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Creating new habits and breaking old ones

Posted by Joanne Neville
Joanne Neville
Energetic lifestyle coach specialising in weight related issues, loving the outd
User is currently offline
on Wednesday, 04 June 2014
in Wellbeing

I’ve decided that my habit of pressing the snooze button has to go and I’m replacing it with a habit of getting up at 5am to join the club of apparently happy, healthy and highly successful people who rise at this unearthly hour.


As a coach I know creating new habits and sustaining the change can be a big problem for any client wanting to live a healthy life.  So how am I getting on with my own challenge 3 weeks in?

Problems and excuses to give up, are just as load and clear from me as they are from clients when things aren’t perfect or something is challenging. 

1.      Monday mornings are too difficult, I can’t get up at 5am on Monday’s

2.      I’m going to bed earlier to be up at 5am so there isn’t much time for healthy eating when I finish work at 9pm.

3.      How do I do this at weekends?  I’m failing if I’m not doing it every day.

So how do I work with these issues and stay on track?

A.     Firstly, reflect on the things that have improved through the change, so that you can balance your feelings about the whole subject.  I’m finding some real benefits to getting up at 5am, so I want to consider these too.

B.     Changing one thing will often have a knock on effect on another. Be prepared to adjust more than just one thing.  So I’m going to bed earlier but have more time in a morning, so perhaps I could try changing my diet and healthy eating to ‘breakfast like a king, lunch like a prince and dine like a pauper’ with more calories and my bigger meals being earlier in the day.

C.     Be realistic about what to expect – life is rarely the same from one day to another and our own performance daily will no doubt vary.  Listen to your internal conversation, are you being too tough on yourself, would you expect someone else to get the changes right every time, all the time?  Telling yourself you aren’t doing it right, or perfectly, will lead to feelings of disappoint and failure which can lead to stress or even giving up. So I’m accepting the progress I’m making on weekend mornings and seeing any earlier starts as an improvement!

See me at 5am on this clip and I’ll share the benefits of my early mornings later.




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Can getting up early improve your health and wellbeing?

Posted by Joanne Neville
Joanne Neville
Energetic lifestyle coach specialising in weight related issues, loving the outd
User is currently offline
on Wednesday, 14 May 2014
in Wellbeing

angry women with alarm clock

5am and rising...would getting up at this hour of the day make a difference to my wellbeing?

I’ve often wondered how some people jump out of bed at the crack of dawn feeling refreshed and ready to get on with the day. Frankly, I don’t feel that way very often.  And I know that could be down to all manner of things, too much coffee or wine, a sleepless night, eating late, that my body clock is wrong, that I work late evenings with clients...

So after a number of my friends reminded me how they were up at 5am and feeling good and telling me I was more likely to:

Eat breakfast & exercise more readily

Feel more optimistic, positive, calmer and relaxed

Be purposeful and productive

And be more successful in my life

I thought, I’ve got to at least give this a try! But first I had to get over my nagging doubts and excuses that ‘I couldn’t do it, that it wasn’t for me, that those that did get up at 5 were mad!’

My barriers to this crazy idea were:

I work late and don’t get home until after 9 a few nights a week

I like my social life at weekends, so how will it work then - what about my nights out?

I’ll be really really tired (getting the right amount of sleep & quality – BBC news 13/5/14)

But the more I looked into it, the more I found research and reports that the benefits to being up with the lark were true. I read ‘The Ultimate Guide To Waking Up Early – How to start your day at the crack of dawn and transform your life by Gordon Sharp (Real Cool. Media)’ which was a great little E-book and also looked at some of the successful people past and present who attributed their success to an early morning start.

So now how was I going to do it- time for action!  5am may be a step too far to start, but how about 6:30am?

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I'm not stressed, I'm just busy!

Posted by Joanne Neville
Joanne Neville
Energetic lifestyle coach specialising in weight related issues, loving the outd
User is currently offline
on Thursday, 24 January 2013
in Wellbeing

It seems to me these days that many of us think unless we squeeze just one more thing into our day then we frankly aren’t trying hard enough!
An article the other day suggested a 1/2 hour work out for your lunch hour.  It involved a walk to the gym (just to squeeze in a little extra fat burning) a complex number of exercises and then a walk back to work.  At no point did they tell me when to eat lunch even though it was my 'lunch hour'.  How dare I think about stopping to eat and resting for one whole hour! There just isn’t the time, is there?

As we squeeze more in and time is so precious our heads are buzzing with ‘noise’ – things to do, places to be, TV/radio noise, chatter, email, social media – when does it stop?  For most of my clients it seems it doesn’t and the result is them finding very little time to stop and do absolutely nothing, be totally quiet and give your mind and body a rest.

The opportunity to be still and mindful is proven to help keep stress at bay and improve our feeling of wellbeing. So as I’m all for that I started meditating regularly recently and whilst I’m not some calm, chilled version of my former self, I’m definitely able to unwind & have stopped clock watching quite so much. 

For a quick burst of free meditation help and for 10 minutes a day, try www.getsomeheadspace.com

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