Fresh Starts: The Science of Small Steps to Transform Your Health and Longevity

Episode 431

Angela looks into the concept of fresh starts and how they can be leveraged to achieve lasting change in health and wellbeing. With January serving as a prime example of a fresh start, she highlights the importance of mindset shifts and the power of small, consistent actions over grand resolutions. Drawing on insights from experts like Dr. Katie Milkman and James Clear, Angela focusses on the significance of creating systems that make goals easier to achieve, building momentum through discipline, and connecting deeply with one's "why."

KEY TAKEAWAYS

Fresh Starts Are Everywhere: Fresh starts don’t only happen in January. Moments like Mondays, spring, or September's back-to-school energy are natural opportunities to reset. Embrace these times to let go of past failures and start fresh, creating a psychological shift that boosts motivation.
Start Small for Big Changes: Trying to achieve big goals in one leap often leads to burnout or failure. Instead, break your goals into small, actionable steps. Whether it’s committing to just 10 minutes of exercise or swapping one unhealthy meal for a healthy one, these small wins build momentum and confidence over time.
Consistency Fuels Momentum: Motivation can fade, but showing up consistently creates progress. Even on days you don’t feel like it, a simple action—like walking for five minutes or stretching—keeps the habit alive. Remember, it’s about progress, not perfection.
Create a System That Removes Resistance: Instead of relying on willpower, set up systems that make it easier to succeed. For example, laying out workout clothes the night before or prepping a single healthy meal simplifies decision-making and reduces the resistance to start.
Connect Deeply With Your "Why": Knowing why a goal matters to you creates a strong emotional connection and keeps you motivated. Align your actions with the person you want to become, casting "votes" daily for that version of yourself. Visualize your future self, write letters to them, or make decisions that your 80-year-old self will thank you for.
Cap Off Your Day With Intention: Use the CAP method—Celebrate wins, Appreciate gratitude, and Prioritize for the next day. Celebrating progress, reframing setbacks as lessons, and practicing gratitude shifts your mindset to focus on what’s working and prepares you for success the next day.

TIMESTAMPS AND KEY TOPICS

0:05 - Fresh starts as opportunities to reset
4:30 - Building small habits to achieve big goals
10:15 - The importance of consistency and discipline
15:40 - Simplifying systems to reduce resistance
20:05 - Connecting with your deeper purpose and future self

VALUABLE RESOURCES

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ABOUT THE HOST

Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer tur

Published on 11 months, 1 week ago

Podcast Episode Details

Fresh Starts: The Science of Small Steps to Transform Your Health and Longevity