The seasons of habits
As I anticipate Summer coming to an end and look forward to Fall, I’ve been reflecting on how my activities seem to shift with the seasons. I still go to work and keep up with my normal routine, but I notice changes in the air, the traffic, and the energy in the world around me.
Summer vacations are over, the start of a new school year is upon us, and my diet and exercise habits begin to embrace the shift in season as well. Bring on the pumpkin spice whatever… the apple crisp with vanilla ice cream, and let’s not forget about all the snacks while watching football games! As a chill returns to the air, I feel like I have more freedom with my exercise time and routine; I am no longer thinking about getting my exercise in before it gets “too hot”. Although as the days get shorter, my nighttime walks may not happen.
Seasonality can be applicable to many things, not just the weather. We also feel the pull of the season of life we are in. Whether we have a young family, are busy building our career and exploring new opportunities, experiencing an empty nest, or transitioning to retirement, we have to consider the impact this time in our life has on our habits.
I remember those days when my kids were much younger – school shopping, transitioning their bedtimes from summer mode to school mode, and keeping a tighter schedule with all the homework and extracurricular activities. Now I’m in a season of life without those demands on my time, however, I’m sensitive to all those families that find themselves in that busy (and fun) season.
Our expectations of activities, and our habits, seem to shift with the life season we are in. So whatever season you are in now, I encourage you to ask yourself, “how are my daily rituals and habits serving me?” It’s important to acknowledge and be aware of adapting our rituals and habits to match the season of our life (and the calendar).
Here are a couple of tips to help establish and maintain the habits that are serving you well in this season of your life:
Be open to modifying your habits – rather than just giving up on them. Beware of “all or nothing thinking” that can derail you. Have flexibility and be creative with how you follow through with your goals.
Real Life Example: if you’ve been dealing with a medical issue, modify your exercise habit to support what you can do and to keep yourself moving.
Have small attainable goals that serve as micro-steps towards progress. Ask yourself “what can I stick to even on my worst days?” Feel good about the micro-steps that you achieve. Focus on incremental change that is sustainable over time.
Real Life Example: If you do shift work and your schedule changes, consider what you can do on those days where you may be flipping from days to nights, and how you can still schedule your exercise/workout when on an alternate schedule.
Adopt the 2 out of 3 rule. This works if you feel you’ve slipped up or have had a misstep. Say you have set a goal to work out every day this week, but then you miss a day. Applying the 2 out of 3 rule, your goal would be to work out the next two days. This rule replaces the every-single day mentality with the simple idea that success is about doing it more days than you don’t; we know that life gets in the way of our intentions. You are aiming for sustainable, consistent follow through most of the time.
Real Life Example: Say your goal is to eat fruit and/or vegetables at every meal this next week. You end up splurging on pizza and beer and feel terrible. Applying the two out of three rule, you would just focus on the next two meals as your opportunity to get back on track with the fruits and veggies.
Re-evaluate your goals/rituals/habits/expectations to fit the season of your life and the weather. Remember our habits are a means to an end. Our eating and exercise habits shift with social and family patterns, so adjust accordingly, knowing that your goal of wellness/health is still an important part of your identity.
Real Life Example: Perhaps you’ll need to walk in the neighborhood of your child’s sports practice rather than attend your gym class.
Ultimately, it’s important that you choose rituals and habits that serve you for the season of life you’re in right now. Avoid comparing yourself to someone else who’s in a different season of life. You have to be the judge of that and remember that your habits reflect who you want to become.
Journal Prompts:
❖ What do I enjoy about the season of life I am in now?
❖ How are my daily rituals and habits serving me?
❖ What activity/exercise can I stick to, on even my worst days?
❖ What weather season do I like and why?
❖ How is my mindset shifting with this season? Do I need an adjustment with expectations and goals?
Once Upon a Habit
Judy Rooney, LCSW
Certified Mindset and Habit Coach