Make this day a little lighter, a little better.

It’s like a downward spiral. The waves are pushing you further and further beneath the surface. Further from where you want to be. Further from the air you need to breathe. And with each minute that passes, each day that goes by, you feel the consequences of your inability weighing you down even further.

Sounds like a selection from a novel, but actually it refers to feelings many of us go through while fighting ourselves in our quest to lose weight and live healthier. Why is it so hard to begin to take action? Why does the simplest beginning seem like such a monumental task? Why does changing anything feel so overwhelming?

No matter how much knowledge you have on nutrition and fitness, how many supporters you have by your side, the barriers to beginning a lifestyle change can feel impossible to overcome.  Why?

It all has to do with what is going on inside your head. The mind is a powerful tool. When channeled on the positive, it can help make your dreams a reality. When focused on the negative, it can block every entryway toward success. And yet, it is usually the last place we look to improve. In fact, most of the time it is completely overlooked. Why is that?

If you change your eating habits and switch to a nutritious, balanced diet, you are doing something actionable, something you can see. If you become more active, you are doing something actionable. Something you can see.

The mind on the other hand, is not as concrete a change. You can’t see it. It is an invisible entity that quietly speaks to you all the time. Think about it, when you are alone or when you are with others, it is not only the talk that comes out of the mouth that is speaking. Your mind is constantly conversing. It can be preparing what you want to say, or daydreaming about something you recall, or hashing out your thoughts on a particular subject. Your mind is never blank, never empty. Rather, it is always exercising itself. And yet, most of the time you don’t  even realize it; just as you don’t consciously think about breathing in and breathing out.

The reality is that your mind, as invisible as it may seem, is actually the strongest part of you. It guides you in all that you choose to do or not do. So how do you become tuned in to this voice inside your head and transform it into a force for good, a force for starting you on your journey toward improved health?

Your mind has worked a long time. It has formed habits, good and bad, that you have practiced for a very long-time. Habits that have become ingrained. Habits that you probably aren’t even aware of. To add to the confusion, no two people are alike. We all have our own individuality and style of doing things. So how do you become aware of yourself, your individual mind?

Everyone’s path will not be identical in process, direction or duration. But perhaps we can all begin with a few simple steps and go from there.

Step 1: Set Goals

Sit down and thoughtfully create three very specific goals you would like to achieve. A short-term goal that you would like to accomplish in a month. A mid-term goal that you would like to accomplish in four months, and a long-term goal that you want to reach in a year. These goals must be very specific, time-framed, and measurable. For instance, a short-term goal could be starting a regular exercise routine. That does not mean an hour a day, six days a week. It means 20 minutes a day, 3 times a week by the end of a month and then work up from there.

Step 2: FInd The Voice Inside Your Head

Find a quiet time, when you are alone, and think about the goals you have set. Then take the time to notice your minds reaction to those goals. For example, if you have set a fitness goal, does the voice inside continually say, “I’ll start tomorrow” or “I can’t bring myself to start”? If you set a food goal, say by the end of the month no more sugar drinks, is your internal reaction saying, “Yes, I can do this” or “I will never be able to do this”. By taking the time to notice these internal thoughts, you are creating an awareness of what is going on inside your mind. Without self-awareness, you will not truly understand what is blocking you from achieving your goals.

This is a step you should practice repeatedly. Self-awareness is not something you attain in one sitting. It requires practice.

Step 3: Celebrate

When you notice small, positive changes, appreciate them and the efforts you have made, no matter how big or small. Take time to do something nice for yourself, something non-food related. Get a manicure, play an extra round of golf, curl up for some quiet time with a good book. Whatever makes you feel special.

It’s like a downward spiral. The waves are pushing you further and further beneath the surface. Further from where you want to be. Further from the air you need to breathe. And with each minute that passes, each day that goes by, you feel the consequences of your inability weighing you down even further. 

Don’t waste another minute or another day. Take the first step. You are worth the effort. Make this day a little lighter, a little better.