Behavior Change Q&A with Coach Lilly

Hi, I’m Lilly, Director of Coaching and Training Development at Body Brain Alliance, and a behavior change coach. Today, we’re doing a behavior change Q&A.

 

Recently, I asked my Instagram followers what they needed help with when it comes to behavior change coaching. From obstacles in goal setting to adhering to healthy eating routines, the responses covered a wide range of topics. I thought it would be helpful to answer some of these questions for anyone who might relate to challenges like envisioning their future self, adding urgency to goals, and more. Let’s dive in!

 

Prefer to watching instead? Click here:

https://youtu.be/Ak-pfSb2H2Y

 

 Behavior Change Q&A 1: Identifying a Realistic Version of Your Future Self

“I’m struggling with identifying a realistic version of what I want my future self to look like.”

Before answering this, it’s important to understand what your future self is. The future self is simply the version of you that is doing the things, taking the actions, and embodying the qualities you want to cultivate. It’s a level-up from where you are now.

 

Maybe this future version of you exercises more often, eats healthier, manages time better, or feels more confident. They navigate negative thought patterns or body image issues more effectively. The future version of you is who you strive to become through your current actions and behaviors.

 

Now, when someone says they’re struggling to identify a realistic version of their future self, I see it in two parts. On one hand, it’s okay for your future self to be someone you can’t even fathom right now. There’s beauty in imagining that future version of you as someone who’s achieving all the big, scary goals.

 

It might be crossing the finish line of a marathon, even if you’re not a runner right now. That can feel scary, but that fear can also be empowering, helping you strive for something greater and explore your true potential.

 

But on the other hand, while it’s great to have big goals, we need to be clear about what we need to do now to chip away at becoming that future self. You don’t want to expect yourself to just jump right into being that version of you. We have to allow ourselves to be beginners, to struggle, and to face obstacles because that’s what adds up to long-term success.

 

So, think about your future self not just as that big, beautiful, scary version, but also in smaller increments. Maybe your big, scary goal is a year from now. What would the future version of you in one month be doing differently? What small steps can you take now, this week, to start moving toward that future self? By breaking it down, it feels less daunting, but just as exciting, because you’re still working toward that bigger version of you.

 

Behavior Change Q&A 2: Adding Urgency to Your Goals

“How can I add some urgency to my goals? It’s hard to carve out me-time when normal work-life and mom tasks have a deadline.”

This is a great question because it’s common to struggle with making time for personal goals amidst other demands.

 

Urgency in our goals often means we want to feel more motivated. If we’re letting other things take priority, it’s crucial to start treating your personal goals as just as high of a priority as everything else. Of course, there are things you can’t control—like work deadlines—but if you’re constantly letting external factors dictate your success, you’ll feel like you’re at the mercy of everyone and everything around you.

 

One approach is to use calendar blocking. Look at the week ahead and schedule your personal goals first. Even if it’s just five minutes a day, that’s progress. By intentionally setting aside time for yourself, you’re not just hoping extra time will magically appear. You’re making sure your goals are a priority, and that can make a big difference in how motivated you feel.

 

Behavior Change Q&A 3: Following Through with Workouts

“I keep sleeping in and then skipping my workouts and feeling like blah. What should I do to make sure I’m actually following through with my workouts?”

If you’re struggling with this, first consider whether you really need to work out in the morning. If it’s consistently a barrier, try moving your workout to a different time of day when you’re more likely to follow through.

 

Another thing to consider is your nighttime routine. Often, issues with waking up early stem from not getting enough quality sleep. If you’re going to bed late, it’s unrealistic to expect yourself to wake up early, energized, and ready to work out. Start by improving your nighttime routine to support better sleep, which will make waking up easier.

 

Remember, physical activity doesn’t have to be a structured workout. If you miss your morning workout, find other ways to move throughout the day. Maybe it’s a short walk, stretching, or even a quick YouTube exercise video. The key is to avoid the all-or-nothing mindset and find creative ways to stay active.

 

Behavior Change Q&A 4: Incorporating More Fruits and Vegetables

“I don’t eat enough fruits and vegetables with my lunch and dinner, but my breakfast gets a number one award though. How can I transition this into those other meals throughout the day?”

First, it’s important to define what “enough” means. How many servings are you aiming for? Getting clear and specific can make the goal more achievable.

 

Next, think about what makes it easier to get in fruits and veggies during breakfast. Do you have them prepped and ready? Can you replicate that success for lunch and dinner? Sometimes, it’s just a matter of making them more accessible or tweaking recipes to include more plants.

 

Consider also simplifying how you think about incorporating fruits and vegetables. Maybe it’s as simple as having a side dish instead of feeling like they need to be integrated into the meal. You can also try frozen or canned options, which are just as nutritious and often more convenient.

 

Final Thoughts

I hope you found these tips helpful when it comes to goal setting, envisioning your future self, and improving your nutrition. If you enjoyed this, make sure to give it a thumbs up and subscribe to our channel for more behavior change tips from our team at Body Brain Alliance.

 

We also have an amazing free resource called the Free Future Self Mapping Course, which you can download to help navigate what your future self looks like, what habits you want to start, and what qualities you want to embody. And of course, if you need individual support, consider applying for one-on-one coaching in our Alliance Coaching program. Our expert coaches are here to assist you on your journey.