Become the person you’ve always wanted to be.

Decide who you want to be and then prove it to yourself.

Author

Proof Health
February 12, 2024

Welcome to the weekly Proof  Newsletter.

Every week, we dive into the science of wellness, fitness and health. We don’t just stop at knowledge. In each issue we will show you how to turn these scientific insights into healthy daily habits with the help of PROOF.

Remember, by achieving your fitness goals, you inspire those around you. And when you encourage friends and family to join you on PROOF, you’re not just helping them get healthier – you’re building a supportive community. Let’s not just transform ourselves; let’s be catalysts for change in others’ lives too!

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Now let’s get started with this week’s topic—Healthy Habit Building 🛠️

📖Read This

📚An inspiration for Proof was James Clear’s book, Atomic Habits, where he delves into the difficulty of achieving lasting change and sticking to new behaviors.  One of his suggestions is to reshape one’s identity first, rather than concentrating solely on outcomes or processes, as our current behaviors mirror our existing identity.  In order to alter our habits, we must start believing new things about ourselves. 

Clear introduces a concept where change can occur at three levels: outcomes, systems/habits, and identity. He argues that while most people set goals at the outcome level, lasting change actually requires starting with the identity level. This approach entails deciding the type of person one wishes to become and then proving that identity through small, incremental wins.

Try This

Let’s say you want to walk 10,000 steps a day.  Shift your focus from the outcome (10,000 steps) to embodying the identity of someone who is active daily.  The following framework is helpful:

  • Decide on the identity:  In this case, you would articulate your identity as ‘someone who values physical activity and incorporates it into their daily routine.’ 

  • Prove the identity with small wins:  Look at your recent step count and set a modest goal—one that exceeds your current activity but feels achievable.

  • Incrementally increase the challenge:  Once you’ve successfully achieved your initial small goal, start increasing it in a manageable way.  The gradual increase ensures the goal remains achievable and reduces the risk of burnout or demotivation.

  • Track your progress:  Proof does this for you!  We show you concrete evidence of your progress and will reinforce your new identity as someone active and committed to walking more each day.

  • Celebrate achievements:  Acknowledging and celebrating each milestone, no matter how small, can bolster your belief in your new identity.  Enjoy those ‘applaud’ notifications from your friends when you accomplish your goal. 

  • Consistency is key:  Hitting that manageable goal reinforces your new identity and integrates the habit into your life.  Over time, walking 10,000+ steps a day becomes a natural part of who you are, rather than a task you need to accomplish.  

  • Adjust your environment to support your identity:  Make changes that align with your commitment to being more active.  This could include having comfortable walking/running shoes available, taking meetings while walking or setting reminders to take breaks for walking throughout the day.

*Pro tip (actually a James Clear tip):  NEVER MISS TWICE!  Habit forming is not an ‘all or nothing’ endeavor.  It’s okay to skip a day or not achieve your goal; however, make sure to hit it the next day so you get back on track quickly.  

🔭Looking Ahead

Next week we will dive into oral health and it’s connection with overall health. 🦷🪥

“Knowing is not enough; we must apply. Willing is not enough; we must do”

-Johann wolfgang von Goethe

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