Robyn Spurr

Personal Health and Weight Loss Coaching For Women

Habits

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Reignite Your Drive: Strategies to Overcome Lack of Motivation

Unlocking motivation is like harnessing a superpower that propels us toward our dreams. Yet, there are times when motivation wanes, leaving us feeling uninspired. Common culprits like burnout, stress, boredom, feeling overwhelmed, and vague goals can dampen our drive. However, there are strategies to reignite that fire.

Burnout, that overwhelming exhaustion from prolonged stress, can drain our motivation across work, school, or personal life. Chronic stress, another motivation thief, can usher in anxiety, depression, and fatigue, making even simple tasks daunting. Boredom, especially from monotonous routines, can breed apathy. Feeling overwhelmed amplifies this, often stemming from a heavy workload or lack of support. And unclear goals can leave us adrift, lacking direction and purpose.

Recognizing the signs of waning motivation is crucial:

  • Struggling to start tasks
  • Procrastination
  • Diminished energy and enthusiasm
  • Losing interest in once-loved activities
  • Negative self-talk and doubt
  • Increased absenteeism or tardiness

Here’s how to reclaim your motivation:

  1. Set Small, Achievable Goals: Breaking larger tasks into manageable steps can restore a sense of control and accomplishment.
  2. Prioritize Self-Care: Regular exercise, nutritious eating, and quality sleep can boost energy, reduce stress, and improve mood.
  3. Seek Inspiration: Learn from others’ achievements, engage with motivational content, or seek guidance from those who’ve overcome similar challenges.
  4. Change Your Environment: Altering your workspace or taking breaks in a different setting can refresh your mind and break monotony.
  5. Seek Professional Support: If motivation struggles persist, consider consulting a mental health professional for personalized strategies and support.

By understanding the root causes and employing targeted strategies, you can reignite your motivation and stride confidently towards your goals.

💙 Robyn

Interested in a one-on-one health coaching relationship with me? It would be an honor to work with you if and when the time feels right.

To learn more about Personal Health Coaching click HERE. 

To schedule a Discovery Session click HERE

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Mastering Change: The Power of Tiny Habits

In the quest for self-improvement, achieving lasting change can often feel like an elusive goal. We set ambitious resolutions, only to find ourselves struggling to maintain momentum. However, what if the key to success lies not in dramatic overhauls, but in the cumulative power of tiny habits? This is precisely the premise explored in James Clear’s bestselling book, “Atomic Habits.” Let’s delve into how these atomic habits can revolutionize your life and propel you towards your goals.

Understanding Atomic Habits

At the core of “Atomic Habits” is the idea that small changes, when compounded over time, can lead to remarkable transformations. Clear introduces the concept of “atomic habits” – tiny, incremental actions that may seem insignificant individually but have a profound impact when practiced consistently. Whether it’s improving health, productivity, relationships, or personal development, the principles of atomic habits can be applied to various areas of life.

The Four Laws of Behavior Change

Clear outlines four fundamental laws that govern behavior change and form the foundation of atomic habits:

1. Cue: Identify the triggers that initiate your habits. Whether it’s a time of day, a specific location, an emotional state, or a preceding action, understanding your cues is crucial.

2. Craving: Develop a craving or desire for the habit by associating it with a positive outcome or feeling. This creates motivation and reinforces the habit loop.

3. Response: The actual habit or action you take in response to the cue. Make these actions small, manageable, and aligned with your desired goals.

4. Reward: Immediate gratification or satisfaction that reinforces the habit. Celebrate small victories and create a positive feedback loop to solidify the habit.

Applying Atomic Habits in Practice

Let’s explore how you can apply the principles of atomic habits in real-life scenarios:

1. Health and Fitness: Instead of aiming for drastic changes overnight, start with small habits like drinking more water, taking a short walk daily, or eating a serving of vegetables with each meal. These atomic habits, when consistently practiced, lead to improved health and well-being over time.

2. Productivity: Break tasks into smaller, manageable chunks and establish a routine by linking them to specific cues. For example, associate starting your workday with a morning ritual like making coffee or reviewing your task list. Over time, this becomes a natural part of your workflow.

3. Personal Development: Cultivate habits that align with your personal growth goals. Whether it’s reading a few pages of a book each day, practicing a new skill for a few minutes, or journaling your thoughts regularly, these small actions contribute significantly to your development.

4. Relationships: Strengthen relationships by incorporating small gestures of kindness or appreciation into your daily interactions. Send a thoughtful message, express gratitude, or dedicate quality time to connect with loved ones regularly.

The Power of Consistency

The true power of atomic habits lies in consistency. By showing up and practicing these small habits day after day, you create positive momentum and gradually reshape your behaviors. Over time, these atomic habits become ingrained in your lifestyle, leading to sustainable change and long-term success.

💙 Robyn

Interested in a one-on-one health coaching relationship with me? It would be an honor to work with you if and when the time feels right.

To learn more about Personal Health Coaching click HERE. 

To schedule a Discovery Session click HERE

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Beyond Calories: Understanding Your Eating Habits Through Journaling

Let’s chat about something we often overlook when embarking on a journey to transform our nutrition habits: understanding our current eating habits, patterns, and behaviors.

So, here’s the deal: one of the best ways to get in tune with what we eat is through journaling. Yup, that’s right—scribbling down everything we munch on. It might sound old-school, but trust me, it’s a game-changer!

Now, there are loads of ways to go about journaling. You could dive into easy-to-use apps like Ate (my go-to with clients), jot stuff down in your phone’s notes, or simply use pen and paper. The trick? Stay consistent. Research shows that individuals who maintain food journals are more likely to achieve their weight loss goals.

Think of journaling as your personal food detective mission. You’re not just logging meals; you’re uncovering patterns, decoding triggers, and getting to the root of why you eat what you eat.

But here’s the kicker: journaling isn’t just about data. It’s also about hitting pause before eating. We’re all guilty of rushing through meals, treating them like another task to check off. Journaling reminds us to slow down, savor each bite, and be mindful of our eating habits.

When trying to lose weight, your food diary becomes your ally. It helps pinpoint where you can tweak portion sizes or cut back on processed stuff. And hey, if maintenance is more your vibe, your journal becomes a trusty sidekick, keeping you steady during life’s ups and downs.

And here’s the best part: you don’t have to commit to journaling forever. Try shorter bursts, like a month, to dig into your food habits. Pick a style that suits you—tech-savvy apps or good ol’ pen and paper. And remember, this isn’t about judgment; it’s about growth.

Oh, and one last thing: going on this nutrition journey doesn’t have to be a solo gig. Research shows that having a buddy or hiring a coach can seriously amp up your success. So, don’t be shy about roping in a friend or seeking expert support along the way!

💙 Robyn

Interested in a one-on-one health coaching relationship with me? It would be an honor to work with you if and when the time feels right.

To learn more about Personal Health Coaching click HERE. 

To schedule a Discovery Session click HERE

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Hacking Instant Gratification: Strategies for Lasting Behavioral Change

Have you ever found wisdom in unexpected places? For this post, it came in the form of Willy Wonka and the Chocolate Factory – a favorite from my childhood. Together with my best friend Jaimee, we practically memorized every line and melody.

Do you remember Veruca Salt?

🎶 Pink macaroons and a million balloons and performing baboons and – give it to me. NOW! 🎶

Veruca Salt embodies our primal inclination for instant gratification – a trait deeply ingrained in human nature. This impulse, honed over our evolutionary history, once ensured our survival.

Instant gratification, as a survival mechanism, played a crucial role in human evolution by ensuring immediate fulfillment of essential needs for survival. In the ancestral environment, resources such as food, water, and shelter were often scarce and unpredictable. Therefore, humans developed instincts to prioritize immediate rewards to satisfy these basic needs and increase their chances of survival.

While modern society provides abundant resources and opportunities, our instinctual drive for instant gratification remains deeply ingrained, influencing various aspects of our behavior and decision-making.

Our brains aren’t wired to prioritize long-term health; survival and instant satisfaction reign supreme. As Dan Harris eloquently put it, “We are not naturally inclined to do things like exercise or eat healthy or get enough sleep… because it’s not the mind that was bequeathed to us by millennia of evolution.”

Does this mean we’re destined for defeat? Should we abandon our pursuit of better health? Absolutely not. While we can’t change our brain’s wiring, we can alter our approach to behavioral change.

The primary reason we struggle to adopt lasting change is our penchant for giving up too soon. We crave immediate results, unwilling to endure the journey of transformation. But let’s pause and ponder: What’s the rush?

Let’s say you’re 40 years old and it takes you three years to build several healthier habits into your life. Would you do it? If you live until 85, that’s 42 years of healthier living!

Here’s the winning formula for hacking our inclination towards instant gratification:

1. Focus on one habit at a time – simplicity is key.

2. Persist until it becomes second nature, regardless of the timeline.

3. Embrace the journey – find joy in progress and resilience in setbacks.

Just as we cheer on toddlers learning to walk, let’s extend the same compassion to ourselves on our health journey.

💙 Robyn

Interested in a one-on-one health coaching relationship with me? It would be an honor to work with you if and when the time feels right.

To learn more about Personal Health Coaching click HERE. 

To schedule a Discovery Session click HERE