Habit Flip: 5 Highly-Effective Actions to Change Behaviors

Habit Changes

We all have habits—some good, some not so good. Whether it’s mindlessly scrolling through social media, skipping workouts, or indulging in unhealthy snacks, these behaviors can take a toll on our well-being over time. The good news is that with dedication and the right approach, it’s possible to swap out those unhealthy habits for healthier ones. Here are five actionable steps to help you make that change:

  1. Identify Your Triggers and Replace Them: The first step in transforming unhealthy habits is to identify the triggers that lead to them. Triggers can be anything from stress and boredom to certain environments or emotions. Once you’ve pinpointed your triggers, work on replacing them with healthier alternatives. For example, if stress prompts you to reach for junk food, find alternative ways to manage stress such as meditation, exercise, or deep breathing exercises. By addressing the root cause of your habits, you can better control your behavior.
    • One of the most effective measures you can take is to change your environment. As hard as it can be, the moment you begin to feel these triggers rise up is when you need to remove yourself from the current state you are in. Exit the room you’re in, walk around indoors or outdoors, find a purpose for your walk (i.e. hit 1000 steps, say hello to 5 co-workers, fill up your water bottle, etc.)
  2. Set Clear and Achievable Goals: Setting clear and achievable goals is crucial for making lasting changes. Rather than aiming to overhaul your entire lifestyle overnight, start small and focus on one habit at a time. Break down your goals into specific, measurable, attainable, relevant, and time-bound (SMART) objectives. We discuss SMART goals in depth in this blog.
  3. Create a Support System: Changing habits can be challenging, but having a support system can make all the difference. Surround yourself with people who encourage and motivate you to reach your goals. Whether it’s friends, family, or a support group, having accountability partners can help keep you on track and provide valuable support during moments of temptation or self-doubt.
    • We like to also use ‘accountability’ hand-in-hand with support systems. Fit One Five has 3 levels of support to help you change and maintain healthy habits.
      1. Personal Trainer / Small Group Coach
        • Your #1 go-to person for exercise assistance, and personal accountability to show up to the gym, or show up to your workouts virtually.
      2. Nutrition Coach
        • Ashley or Emma is who you can lean on for all nutritional support. We only practice habit-based Nutrition Coaching, so you know you have the support of your NC on your side!
      3. Community
        • That’s our people. Inside and outside of the gym. Share your challenges AND your successes so we and other members can continue to champion you to your end goals – and beyond.
        • Join our social medias and public Facebook group!
  4. Practice Mindfulness and Self-Reflection: Mindfulness involves being fully present and aware of your thoughts, feelings, and actions without judgment. By practicing mindfulness, you can develop greater self-awareness and control over your habits. Take time each day to reflect on your behaviors, emotions, and triggers. Ask yourself why you engage in certain habits and how they make you feel. By bringing attention to your habits, you can begin to challenge and reframe negative patterns of behavior. Mindfulness techniques such as meditation, journaling, or mindfulness-based stress reduction can help cultivate greater awareness and promote healthier choices.
  5. Reward Yourself and Celebrate Progress: Changing habits takes time and effort, so be sure to acknowledge and celebrate your progress along the way. Set up a system of rewards to incentivize positive behavior and reinforce your new habits. Whether it’s treating yourself to a massage, buying a new book, or enjoying a guilt-free indulgence*, find ways to reward yourself for reaching milestones and staying committed to your goals. Remember to be kind to yourself and celebrate even the smallest victories. By recognizing your achievements, you’ll stay motivated and inspired to continue making positive changes.
    • *Refer to your coaches to help you comfortably take on an indulgence without allowing yourself to “fall off the wagon” and revert to old habits.

Transforming unhealthy habits into healthy ones requires intention, effort, and persistence. By identifying triggers, setting goals, building a support system, practicing mindfulness, and rewarding progress, you can break free from negative patterns of behavior and create a healthier, happier lifestyle. Remember that change takes time, so be patient with yourself and stay focused on your long-term goals. With dedication and the right approach, you can cultivate habits that nourish your mind, body, and spirit for years to come.


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