Set These 5 Reminders in Your Phone to Reach Your Health Goals
May 24, 2018
Your calendar reminders aren't just for bills and birthdays. They're also one of the simplest tools for reaching your health goals. Here are some creative ways you can use them to stay on track, stay motivated, and schedule your way to success.
It’s easy to get sucked into an endless scroll of Pinterest and Instagram when you hop on your phone, but if you carefully schedule the planning time (and end the session on time) you’ll loiter on the Internet less and feel more productive afterward. All you need is 5-10 minutes once a week (or more often, if you think that’ll work better for you).
You can also be strategic about when you schedule the reminder. If there’s a certain time of day that your motivation tends to lull, keep a mental note of it. For instance, when you’re leaving work and feeling less-than-enthusiastic about going to the gym, or after dinner when you usually pack lunch for the next day but often get sidetracked watching TV.
Don’t feel silly about scheduling basic tasks like grocery shopping and packing your lunch. The benefit of setting a reminder is that it forces you to think ahead. And once you decide on an optimal time (like packing your lunch the night before versus the morning of), you’re more likely to carry the task through.
Habit dietitians recommend choosing a non-food reward, like one of these eight ideas. You can choose larger rewards for larger milestones, like a shopping date, or something as simple as a midday nap for smaller milestones. It just has to be enjoyable enough to feel like a benefit of all the hard work you spent planning, scheduling, and hopefully executing your goals.
- Sarah Bossenbroek
1. Five minutes of planning
A common reason that people veer off track with their health goals is lack of planning. And a little bit—done regularly—goes a long way. Dining out for dinner this week? Look up the restaurant’s menu and pick a dish that fits your eating plan. Been feeling a little bored at the gym lately? Bookmark a new workout routine.It’s easy to get sucked into an endless scroll of Pinterest and Instagram when you hop on your phone, but if you carefully schedule the planning time (and end the session on time) you’ll loiter on the Internet less and feel more productive afterward. All you need is 5-10 minutes once a week (or more often, if you think that’ll work better for you).
2. Remind yourself of the “why”
It’s no secret that motivation ebbs and flows. Even if you feel ultra-ambitious right now, your drive is likely to fade at some point or another. The solution? Remind yourself of your motivation regularly. Once you define your “why,” you can find a quote that embodies it, or write yourself a short note about it, then paste it into a reminder.You can also be strategic about when you schedule the reminder. If there’s a certain time of day that your motivation tends to lull, keep a mental note of it. For instance, when you’re leaving work and feeling less-than-enthusiastic about going to the gym, or after dinner when you usually pack lunch for the next day but often get sidetracked watching TV.
3. Do the dang thing
Whether that means batch-cooking meals for the week or going for a run, schedule time in your calendar to fulfill your goal. It will coax you to carve out time in your already busy day and not to schedule anything else for that blocked-off window.Don’t feel silly about scheduling basic tasks like grocery shopping and packing your lunch. The benefit of setting a reminder is that it forces you to think ahead. And once you decide on an optimal time (like packing your lunch the night before versus the morning of), you’re more likely to carry the task through.
4. Track the milestones
Use your phone to keep track of the small wins you have as you work toward your big goal. Better yet, schedule them in your calendar to remind yourself of your progress. There’s nothing like having a reminder pop up that says “five pounds down, five more to go!” or “you’ve followed your eating plan for an entire month” to give you a little boost of confidence throughout the day.5. Treat yourself
If you’re looking ahead at a week’s worth of workouts with a weary eye, it may encourage you to see something fun like a pedicure date with a pal scheduled in as well. Be sure to celebrate your progress, as rewards will encourage you to keep the momentum going. You can reward yourself every week, two weeks, or month, whatever feels right to you.Habit dietitians recommend choosing a non-food reward, like one of these eight ideas. You can choose larger rewards for larger milestones, like a shopping date, or something as simple as a midday nap for smaller milestones. It just has to be enjoyable enough to feel like a benefit of all the hard work you spent planning, scheduling, and hopefully executing your goals.
- Sarah Bossenbroek
