True confession time: I really enjoy shopping at Whole Foods. The staff is friendly and helpful, the products are organic and high quality, and now that they are part of the Amazon family, the shopping experience is even better. Until recently, I had never seen a Whole Foods television commercial. The one that has been running the past few weeks is about Thanksgiving. It is hilarious, relatable, and it's only 15 seconds long. Take a look.
While it may seem absolutely absurd to have a back-up dinner, I love the idea this woman had of "phasing in" their contributions to the Thanksgiving Day dinner at their relative's house! I cannot imagine how they are going to pull it off without getting caught, but it I agree with her "little-by-little/phase-it-in" approach.
We make choices every single day which have an influence and impact on our lives. When we decide to make changes to improve our health, many of us begin all "gung-ho!" and go crashing into the deep end all at once. While this approach may work for some, I think that the more implementable and sustainable changes are the ones we phase-in, one step at a time...like the couple's back up Whole Foods Thanksgiving Dinner.
We know what we have to do as we age in order to maintain our strength and vitality and enjoy a healthier and happier life: make time to exercise, reduce our stress, get more sleep, and eat less sugar and more greens. Often, the biggest hurdle is just taking the first step to get started. It certainly isn't easy to change the lifelong habits that are ingrained in us...like reaching for a sugary doughnut instead of a banana or an apple, taking the elevator instead of the stairs, and driving everywhere instead of walking. However, gradually working towards and phasing in changes will improve our chances of success.
Here are some phase-in strategies that can help you to make positive and healthy change in your life, one step at a time:
1. Think about your dreams. Is there something you have always wanted to do? Perhaps you want to run a marathon, have always dreamed of climbing the Adirondack's 43 peaks or writing a book, or you would just like to be able to fit back into your favorite clothes. No one trains for a marathon or writes a book in one day. Use the phase-in approach to take step towards your dream at a time. Work on stretching every morning, then as the pages turn on your calendar, move onto walking for several miles and then work towards lacing up your running shoes and going for miles.
2. Start by setting one goal. Make it one that is the best for you. It may not be the one that your friends and family are working on, but keep in mind, your success rate will be much higher if you are working on something that you are compelled to do and that feels attainable.
3. Sign a contract. Make a written or verbal promise to yourself and share your goals with a person whom you would not want to let down: a co-worker, family member or a friend. Once you have verbalized and shared your commitment, you are more likely to stick with it and will find encouragement from your friends along the way.
4. Get specific. Explicitly state the change you have chosen and why it matters to you. For instance, I am making a commitment to my health by planning to take a mindful walk at least two days a week. I want to do this because I know it will provide me a much needed break from the time I spend working in my home office and it will help me to get a better night's sleep.
5. Plan for obstacles. Maybe you would love to try meditating, but you cannot imagine having the time to do it. Perhaps you want to eat healthier but since your kitchen cabinets and refrigerator aren't well-stocked with healthy foods, your plans get derailed. In advance, think about ways to overcome those roadblocks. You pantry is completely bare of healthy choices? Come up with five to ten healthy foods you will enjoy eating and add them to your grocery list.
6. Phase it in. Taking a 10-minute walk as part of a larger plan to exercise, or deciding to drink more water and less soda, certainly seem like easy enough choices. Breaking them down further to even smaller steps can really help you to succeed.
7. Reward yourself. Is there a reward you might enjoy for a job well done? If you end up doing the planned activities on your phase-in list for one week, treat yourself to a relaxing bath, a luxurious new lotion or the book you've been wanting to read. Try not to reward yourself with food since this approach can be counterproductive to your health goals.
Do you feel as if you need help phasing in your goals? Here are a few examples of how you can break a goal into smaller steps to effectuate the Phase-In:
If your goal is like mine to WALK MORE:
Find or buy a comfortable pair of walking shoes;
Choose the days and times you are going to walk and then write them on your calendar;
Plan out your route in advance;
Think about possible obstacles and solutions. In case of bad weather, what is your back-up plan? Will you walk on the treadmill or go up and down the stairs during your lunch break at work? and
Plan ahead by putting your sneakers by the front door or in your work bag the night before.
If your goal is to drink MORE WATER and LESS SODA:
Get a refillable water bottle;
Plan ahead by filling it up and putting it in the fridge the night before;
Set yourself a reminder on your phone or with a post it note to take the water bottle with you when you leave your home;
Plan water breaks during your work day, at least one in the morning and one in the afternoon to refill your water bottle; and
When you get home from work, refill your bottle for the next day.
By using the phase-in approach, you will be setting yourself up for tremendous success, one sustainable step at a time.
I hope that wherever you are spending Thanksgiving, that you don't feel like the couple in the Whole Foods commercial with the need to phase in a back-up dinner. Instead, just take a page out of their playbook and phase in a healthier and happier life for yourself.