Setting a successful environment

The first Monday in January is day 1 for a new diet and exercise program. If you read my last email, you’ll know I believe in small but challenging changes rather than a full overhaul that’s not manageable. However, a reminder - there has to be some pain, don’t make it too easy!

So, what challenges are you setting for yourself, and have you a plan in place to help you achieve it?

Here are a few tips to help you succeed.

1. Create a space between the thought and the action.

The most obvious example is to clear out all junk food from your house. If you get the urge to have some chocolate, chips, candies, etc. set it up that you have to go out to buy them. This creates enough space for you to think it’s not worth the effort and change your mind.

2. Share your challenge with someone who cares for you.

The right person will hold you accountable, be empathic and honest with you. This is a powerful step that many are afraid to make. It makes the challenge very real.

3. Pair up exercise to something you already do.

We all have our habits and routines and making exercise part of them can be an easy way to get some more movement in your life.

If you enjoy getting up, grabbing a coffee, and reading the newspapers – maybe change it to going for a walk and listening to a podcast.

If you already go for walks – add in an extra 5 minutes of push-ups or squats at the end.

Do 20 squats or push-ups while waiting on the kettle to boil or food to cook in the oven.


Whatever challenge, goal, or target, give yourself the best chance of success by setting up your environment in a way that supports a successful outcome. I’ve had numerous clients use these few tips to achieve great results. Try them and come up with some that will work for you. Don’t rely on motivation and willpower, they’re only temporary!