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How to Incorporate Change into Your Life in a Way That Sticks

I used to live for Day Ones when it came to starting something new. Can you relate?

I would say: “I’ll start on Monday” or “I’ll start on the first of the month”. With this idea that on that specific day, I would become someone new. I would make all the changes I’d been wanting to make; I’d exercise more, eat healthier, make better financial decisions, and get more sleep. All on day one.

It wasn’t until I shifted away from the “day one” mindset that I was able to find success in my health and fitness goals. Creating new habits is often a difficult process but it is possible to successfully create change using the strategies I’m sharing below.

If you want to make big changes in your lifestyle, from diet to physical activity to anything else, use these strategies that will enable your success:

Start Small

And by small, I mean small. For example, if you’re trying to eat healthier, start with simply adding a fruit or veggie to every meal for a week. Don’t try to change your entire diet at once. From my experience, once you start adding in fruits and vegetables, you’ll feel more confident to make another small change followed by another, in a way that feels good to you.

If it’s a running routine you’re trying to incorporate into your life, the same concept applies. Start small. Pick one to two days a week that you can commit to a short run and try that for a few weeks before increasing the length of your runs or adding in an additional day of running.

Regardless of the change you’re trying to make in your life, starting small is a surefire way to guarantee your success.

"True life is lived when tiny changes occur." - Leo Tolstoy


When you’re trying to make a change in your lifestyle, knowing and understanding what is most important to you will help you know where to start. A 2022 study showed, “67 percent of adults are more likely to fail at sticking to a lifestyle change if they attempt too many at once”.

Grab a pen and a piece of paper. Write down what changes you’re wanting to make. For example, maybe you want to eat a healthier diet (whatever that means to you), exercise more, scroll social media less and get more sleep. From here, prioritize them in order of which is more important – write a 1, 2, 3 and 4 next to each one so you can see where you should start.

Start with your number one priority and then incorporate the previous step of starting small. After you feel confident with that small change, move to your second priority, and start small. Before you know it, you’ll be confidently making changes that lead you to the lifestyle you’ve been craving.

Be Patient

No one wakes up one day successfully making huge changes without setbacks. No one – despite what you might see on social media.

You’re going to have days that feel easy and days that feel difficult. You will not meet your goals every single day. And that’s okay! It’s about the journey, the process and how you adapt to setbacks.

Your mindset can have a big impact on your success. If you stay stuck in disappointment or frustration when you don’t meet a goal, this can prevent you from moving forward.

Be patient with yourself and try to look at every setback as a learning opportunity. If a setback leads you to better understand how to prepare in certain situations or how you can handle situations better in the future, then that itself is a victory.

Change is hard. If it was easy, all of us would be making huge changes every day with no obstacles. But change is what you’re after so don’t let fear or doubt hold you back.

These are some of the strategies I use with my 1:1 running coaching clients to help them make sustainable changes in their fitness routines.

If one of the changes you’re looking to make is to start running or become more consistent as a runner but aren’t sure where to start, schedule a free introductory call with me here. We’ll discuss your goal(s), what obstacles you’re currently facing and I’ll share some actionable strategies for how you can best overcome them.

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