I’ve had to confront this reality myself. The digestive system that once effortlessly handled a barrage of unhealthy foods now protests at the slightest deviation from a balanced diet. This shift has made me more discerning about what I consume and how I move. I've been working to reduce and replace two culprits: sugar and wheat.
However, the journey to healthier habits is rarely straightforward. We often encounter new information about health and wellness that inspires immediate action. The initial enthusiasm is intoxicating but tends to wane quickly, leading us back to our old, familiar patterns. Why does this happen? One reason is that we often try to overhaul our habits too drastically, biting off more than we can chew.
There's a Swahili proverb that encapsulates a more sustainable approach: “Kidogo kidogo hujaza kibaba,” which means “little by little fills the measure.” This wisdom suggests that gradual change is more effective and lasting. For anyone looking to eliminate unhealthy habits, the key might lie in tackling one change at a time or staggering these changes over a period.
Consider the example of eliminating sugar, wheat, and sweet fruits, reducing carbohydrates, and cutting down on milk intake. (True story for me, having been advised by a nutritionist to help me overcome some health challenges). Attempting to do all of this at once can overwhelm your system, leading to frustration and relapse. Instead, start with one change. Perhaps begin by reducing sugar intake for a month. Once that becomes manageable, move on to wheat, and so on. This approach not only gives your body time to adjust but also makes the changes feel less daunting and more achievable.
It could also be reducing the intake of each of these gradually until you’re able to easily replace or drop them altogether.
The Process of Gradual Change
So, how can one approach this gradual change? Here are a few steps;
1. Identify and Prioritize:
Begin by identifying which habits are most detrimental to your health, wealth, social life, or to your family. Prioritize them based on the impact they have. For instance, if sugar significantly affects your energy levels and weight, make it your first target. If phone addiction leads you to Instagram during crucial family time, prioritize that.
2. Set Realistic Goals:
Aim for small, manageable goals. Instead of eliminating sugar from day one, start by reducing your daily intake by half. Gradually, you can continue to decrease it until it's at a minimal or non-existent level. Instead of thinking you can stop your phone addiction at once, start by reducing screen time by switching off the internet during specific times of the day.
3. Monitor Progress:
Keep track of your progress. This can be through a journal, an app, or regular self-assessments. Monitoring helps you stay accountable and provides a sense of accomplishment as you see tangible progress. I recently bought a weekly planner that helps me list down habits I’d like to monitor for the week and I tick across each day – this gives me a sense of how much progress I’ve made each week.
4. Adjust and Adapt:
Be flexible. If a particular change is too challenging, adjust your approach. Perhaps reducing sugar intake needs to be more gradual than initially planned. The goal is progress, not perfection. When the challenge seems to be more of a punishment, relax it a little to a more manageable adjustment – but some discomfort is important.
5. Seek Support:
Don’t hesitate to seek support from friends, family, or professionals. Sometimes, a support system can provide the motivation and encouragement needed to sustain new habits. The best support, however, is someone with similar targets or an accountability partner who’s also pursuing an ideal.
The Power of Patience
Patience is crucial in this process. It’s easy to become disheartened when results aren’t immediate. Remember, the habits that are now ingrained took years to develop; reversing them will also take time. Celebrate small victories along the way, and recognize that each step, no matter how small, is a move towards better health.
Life is dynamic, and what works at one stage might need adjustment at another. Be willing to evolve your strategies to suit your current needs and circumstances.
