Robyn Spurr

Personal Health and Weight Loss Coaching For Women

Habits

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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.

đź’™ 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 Habits: The Art of Starting Small

Embarking on a journey to establish new habits can often be challenging, especially when faced with the overwhelming prospect of change. At times, the inertia of daily routines can seem insurmountable. But fear not – breaking down a habit into small, manageable steps can be the key to overcoming this initial hurdle.

In this blog post, I introduce the Habit Breakdown worksheet, a tool designed to guide you through the process of cultivating positive habits with ease.

Understanding the Habit Breakdown Worksheet:

The Habit Breakdown worksheet serves as a valuable companion on your quest to establish and sustain new habits. The fundamental approach is to dissect a habit into five simple steps, with each step progressively building upon the previous one. Here’s a breakdown of the main points:

1. Break the habit into five steps, starting with a very easy step:

Begin by identifying a habit you want to cultivate. Instead of overwhelming yourself with the entire habit, break it down into five manageable steps. Start with an incredibly easy first step, making the initial commitment more attainable.

2. Complete step 1 every day, making it a solid habit:

Consistency is key. Focus on mastering the first step until it becomes second nature. By turning it into a solid daily habit, you’re setting the foundation for larger changes down the line.

3. Once a step becomes a habit, build upon it by adding the next step:

Once the initial step feels like second nature, it’s time to level up. Gradually add the next step in the sequence, building upon the foundation you’ve already established.

Practical Example:

Let’s take the example of aiming to incorporate daily exercise into your routine. If the prospect of a full workout seems overwhelming, you can start with the first step – changing into exercise clothes every day. As this becomes a habit, you can progressively build upon it by adding small exercises until you reach your ultimate goal.

Why the Habit Breakdown Method?

Breaking down a habit into smaller steps makes the entire process more manageable both mentally and practically.

Embarking on a journey to establish new habits doesn’t have to be an overwhelming task. The Habit Breakdown worksheet empowers you to start small, build consistency, and gradually progress toward your desired habits. By embracing this method, you’re not only making change more achievable but also laying the foundation for a healthier and more fulfilling lifestyle.

đź’™ 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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Real Talk: Achieving Health Goals Without Sacrificing Your Favorites

From day one, I’ve committed to keeping it real in my business. Let’s face it, so much of the health-related content out there can feel idealistic and out of touch. Even as a Health Coach, I find myself rolling my eyes at the constant barrage of gym selfies and lean protein and veggies posts on Instagram. The truth is, not everyone is aiming for fitness competition levels of rippedness, and that’s perfectly okay.

One major hurdle to lasting behavior change is the misconception that it requires a complete overhaul of habits. The pressure to conform to a strict routine often leads people to throw in the towel before even starting. But here’s the reality: progress and sustainability don’t have to mean giving up your favorite foods or drinks forever.

Sure, if your goal is extreme body transformation, massive changes might be necessary, but that’s not the only path to a healthier life. If you’re like most people looking to shed a few pounds and improve overall well-being, I’ve got good news—it doesn’t have to suck.

Here’s an example:

A new(ish) client of mine showed up to our first call eating the majority of her dinners from restaurants. She fully expected me to tell her she needed to start meal prepping/cooking at home. There was an audible sigh of relief when I suggested simply ordering slightly healthier options. She put together a list of her favorite restaurants + what she normally orders + ideas for meals that were a little bit healthier, but still satisfying.

In just over two months, she has lost 14 pounds. And she is THRILLED because she is finally losing weight in a way that feels sustainable long-term.

Another common struggle involves managing stress through increased alcohol consumption, a trend many experienced during the pandemic. The idea of quitting cold turkey can be daunting, so why not take it one step at a time? Gradual reduction is key—cut back from drinking every night to six days a week or limit that bottle of wine to a few days with smaller portions.

The point is, behavior change is undoubtedly challenging, but it doesn’t have to be an all-or-nothing endeavor. We’ve convinced ourselves that drastic changes are the only solution, but the reality is, small, manageable steps can lead to significant and lasting improvements. It’s time to make the process more realistic and achievable for everyone.

đź’™ Robyn

Interested in a one-on-one 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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How to Sleep Better – When You’ve Tried Absolutely Everything

I’ve been there. Oh, have I been there.

  • It’s 2:47 am, and you’re wide awake
  • Your bedroom is cool + crisp
  • You’re wearing an eye mask – or using black out shades
  • You haven’t touched caffeine since 10 am
  • You’ve listened to sleep stories on your Calm app.
  • And if you count one more stupid lamb, you’re going to scream

You’ve done everything right. Why can’t you sleep?

As it turns out, good sleep hygiene isn’t always enough.

Meanwhile, sleep loss can become a nightmarish cycle. The more nights you spend tossing and turning, the more you might:

  • Associate your bed with anxiety and sleeplessness
  • Sleep in, withdraw from daytime activities, and/or obsess about sleeping
  • Develop a belief that you’re doomed to be a “bad sleeper”

The good news: There’s help.

If you’re having trouble sleeping, the following strategy has the potential to transform your sleep life in the same way it transformed mine.

Ready?

Train yourself to believe you can handle less-than-ideal sleep.

“I have to fall back asleep, or tomorrow is ruined.”

“I need a solid night’s sleep, or I’m going to blow my presentation.”

“I’m never going to be able to get through the day tomorrow.”

Sound familiar?

Frustratingly, it’s often your thoughts that turn one bad night into a pattern of bad nights.

When you worry, your body becomes alert and vigilant. This state of physiological arousal interferes with sleep, and—if it continues over time—you may even begin to define yourself as “a bad sleeper.”

Often, the best approach isn’t medication, supplements, or even some otherwise great sleep hygiene.

It’s addressing the underlying thoughts and emotions.

Build the skill: Reframe your thoughts.

Write down the thoughts or beliefs that come up when you don’t sleep well.

For example:

  • I’ll never sleep well again.
  • I can’t work out / think clearly / be in a good mood because I’m so tired.
  • My bad sleep is going to cause me to get some terrible illness, like cancer or heart disease.

Notice how worried thoughts tend to:

  • Use absolutes (like “always” or “never”)
  • Predict the future (even though you’re not a licensed fortune-teller)
  • See things as “all-or-nothing” (“If I don’t sleep well, I can’t do ANYTHING.”)

Now, reframe those beliefs using a nuanced perspective.

For example:

  • I might lose sleep occasionally, but other nights will probably be okay.
  • I’m not feeling my best, but I can do some exercise / work and maybe find a few moments of joy in my day.
  • Sleep is just one aspect of good health. If I don’t sleep well, I can still make sure I eat nutritious foods, drink enough water, and maybe get outside for a few deep breaths.

Compassion in particular can activate your calming nervous system. Imagine: all those people, just like you, staring at the ceiling. Send them some imaginary kindness for their suffering, and mentally reassure them that they’ll be okay too.

Knowing a bit about sleep physiology can also be comforting.

For example:

  • You probably drift into light sleep without realizing it. Ever caught someone snoozing during a movie, and when you called them on it, they swore they were awake?
  • Your brain will eventually make you sleep. Often, even if it doesn’t FEEL like you’ve slept, you probably have. And although some nights you may sleep less, over time, your body will generally fall into a pattern of sleeping at least 5-6 hours a night.

With a little trust in your body, and some intentional reframing of your thoughts, you can train yourself to go from feeling like crappy sleep is a disaster, to feeling like it’s about as devastating as forgetting something at the grocery store.  

đź’™ Robyn

Interested in a one-on-one 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.