Do you begin something new — like losing weight, exercising or meditating — maybe even have some success — and then STOP?
Do you catch yourself saying, “I have no willpower”?
Or my personal favorite, “I know what I need to do, but just can’t seem to do it.”?
All of these scenarios are about only ONE thing: Changing the ingrained behaviors that lead you astray.
It’s not about diet, it’s not about exercise, it’s not about meditation.
3 Strategies to Create New Habits That Stick
Forget about goals, and laser focus on Just One Thing. Let’s be honest, who doesn’t have the best intentions (“I’m going to workout 3 times a week.” “I’m going to meditate every Monday, Wednesday and Friday.” “I’m going to eating cleanly all week.”) only to “fail” when life gets busy. And life always gets busy. Focus on one thing that you can do every single day, no matter what. And only one thing. You might want to lose weight, start flossing your teeth, exercise, and meditate. But, choose one thing.
Here’s an example:
I will meditate every day for 1 minute. Yes, 1 minute! The consistency of doing it every day trumps everything else. You’re teaching your brain to expect it and need it. Can you do more? Absolutely. Will you do less? Nope. Do at least one minute every day for a week, and then go up to 3 minutes. You might then go up to 5 minutes. Eventually you will get to the number that works best for you. And, in your back pocket you have your bare minimum: No matter what I will meditate 1 minute a day.
Pair Your New Habit With Something You Already Do — How many times have you tried to squeeze in a new habit, only to realize at the end of the day you either forgot or couldn’t make the time. The truth is time is finite and the way we use time is habit! Want to start a meditation practice? Either pair with it something you already do, or do it at the same time every day (and set a reminder). For instance, I meditate every morning with my tea. I sit in the same comfy spot, with a cup of tea, every single morning. Habit.
Stop Focusing On Staying On Track and Start Focusing On How Quickly You Can Get Back on Track — Everyone falls off track. Everyone! The absolute key to success long term is learning how to get back on track quickly, leaving behind the feelings of shame and guilt that often snowball when we “stop doing” the habit we are trying to create. One day turns into two, two days turn into three and before you know it a month has gone by.
It doesn’t have to be that way! It is 100% possible to meet your goals. You need a plan that works for you. It doesn’t have to work for your sibling, your friend or your co-worker. It has to work for you, and only you.
And I can help.
In our work together, you will create new habits that stick. And, perhaps most importantly:
You will have the exact tools you need to get back on track in record time when an obstacle gets in your way.
Game-changer. No, this is a life-changer!
“In working with Melissa I stepped outside my comfort zone and became motivated to move forward and accomplish things that I normally would not have. I felt empowered, and learned strategies to stick to my diet plan and healthier lifestyle. — Christina, New York
Here’s How You Can Work With Me:
Private Coaching — Say good-bye to overwhelm and dread, let go of shame and guilt, and say hello to a new way, molded to fit you and you only. Your tools, your success. Ready to make a change? We meet online or in-person. Start Today
For in-person appointments contact 914-652-7800.
Finding Your Path: A Women’s Group for Creating Change — Are you in a life transition and ask yourself “what’s next for me?” Are you wondering what the heck happened to your “swagger?” This breakthrough 3-session program is designed for women who want to put the spring back in their step. Ready to walk into a room and feel like you own it? Learn More Here
“Melissa is a fun, caring, knowledgeable, and insightful health coach, and I thank her from the bottom of my heart for having this group. She has helped me to realize what is important to focus on and helped me with strategies to get me where I want to be. She has great insight and a true gift for helping you realize your hopes and dreams. I appreciate her knowledge and wisdom, and look forward to a continued relationship.” —Annie Acuti
Join me and start making lasting change today.
Meet Melissa: Melissa Rapoport is the Manager of Health Coaching and Lifestyle Programming at Blum Center for Health in Rye Brook, NY. She combines her graduate work in Developmental Psychology with her education in nutrition, health and coaching to create highly individualized programs that result in lifetime change. A contributing author to three international bestselling books, Melissa’s greatest joy is her relationship with her two daughters.