Hey everybody and welcome to your custom deep dive.
Today we're gonna be diving into,
well, building a healthier lifestyle.
And not even just the diets, the workouts,
but like how to actually make those choices stick,
long term.
Yeah, that's really, it is fascinating.
We can get so caught up in all the like specifics about it
and we kind of forget that the like,
the real kind of secret ingredient to all of it
is the motivation.
It's like having all the tools in the garage,
but no desire to actually build anything.
Exactly.
Luckily the sources you shared are all about understanding
and like really boosting that drive.
Yeah, and they make a really, I think,
crucial distinction between intrinsic
and extrinsic motivation.
So think of it this way.
Are you making changes because they like,
genuinely feel good, that's intrinsic?
Yeah.
Or are you driven by maybe like, some external rewards?
Like, you know, wanting to fit into a certain size
or something, or trying to impress somebody else
that would be more extrinsic.
Okay, I get the difference,
but why does it even matter in the long run?
Well, you know, thinking about it like this,
extrinsic motivation is kind of like sprinting
to a finish line, you know what I mean?
It can be really powerful, but it's, you know,
it's a short term thing, it fades pretty fast.
And intrinsic motivation is more like,
if you were going on like, a scenic hike, you know,
and you could just do it all day.
It's really about enjoying the journey itself.
That makes so much sense,
like building a lifestyle you actually love,
not just like chasing some finish line.
Exactly.
And you're more likely to stick with something
that brings you like, genuine joy, right?
Precisely.
And you know, the sources are really packed
with a lot of different ways that you can like,
tap into that intrinsic motivation.
And one thing they really emphasize is starting small.
So instead of saying,
okay, I'm gonna change my entire life overnight,
you know, maybe focus on making like,
these tiny little tweaks that you can actually keep up with.
Which is perfect,
because it sounds like you already are pretty knowledgeable
in this area about health and fitness.
So it's not like you need this huge overhaul.
It's like, we're talking about the small tweaks
to amplify what you're already doing.
So like, what kind of small changes are we talking?
I'm very intrigued.
So imagine this, you decide, okay,
instead of having that afternoon soda,
I'm gonna have a glass of water.
Okay.
Or, you know what, I'm gonna wait for the lift.
I'm just gonna take the stairs today.
Okay.
Or, you know what, I'm gonna try to incorporate like,
five minutes of mindful grieving into my day.
Yeah.
And it might seem like small potatoes, but.
But it's like that compound,
you know how my financial advisor's
always talking about compound interest?
Yes.
It's like the health equivalent.
It is.
That's a great analogy.
And there's actually like, hard science behind this,
you know, there've been studies that have shown
that people who focus on these really small,
incremental changes,
are actually more likely to stick with them long-term
than those who try to do,
like these radical transformations.
So it's less about willpower
and more about working with our natural tendencies.
Yes, exactly.
That already that's way less intimidating.
Yeah.
Because our brains, I mean, think about it,
they thrive on like, routines, achievable goals.
And so, when we're setting ourselves up
for these smaller wins,
it's like we build this momentum
and it gives us more confidence,
and then that fuels us to wanna keep going.
Okay, I'm totally on board
with this whole small changes approach.
But how do we actually like, put it into practice?
So this is where that personalized action plan comes in.
And one of the sources actually lays out
a really like, brilliant step-by-step guide for this.
And it's all about customization.
It starts with like, really defining
what your unique health goals actually are.
I like how it emphasizes like,
this isn't a one size fits all.
No, this is about you
and discovering what truly matters to you.
What are you hoping to achieve?
And being like, specific, right.
Instead of, I wanna be more active,
it's like, I am going to incorporate
a 20 minute walk into my day.
Yes, that's the beauty of setting those smart goals.
So we want them to be specific, measurable, achievable,
relevant and time-bound.
Yeah.
It takes all the guesswork out of it.
Okay, love it.
So we've got the smart goals,
we're breaking them down, what's next?
Okay, so one of the things that I found so interesting
in a lot of these sources
was this emphasis on celebration.
So we're actually talking about rewarding yourself
for these milestones, whether they're big or small.
It's not just about being disciplined
and having a lot of grit.
It's gotta be like, enjoyable too.
You wanna enjoy the journey.
Well, hold on, this feels almost revolutionary to me
because we're so used to associating healthy living
with restrictions and deprivation
and this is like, no, we're celebrating.
I like where this is going.
Yes, exactly.
It's about really like shifting our mindset
from punishment to pleasure.
And there's actually a scientific basis for this too.
When we celebrate those wins,
it actually triggers the release of dopamine,
which is your brain's reward chemical.
Oh, okay.
So it actually makes you feel good.
So we basically need to become
our own personal cheerleaders.
I'm here for that.
But on a serious note, it does make sense
that if our brain is associating these healthy habits
with feeling good, it's like, duh,
we're gonna wanna do it more.
Were there any fun reward examples
from the sources that stuck out to you?
Oh yeah, there were a few.
One of them was, maybe you treat yourself
to a new workout outfit or something,
or a book that you've been wanting to get.
Another one suggested a digital detox day.
So you just silence all your notifications,
dive into a good novel.
Oh my God.
My personal favorite though was a self-care day,
just dedicated to relaxation and rejuvenation,
whatever that looks like for you.
That's so true.
I actually, I recently started keeping a success journal
and it's been so cool to look back
and see how far I've come
and just acknowledge those wins
no matter how small they seem in the moment.
I love that.
It's so great.
And those little wins really do pave the way
for the bigger victories.
But of course, we can't talk about
building these healthy habits without addressing
Elephant in the room.
Bumps in the road.
Because motivation isn't always gonna be a constant.
You know what I mean?
Oh, tell me about it.
Like happens.
It's like we get busy, we get stressed,
sometimes we're just tired.
So how did the source suggest we navigate
those little dips in motivation
and asking for a friend?
Well, your friend is in good company
because it happens to all of us.
One of the sources actually called it
like a natural part of any journey, not just health.
The real key though that they emphasized
is how we respond to them.
And it all comes down to self-compassion.
Yeah, okay.
So less I totally blew it and more,
okay, this happened, what can I learn?
Exactly.
How can I get back on track?
Yes.
Because it's really about viewing these setbacks
not as failures, but like these valuable data points
in your journey.
And they might even be a sign that like
maybe you need to kind of reassess your goals.
Maybe they were a little too ambitious to begin with.
Well, one source even suggested
like creating a contingency plan.
What I thought was pretty smart.
Oh, I love it.
Like you know those common obstacles are gonna be there.
Like a crazy work week is coming up
or you've got travel or family stuff.
So like knowing that that's coming up
and you have a plan to deal with it.
It's like packing snacks when you know
you're gonna be on the go.
You're setting yourself up for success.
That is such a good analogy.
Cause it's true, if you wait until the last minute,
you're like, wow, I guess I'm just gonna eat,
you know, candy bars from the vending machine.
Exactly.
I also noticed there was a lot of emphasis
on mindfulness in those moments.
Yes.
Can you speak to that a little bit more?
Yeah, because mindfulness could be like a total game changer,
especially when it comes to, you know,
maintaining motivation.
Yeah.
And it's really just about grounding yourself
in the present moment.
You know, acknowledging those difficult feelings
without judgment and then kind of choosing
how you wanna respond.
So instead of like that negative self-talk spiral
after like quote unquote a bad day,
it's like, okay, pause, take a breath.
Yes.
What can I do to like support myself right now
that would feel really good?
Exactly.
And sometimes that might look like taking a break,
you know, maybe you adjust your expectations a little bit.
Yeah.
Or even just reminding yourself that progress,
yeah, it's not always linear.
Right.
It's journey.
There are peaks and valleys and that's okay.
Yeah.
What really matters is that we keep showing up
for ourselves.
Yes, love it.
Even when it's tough.
This is all resonating so much.
And it's really, it's like we're building a muscle,
that self-compassion muscle.
Yes.
The more we practice it, the stronger it gets.
Yes.
One thing that's been coming up for me a lot
is this idea of sustainability.
Yes.
It's not about reaching like this destination.
It's like creating a lifestyle.
Exactly.
And it's it long-term.
Yes.
And the sources have a lot of really good tips
on like how to actually do that.
And one that I really liked was to like find activities
that you actually enjoy.
Oh yeah.
Because if you hate running,
you're probably not gonna keep running, you know.
But if you love to dance, you know,
then incorporate that into your routine.
I love that.
Honoring what actually feels good for your body,
your personality.
Yes.
It's about creating a lifestyle
that supports your wellbeing.
Not one that you feel like you have to force yourself to do.
So much of this boils down to self-awareness.
Yeah.
Tuning in, what do I need, what feels good.
But self-awareness on its own isn't always enough.
What are some other strategies they highlight
as far as building that sustainability?
Well, another really practical tip
is to like set realistic goals,
which I know we talked about earlier.
But it really is about understanding your own capacity.
You know what I mean?
Like what can you realistically do given your lifestyle?
Yeah.
And working with your life, not against it.
And that might look like, you know, starting small,
and then as you like build that confidence and momentum,
maybe you gradually increase like the intensity,
the duration, whatever it is.
I think so many of us, myself included,
we're guilty of that.
Especially at the start of a new year or a new season.
Oh yeah.
It's like we want to transform overnight.
Yeah.
And when we don't, cause that's not how it works.
Right.
We feel discouraged.
That's so true.
What are your thoughts on that?
I think that's such a crucial point because you're right.
Like lasting change, it takes time.
Yeah.
And there will be setbacks along the way.
Yeah.
But I think it's also about being flexible and adaptable.
Okay.
Because things are going to change and shift.
And it's like life.
Yeah.
And instead of like seeing that as,
oh, I have to go back to the drawing board.
It's like, okay, how can I, you know,
use this as an opportunity to kind of learn and grow?
It's like that growth mindset we were talking about earlier.
Exactly.
So it's like, those hiccups are going to happen.
They're inevitable.
But it's not a failure.
It's just an opportunity to be like, okay, course correct.
Yes. Love it.
Keep it moving.
Exactly.
And speaking of growth,
our sources also touched on the importance of like
lifelong learning when it comes to this stuff.
Lifelong learning, huh?
So it's not just checking the boxes and being done.
It's like staying curious.
Yeah.
Like our approaches to health can like evolve as we do.
Exactly.
I like that.
And actually one of the sources pointed out that,
you know, health research, it changes all the time.
So we have to be open to like new findings and stuff too.
Yeah.
And they even suggested like exploring different avenues
of learning.
So it can be books, it could be podcasts,
maybe online courses, you know?
Yeah.
Just to kind of keep deepening your own understanding
of this stuff.
It's like we become like our own health advocates.
We're really taking charge and like being proactive.
You know, I was listening to this podcast the other day.
Yeah.
It was all about the brain connection.
Oh wow.
And I was like, what?
Yeah.
It totally blew my mind.
And it just made me realize like there's so much more
to this whole world of like health and wellness
than just, you know, diet and exercise.
Absolutely.
And it's so inspiring to see you like embracing
that curiosity, which I love.
And you know, one of the things that I thought was so neat,
kind of a theme that emerged from a lot of these sources
was this idea of like a ripple effect
when it comes to motivation.
Ah.
So it's like, as we're in our own journeys,
Yeah.
it can actually inspire and support the people around us.
I love that, like this chain reaction of like good stuff.
Exactly.
We start with ourselves and it expands outward,
like our families, our friends,
Exactly.
maybe even like our communities, you know?
Absolutely.
And it doesn't have to be like this big grand thing either.
Like, you know, maybe you share your story with somebody.
Right.
Or you're just leading by example
or even just offering a listening ear, you know,
to somebody who's like also trying to, you know,
make some changes.
Some of them even talked about like joining wellness groups
or, you know, online communities
to have that kind of support and accountability.
It's like that saying,
if you want to go fast, go alone.
If you want to go far, go together.
Yes, I love that.
And speaking of going far,
we've covered so much ground in this deep dive.
We really have.
It's kind of amazing.
It's been quite a journey, hasn't it?
I see.
I mean, we've talked about everything from like,
the different nuances of motivation
to like actually like building those sustainable habits,
learning how to like roll with the punches,
you know, when those setbacks inevitably pop up
and just use them as opportunities to grow.
So as we kind of wrap up here,
what's like the key takeaway
that you're hoping our listener is walking away with today?
You know, I think it really boils down to this.
Creating a healthier life.
It's not about striving for this like finish line, you know.
It's really about embracing the journey,
figuring out what lights you up, what motivates you,
and celebrating every step along the way.
Beautifully said.
And remember, you don't have to do it alone.
Lean on that support system,
celebrate those wins no matter how small they are.
And like never underestimate the power
of those small but consistent changes.
Yes, love it.
Amazing.
Well, this has been so insightful.
Thank you for taking a deep dive with me.
Oh, thank you for having me.
This was so fun.
And to all of our listeners out there,
we'll catch you next time on the deep dive.