| 10 minutes

Creating Habits: How to build new routines in 5 steps

Written by Lena, Nutritionist (M.Sc. Medical Nutrition)

Started the new year with great resolutions? Then we'll show you how to turn these resolutions into long-term habits!

1. Give yourself time

How long it takes to make a new action a well-established habit varies from person to person. Some need 3 weeks - others almost a whole year to establish new routines.

It is therefore important to be patient with yourself and not to set standards too high. In the beginning, frequent repetitions will help you integrate new activities into everyday life. So make sure to meditate daily for the first few weeks, take part in the new yoga exercises, or drink an Almased shake in the evening. After that, you can easily incorporate intervals of 1-2 days between these repetitions. A good introduction to new eating habits is also offered by our 4-phase plan, which accompanies you through the various stages on the way to a long-term change in diet.

2. Connect to existing habits

When building new habits, we often set ourselves very rigid boundaries and orientate ourselves to fixed times to structure our day. We might not want to eat anything after 6 p.m., or go jogging every day at 7 a.m. but when it comes to building a  long-term routine, a commitment to certain times isn't necessarily beneficial.

Instead, it is much easier for us to internalise new actions if they always take place in the same context. For example, you can decide to go for a walk after dinner or swim a few laps straight after work. This makes it easier for your brain to connect new activities to previously learned patterns of action.

3. Find your motivation

In order to change something in the long term and work towards a goal, it is helpful to know your own motivation. It is best for this to come from within and base it not on the opinion of others, but your own values and desires.

Rewards may also make it easier to build new habits. Set yourself small milestones and perhaps plan a visit to the spa or the cinema if you have reached a concrete intermediate goal for yourself. Another incentive may be that you mark the days on which you have successfully implemented your new project in your calendar. This provides a good overview and helps you to visualise what you have already achieved.

We support you with your new routines

Are you motivated to change something in the long term? Do you want to make your life a little healthier and more active? Then Almased is just right for you! Our high-quality shakes made from natural raw materials yogurt, soya and honey are great for integrating wholesome low-calorie meals easily and without much effort, into your everyday life. Just one serving provides you with all the essential amino acids and important vitamins and minerals. Our diverse nutrition plans will help you to get rid of old eating patterns and begin a healthier lifestyle step by step! Additional motivation is provided by our nutritionists by phone, email, Facebook or Instagram, so that your goals can become a reality.

4. Make it easy for yourself

The less you have to think about an action, the faster it becomes a habit! So it's best to take on something that is easy for you to implement. Maybe you'd rather do regular exercise in your living room than go to a gym, or you might grab an almased shake if you know you don't have time to cook healthily.

Avoid possible obstacles that might keep you form your new habits. For example, you can always have your sports bag packed in the hallway, or look for an activity that may be on your way to work, thus avoiding excuses not to engage. Our Almased single servings are also a great way of having a light and nutritious meal to hand.

5. Don't give up!

It is important to stay focused over an extended period of time. If you find it difficult to stick to your new resolutions in the initial phase and perhaps take a day off, that's not a bad thing.

The important thing is that you continue afterwards and not let yourself be demotivated. If you have doubts or run out of motivation, it often helps to join forces with others. Engage in group sports or healthy cooking with others and talk about personal difficulties. Like-minded people can also be found in our Facebook group.

Keep your long-term goal in mind and don't be too hard on yourself. You can do this!


What will be your new routine for 2023?

Here are just a few ideas for a healthy start to the year:

  • Swap your dinner for a light Almased shake to help expend calories and shed unwanted fat overnight.
  • Start your day with soothing low-impact exercises for more strength and balance.
  • Take the first step towards a more health-conscious diet and start with Almased's 4-phase plan.

Sign up to an new sport or activity. An Almased shake after training will support cell regeneration and muscle building. All for the greater good of your health.

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