but you can also maybe get some useful tips.

Link your new habit to something you already do

Such as brushing your teeth in the evening. For instance, you have decided to write in your diary every day. If you do it just before you brush your teeth, you won’t forget it or put it off.

Don’t take on too much at once

Depending on how complex a new behaviour is, we have to repeat it around 66-90 times for it to become a routine and enter our subconsciousness. That is what a study conducted by University College in London has found out.

Keep going, even if it is difficult at times!

It is not always easy to develop a new habit, because our body feels happier doing what it knows. But repetition is the key to success. If you miss it out once, then do it again the next day with renewed vigour. Remember what James Clear (author of the book “Atomic Habits”) said: “Good choices create opportunities. Good habits make the most of them”.

Get support

For example with our YouTube channel, a book on the topic, a forum or online coaching with one of our psychologists, coaches and nutritionists. Talking to other people who have the same goal can work wonders.

Have fun and reward yourself

If you feel you have a duty to do something, it will difficult to stick to. So choose a sport you are interested in, or buy an inspiring cookery book with healthy recipes that will motivate you. See your new habits as an asset, because that’s what they are – so you can feel proud of yourself!