We all have goals we want to reach, things we want to achieve in life. What is the difference between those goals we crush and the ones that never seem to get done? Can we make little tweaks in our lifestyle that will enable us to hit those goals that are most important to us? The answer is “yes.” The impact of habits can make the difference in whether or not we get where we want to go.
However, the answer doesn’t lie in some huge undertaking, smashing all the goals we want to reach. It doesn’t lie in dropping everything we’re currently doing to work on those things instead. Rather, it lies in taking advantage of the impact of habits. The small things we do every single day add up, like a snowball effect. That is what makes the biggest impact in the long run: daily habits that are aligned with our long-term goals.
The Good and Bad Impact of Habits
Every habit we have produces an outcome. It can be good or bad, or even a mix of both. If you sit down and eat a bowl of ice cream every single night, you’ll see the results. Your fat and calcium levels will be higher, which will show up on the scale. While your clothes might feel snug, you may enjoy the process of eating the ice cream and even feel more relaxed in the moment. The key is to figure out which goals you want to move towards and focus on daily habits that help you get there.
Can I Just Set Big Goals and See Results?
The problem with a goal is just that: it’s a goal you reach. Then what happens next? That’s the biggest problem with only focusing on goals: weight goals on the scale, days to stay on a specific diet, studying for a big exam. After you pass that goal, there is no reason to continue the daily habits that got you there.
Wahoo! You reached the goal. Now, on to the next big thing. That’s why I believe that daily habits are even more important than setting big goals. You should use those bigger goals as a guide to determine which habits are best for you, but just doing things to reach a goal isn’t necessarily the best thing.
The Impact of Habits in My Own Health Journey
When I first started the Fit Mother Project over 3 years ago, I thought I was going on a short-term healthier diet with my husband. Less than a month in, I realized this was a lifestyle change, something I could do forever. It wasn’t just a number on a scale or looking good in a swimsuit for the summer. Rather, it was a sustainable way to eat healthier and live better. Since that time, I have come across several habits that make a difference in my own life. I’ll share some of my favorite daily habits with you below!
Drinking Enough Daily Water Affects Your Overall Health
Many people are walking around in a mildly dehydrated state. Dehydration leads to headaches and other negative symptoms. Our blood and other parts of our body are made up of around 75% water. When we aren’t drinking enough, we aren’t giving our body what it needs to thrive. Most of the medical world agrees that you should drink half of your body weight (in pounds) of water each day (in ounces), at a minimum. For example, someone who weighs 150 pounds should drink at least 75 ounces of water on a daily basis.
Which Habits Help You Drink More Water?
There are so many things you can do to help establish drinking water as a daily habit. You can fix a water bottle each night so it’s on your nightstand ready to go the next morning when you wake up. You can have plenty of water available during your workouts; for me, that’s the easiest time to knock out a bunch of water. For some people, drinking out of a straw can help them get more water in. As you find things that work for you, make them part of your daily routine.
You can add salt (I like adding a pinch of Himalayan salt) or minerals (such as Beam Minerals or Trace Mineral Drops). There are some cool ways to infuse your water with berries, mint, cucumbers, and citrus fruits. I also love making a 30 ounce hot tea to help me get in plenty of water. Teas like Sweet Temptations and Tiesta Tea are some of my favorites.
Fitness Goals Versus the Impact of Habits for Exercise
Most people would agree that regular exercise is important for good health. Once again, consider how a daily exercise habit can be different from a specific fitness goal. Having a goal, like training for a 5K or tournament or other competition can help you really focus on growth and consistency. When you reach a goal, it can be an amazing time to celebrate and reward yourself. However, it can also be an excuse to go back to the way things were. Wouldn’t it be better to also have daily fitness habits in place that keep you moving forward over the long-haul?
For me, this looks like fitting in 5 or 6 workouts each week. The way those workouts look can vary depending on my current fitness “goals.” Sometimes, I’m trying to build more muscle, train for that 5K, or lose body fat percentage. In each of these scenarios, those workouts may look a little different. However, the daily habit of having that workout time in place remains consistent. That’s how habits can help you even beyond short-time goals. Even after I reach this current goal, I know my daily habit of working out will still be moving me toward the next goal. The daily habit of moving my body will help me maintain a lifestyle of fitness in the long run.
The Impact of Habits on Eating
God gave us food to fuel our bodies. That is what rebuilds the muscles after a workout and what give us the energy to burn during our daily activities. However, in the modern world, eating has become very sensory-focused. What’s the sweetest, saltiest, or most addictive foods we can find? If you look at the snack foods of most teen-agers, these are the types of foods you’ll come across. They no longer look like food that came from a farm; they are called “food” but aren’t really food at all. For example, I bought some gum awhile back that didn’t have any ingredients listed other than the phrase “bioengineered food ingredients.”
The habit of eating highly-processed foods results in our bodies not getting the fuel they need to thrive. It’s easy to simplify and say that’s why there’s so much obesity and diabetes rampant in the world today, but really the majority of illness can be avoided or lessened when someone is committed to eating healthier foods. Our eating habits can affect our hormones, our energy level, our sugar level, headaches, feeling dizzy or stable, and so many other parts of our life. What we put in our mouths is a daily habit we all have, but how it impacts us is determined by the foods and drinks we choose on a regular basis.
How Can Extremes Affect Our Daily Habits
I believe that having solid daily habits in place is more important than totally crushing it for a short time. Now, if you’re training for the Olympics or have a very specific goal in place, maybe it’s worth it for you to focus on that goal. For most of us, having daily habits is more important because it’s something we can stick with over the long-haul. Who cares if you crush it in the gym for 6 months and then quit? But, what if you exercise at a pace you can maintain for 10 years, 15 years? That’s the kind of daily habits that will make a difference in the long-run and in your quality of life.
Even Attitudes Can Be Shaped By Daily Habits
It’s easy for us to limit ourselves to what we’ve done in the past. Thinking we can’t do something or cannot change can be the very thing that keeps us from trying new things and going places we haven’t been able to go before. This can simply be a habit in the way we view ourselves and the world around us. Having an attitude of seeing hard things as opportunities and challenges instead of excuses can be a new habit we need to form.
For example, I dropped a jar on my foot four days ago and it literally broke in half on my foot. There was blood everywhere and it’s still very bruised and limited in movement four days later. This could have easily been an excuse to not workout for the rest of the week. Instead, I didn’t miss a single workout. I did have to substitute a few movements to make it work for me.
When I tried to put on boots for church, I realized I couldn’t wear shoes yet except for flip-flops. Good thing it’s summertime! At church, I played the keyboard for worship just like always, except I used my heel for the pedal instead of my toes. Each thing made harder by my injured toe was a challenge not an excuse. Learning to look at things this way makes such a difference. I could easily be a week behind on workouts now, but instead I’m still making progress and still growing in the areas that are most important in my life.
The Impact of Habits on Mental and Spiritual Growth
There are things you can incorporate into your life to help you continue to grow and be at your best. Maybe you’re the kind of person who benefits from reading personal development books. Some of these books have helped me make positive changes in my life I would have otherwise completely missed out on. Maybe you need just a few minutes each day to pray and read the Bible or meditate away from the busyness of life. I’ve found that just taking a few minutes each day can completely change my outlook on my day and the people around me.
One daily habit I love is jotting down 3 things I’m grateful for that day. It only takes a minute and helps me focus on the positive things I love in my life. Sometimes it’s leadership roles that can involve work but that I actually love. At other times, it’s the friends and family that I treasure. Other days, I’m feeling grateful for the physical things in my life, like my home and swimming pool. Just taking time to reflect on those things can change my attitude moving forward.
The Impact of Habits on Finances
All of us would agree that daily habits can have a huge affect on how much money someone has in the bank. I think we’ve all heard how not getting a daily Starbucks coffee could add hundreds of dollars to our account. However, how many of us actually get a Starbucks every single day? I think it’s the other daily habits that silently eat away at our bank accounts.
What subscriptions are you part of and do you actively use every single one of them? If you aren’t using but a few online streaming services for movies and shows, are there other ones you’re still paying for that you no longer use at all? I’m not saying to cut out things you use and enjoy, but definitely watch out for ones that aren’t adding any benefit to your life at the moment.
Money Goals Versus Daily Habits
Just like with exercise, money goals can be important but short-sighted. You can have a goal of saving up for something or getting out of debt. However, will all your habits change overnight once you reach that goal? I believe it’s also important to have daily habits in place that are moving you towards becoming financially secure. What daily habits allow you to enjoy your life and do the things you love while still moving you towards saving and paying for things you need?
Life is All About Balance
Figuring out the daily habits that are best for you is all about balance! If it’s things you hate that don’t have obvious rewards, you won’t be able to do them forever. However, if it’s moving you towards where you want to go at a rate you can do consistently, it becomes a part of your lifestyle. The more it becomes a part of your daily life, the more impact it can have on your identity and the more it can impact those around you.
Yes, keep setting goals and figuring out where you want to go in life, the things you want to achieve. But, don’t forget that it’s the small steps each day that get you where you want to go. Achieving the greatest goal of all is amazing, but then what? Make sure you have those daily habits in place to create the life you love for years to come!
