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So, you’re all set – course enrolled, groceries stocked and you’re buzzing with energy. You are motivated to transform yourself for the new year. Weight loss, mood elevation, strength and productivity – you’re ready to conquer it all. This time, failure is not an option.
However, even superheroes have their kryptonite. Yours? A sneaky inner critic that knows just when to strike.
Meet Your Inner Critic
This inner voice, your personal troll, is a relic from your childhood. It’s the voice that whispers you’re not enough – smart enough, pretty enough or capable enough. It’s a story you’ve been telling yourself for years, and it’s time to rewrite it.
The Origin Story
The inner critic is born from the beliefs and messages we received as children. Phrases like, “Why can’t you be like your sister?” or “Why can’t you ever listen?” stick with us. We internalize these messages, and they shape our self-view.
Why It Matters
Your beliefs dictate your behaviors. If you feel like you are not worthy, you’ll act accordingly – even when you make positive choices like joining a health program.
The Self-Sabotage Cycle
- Starting but not completing a new diet.
- Making excuses: “I don’t have time.” “Eating healthy is expensive.”
- Rewarding yourself with sugar.
- Blaming and shaming yourself for not succeeding.
- An unwillingness to recommit to yourself after falling off the program.
The Silver Lining
Awareness is the first step. Recognize your triggers – stress, fatigue or even certain family members. When your inner critic starts whispering, listen but don’t obey.
Your Action Plan
Visualize Your Health Goals
Take a moment to imagine your ideal health scenario. What does it look like? How do you feel? Write down these details. This vision will be your guiding star, keeping you focused and motivated. Read it every morning. Let this vision become your identity.
Identify and Challenge Your Inner Critic
Pay attention to when you use absolutes like “always” or “never” in your self-talk. These words often signal an overly critical inner voice. Challenge these thoughts by finding exceptions and focusing on progress and consistency, not perfection.
Prioritize Sleep
A well-rested mind is crucial for overall health. Aim for 7-9 hours of quality sleep each night. Consider a bedtime routine that includes winding down for 30 minutes, avoiding screens and perhaps some light reading or meditation.
Develop a Nurturing Self-Care Routine
Regularly disconnect from digital distractions and social media. This can reduce stress and improve mental clarity. Instead, connect with loved ones, engage in activities that bring joy and indulge in nature walks. These activities can rejuvenate your mind and body.
Incorporate Mindful Eating
Pay attention to what and how you eat. Enjoy your meals without distractions, savor each bite and listen to your body’s hunger and fullness cues. Put your fork down after each bite, eat with your non-dominant hand or use chopsticks to help slow down! This practice can enhance your relationship with food and support your health goals.
Regular Physical Activity
Find a form of exercise you love, whether it’s strength training, yoga or simply walking. Regular physical activity boosts your mood, improves your health and increases your energy levels.
Stay Hydrated
Drinking enough water is essential for your body’s functions. Aim for at least half your bodyweight in ounces of water, more if you’re active or it’s hot. Carry a water bottle as a reminder.
Practice Gratitude and Positivity
Start or end your day by listing three things for which you’re grateful. This practice can shift your mindset to one of positivity and abundance, impacting your overall well-being.
Seek Support When Needed
Don’t hesitate to reach out for support, whether it’s from friends, family or a health coach. A support system can provide encouragement and accountability.
Remember, you’re not alone in this journey. Your inner critic might be here to stay, but you have the power to hoose which voice you listen to. So, go ahead, rewrite your story and become the person you were always meant to be!
