Adequate sleep plays a vital role in avoiding cravings for unhealthy food and maintaining a healthy weight. A 2014 study conducted by the University of California found that sleep deprivation leads to reduced activity in strategic brain regions while increasing emotional amygdala activity, resulting in sugary and fatty food cravings.
When setting health goals, instead of vague targets, it’s essential to choose small, achievable actions. According to Dr. Susan Weinschenk, author of the book How to Get People to Do Stuff, specific actions such as walking for 20 minutes at least four times a week or having a smoothie every morning with kale or spinach significantly increases the chances of sticking to a healthy routine.
Implementing visual and auditory cues like leaving workout gear by the door or setting an alarm as a reminder to take a break or go for a walk can help with motivation. Setting achievable milestones and celebrating progress with rewards like buying new workout clothes or taking a relaxing day off work can sustain motivation.
Instead of only making resolutions on New Year’s Day, Cornell University suggests starting in October before the holiday season’s indulgences. Marking smaller achievements triggers the release of dopamine, the happiness hormone, making it easier to stay motivated and on track.
If motivation falters, bribe yourself with financial incentives like signing up for a commitment contract with the Stickk app. The app allows one to deposit money and appoint a referee to monitor progress, sending messages to friends when goals are achieved.
To sum up, staying committed to a healthy routine is possible by setting achievable milestones, leveraging cues, celebrating progress, and seeking financial incentives.
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