Habits v’s Intentions

Habits beat intentions when it comes to cultivating a healthier lifestyle.

As a strength coach, I’ve seen time and time again that habits truly do beat intentions when it comes to changing to a healthier lifestyle. Here’s why:

1. Consistency

Habits are ingrained behaviours that we perform almost automatically, often without us even thinking about them. This consistency is key to long-term success in health and fitness. Intentions however can change or fluctuate based on our mood, our motivation, or even external factors.

2. Behavioural Change

Intentions are often linked to our desires or goals, but they don’t always come to life because we don’t act on them. Habits, on the other hand, are the actions themselves. By focusing on building healthy habits, individuals can effectively change their behaviours over time, to become lifestyle changes.

3. Less Reliance on Willpower

Intentions often rely heavily on willpower, which can be depleted over time, especially if you’re going through temptation or stress. Once you’ve established a habit, it takes less effort and willpower to maintain because they become automatic responses to certain cues or triggers in our environment.

4. Long-Term Results

While intentions may lead to short-term changes, habits are what sustain long-term results. By consistently practicing healthy habits, individuals are more likely to see lasting improvements in their health, fitness, and overall well-being.

5. Environmental Cues

Habits are closely tied to environmental cues or triggers. By intentionally shaping our environment to support healthier habits (e.g., preparing healthy meals ahead of time, scheduling regular exercise and strength training times), we can make it easier to stick to our health and fitness goals without relying solely on sheer willpower.

While intentions provide the initial motivation and direction, it’s the consistent practice of healthy habits that ultimately leads to success in maintaining a healthier lifestyle. 

As a strength coach, I emphasize the importance of helping individuals identify, establish, and maintain these habits to support their long-term health and fitness goals.

Why are habits so powerful in shaping a healthier lifestyle?

Let’s delve deeper into why habits are so powerful in shaping a healthier lifestyle:

1. Neuroplasticity and Habit Formation

Our brains are incredibly adaptable, and they have the ability to rewire themselves through a process called neuroplasticity. When we repeatedly perform a behaviour, neural pathways associated with that behaviour strengthen, making it easier and more automatic over time. This is why consistent practice is crucial in forming new habits. As a strength coach, I often emphasize the importance of regular, structureed training sessions to help clients establish exercise habits.

2. The Habit Loop

Habits are formed through a feedback loop consisting of a cue, routine, and reward. Understanding this loop can help individuals intentionally design and reinforce healthy habits.  For example, the cue might be feeling stressed after work, the routine could be going for a run, and the reward might be the release of endorphins and the sense of accomplishment. By identifying and manipulating these components, individuals can effectively establish and maintain healthier habits.

3. Building Momentum

One healthy habit often leads to another. For instance, someone who starts exercising regularly may naturally begin to pay more attention to their nutrition and sleep habits to support their fitness goals. As a strength coach, I encourage clients to focus on one habit at a time, gradually building momentum and creating a ripple effect of positive changes throughout their lifestyle. 

4. Embracing Imperfection

Habits are not about perfection but rather about progress. it’s normal to encounter setbacks or slip-ups along the way. What’s important is to learn from these experiences and continue moving forward. By adopting a growth mindset and viewing setbacks as opportunities for learning and growth, individuals can maintain the resilience needed to sustain their healthier habits over the long term.

5. Social Support and Accountability

Surrounding oneself with supportive peers or enlisting the help of a coach can significantly increase the likelihood of sticking to healthy habits. Whether it’s joining a workout group, participating in a challenge with friends, or regularly checking in with a coach, having accountability and support can provide the extra motivation needed to stay on track when motivation wanes.

6.  Celebrating Small Wins

Acknowledging and celebrating progress, no matter how small, can reinforce the positive behaviours associated with healthy habits. As a strength coach, I encourage clients to celebrate milestones along their journey whether it’s lifting a heavier weight, completing a training program, or consistently hitting their nutrition targets. these celebrations not only boost morale but also reinforce the belief that change is possible and worth the effort.

By understanding the science behind habit formation and implementing strategies to cultivate healthier habits, individuals can empower themselves to lead more fulfilling and sustainable lifestyles. As a strength coach, my goal is to support clients in this process by providing guidance, encouragement, and personalised strategies tailored to their unique needs and goals.

Having a coach can be incredibly beneficial for transforming intentions into habits and sustaining long-term behaviour change in several ways:

1. Accountability

A coach provides external accountability, which can help individuals stay committed to their goals, especially during challenging times. Knowing that someone is monitoring their progress and offering support can motivate individuals to stick to their intentions and take consistent action towards building healthier habits.

2. Expert Guidance

Coaches bring expertise and knowledge to the table, helping individuals set realistic goals, develop personalised action plans, and navigate obstacles along the way. Whether it’s designing effective training programs, providing nutritional guidance, or offering strategies for managing stress, a coach can offer valuable insights and guidance tailored to the individual’s needs and preferences.

3. Feedback and Adjustment

Coaches offer feedback based on objective observations and assessments, helping individuals identify areas for improvement and adjust their approach as needed. This feedback loop is crucial for optimising progress and overcoming plateaus, ensuring that individuals stay on track towards their goals and continue to make meaningful strides in their journey towards healthier habits.

4. Motivation and Support

Coaches provide motivation and support, serving as cheerleaders and sounding boards for their clients. Whether it’s celebrating victories, offering encouragement during setbacks, or simply providing a listening ear, coaches play a pivotal role in bolstering their clients’ confidence, resilience, and sense of self-efficacy throughout the habit change process.

5. Customised Strategies

Coaches would collaboratively with their clients to develop customised strategies that align with their unique preferences, lifestyles, and circumstances. By tailoring their approach to the individual’s needs, coaches can help clients overcome barriers, optimise their environment for success, and find sustainable solutions that work for them in the long term. 

6. Emotional Support and Empowerment

Habit change can be emotionally challenging, as individuals may encounter self-doubt, fear of failure, or resistance to change. Coaches provide emotional support and empowerment, helping individuals cultivate a positive mindset, build resilience, and develop the confidence and belief in their ability to succeed.

In summary, having a coach can significantly enhance the process of transforming intentions into habits by providing accountability, expert guidance, feedback, motivation, customised strategies, and emotional support. By leveraging the support of a coach, individuals can increase their likelihood of success and sustain long-term behaviour in pursuit of a healthier and more fulfilling lifestyle.