Habit change takes time. Most research suggest that it takes at least 21 days to form a new habit, but I like to use the 21/90 rule when working with clients. The first 21 days is about introducing and practicing the new habit, establishing it, and then we continue to do it for another ninety days, enabling the habit to become a permanent lifestyle change we don’t even have to think about any more. That’s what good health is about: not quick fixes – lasting change. The other thing I believe when it comes to habit change is that if you really want to form better habits, you have to start with really, really small changes. With food, for example, I often have my clients start by counting chemicals, not calories, avoiding foods that include complicated chemical names, or other ingredients they would prefer to avoid. Each week, we slowly build on this foundation. In this way, change becomes manageable and even fun. When we try to change everything at once, it is easier to become overwhelmed and give up. Finally, having support is crucial to meeting your goals. While this could be a partner or friend, there are advantages to working with a coach. As a certified coach, I am trained to understand the behaviours that promote habit change. Even just a few sessions can help you examine and set attainable goals or address the obstacles that may be getting in your way. Making the changes that you want takes time and commitment, but you can do it. Remember that no one is perfect. You will have occasional lapses. Be kind to yourself. When you eat a cookie or miss a workout, don’t give up. Minor missteps on the road to your goals are normal and okay. Commit to recovering and getting back on track. If you are ready to change. Get in touch!