Whole30 Habit Hacks
When I was looking for a way to attack my Multiple Sclerosis diagnosis over 3 years ago I decided to try a Whole30.
I wasn’t looking for a temporary change or a quick fix, I wanted something realistic and sustainable.Something that would naturally help me keep my symptoms at bay. I definitely knew no “fad diet” was going to produce what I needed. In fact, my personal training background taught me “diet” is a four-letter word.
I’ve never been a “dieter” and really haven’t had to be. I grew up playing sports and am the poster girl for the Gretchen Rubin Upholders of the world. Bottomline is, give me something to do and I’ll do it. Rules are no problem and structure is welcome. I respond to inner and outer expectations to the nth degree which makes this easier for me. But not for others.
Following the guidelines of the program was no issue, that, coupled with the proprioception of my own body, allowed me to learn what made me tick.
I never dreamed how much I would learn about myself and how dietary changes would spill over into other areas of my life. I looked deep at my relationship with food and figured out how to make long-lasting changes. Whole30 innately checks many boxes when it comes to habit research and undoubtedly it’s one of the reasons it’s so successful for millions of people. Habit change digs into who you are and if you want to be a healthier person, this is where you have to dive deep and invest. It’s the reason I have become a healthier person. It’s also also a huge part of what I try to teach Whole30 clients as a coach.
If you’re interested in reading more about what I’m going to write I suggest you read the book Atomic Habits by James Clear. It’s simple, life-changing, and provides the “aha” moments of habit change. Whole30 incorporates many of these theories and it connected the dots for me as a person and a coach.
IDENTITY
Before I give you my Whole30 habit hacks lets start with the two most important questions you need to answer- who am I and who do I want to be?
Who are you? It starts with your current identity. If you’re looking to make a change then it’s likely who you ARE will point a finger at the BAD habits you need to break to become the person you want to be. Habits are regular and repeated actions and breaking the pattern is not easy. True behavior change happens with identity change which starts with awareness.
Who do you want to be? If your significant other or your doctor is telling you that you need to do Whole30 but deep down you don’t have the desire to be a healthier eater it’s not going to stick. Doing it simply because a friend is doing it, may not equate to success. Your why won’t be strong enough and when times get tough, you’ll bail and go back to your old ways. Your why should be written out, posted on the fridge, and shouted from the rooftops. It’s your foundation. Once you answer this question it will point you in the direction of the GOOD habits you want to start to back up your new identity.
Here are 5 Whole30 habit hacks that have helped me and my clients.
1. Start Small - Now that you’ve established your long-term goal is to be a healthy person you opt to do Whole30. You have made a plan and set a direction. But you have to have a system to accomplish this. Systems are what will help you make progress. Whole30 books and resourcesprovide this and that’s why coaching helps so many clients.We help you understand how to effectively use that system to achieve your goals.
Forever is a long time, in this case 30 days is a long time. It can be overwhelming, so paring it down further is beneficial for many…You want to start your new habit of eating healthy Whole30 meals. You’re about to eat breakfast. That food on your plate…is it Whole30? If the answer is “yes”, then eat it. Literally, that’s it. It is much easier for anyone to think about it in small fractions. Can you make your next meal Whole30?One meal at a time, one day at a time. Just 1% better everyday. For some it’s super simple but for others who came from a history of muffins and pancakes for breakfast it’s one heck of a victory. This is where you have to start. Establish the habit first then work on improving it later. The quote I always use from James Clear is...
“Standardize before you optimize”
2. Celebrate Every Win - I make a big deal out of every day my clients eat Whole30. We literally clap for each and every day of Whole30 eating. The more you take the actions, the more votes you cast for that new identity. You’re proving it to yourself with these small wins. They feed your desire. You DO want to be this person and you are gathering evidence everyday that tells you so. It generates confidence and after awhile you don’t need as much motivation because it is simply who you are. Instead of saying “I am doing the Whole30”, or “I want to be a healthy person” it’s “I am Whole30”, and “I am a healthy person”. The language shift and belief is strong. Once you can get there it’s so much easier. But it takes time and there could be bumps along the way which leads me to #3 on my list…
3. If This…Then This Planning - Remember earlier when we talked about getting to know yourself and who you are? This comes into play here big time. You need to have the awareness and foresight to know what type of situations could provide a pothole on your Whole30 road. Speed bumps will happen…There will be days where you might be tired or nights when you get stuck at work. Have a plan. Mr. Clear calls this the Implementation Intention Plan. When this happens… I will do this…This helps with stress, cravings, and situations that could be troublesome. For me it was always tough to cook Monday-Wednesday because of how busy I was with work. We had to make a plan. IF I’m working Monday through Wednesday THEN we will make an extra meal on Sunday to get us through those days. If I am hungry at 3pm then I will drink water first to see if it’s dehydration or actual hunger. IF I have to pick the kids up from soccer practice THEN I will use my frozen Whole30 meals for dinner that night. This is a make or break component. IF I feel stressed at work…THEN I will take 5 deep breaths and smile. IF I feel like I’m craving sugar THEN I will go for a 3 minute walk around the building. Make your plan.
4. Habit Tracking - Journaling is HUGE so is having a calendar where you cross off every day of your Whole30. Ever wonder why that watch on your wrist is so critical to your daily step count? This is all part of habit tracking and it’s successful for a variety of reasons.
One, It creates a visual cue that can remind you to act. That’s one of the reasons when a client tells me they are struggling with journaling I tell them to put it somewhere it can be seen. If you have it in a drawer, you’re less likely to take it out and write in it daily. You want to start a habit of better hydration. Habit stack it with something you already do. It’s something you need to do paired with something you want to do.So if your tendency in the morning is to head straight for the coffee machine. Put your water bottle there in front of it so you’re reminded that you can’t drink the coffee until you take in 32 oz of water first.
The second reason habit tracking is successful is because it is motivating to see the progress you are making. You don't want to break your streak. - You see this with fitness trackers and seeing your step count when you want to get to 10,000 or closing all your rings on the Apple Watch. It's inherently motivating because you see progress and don't want to lose it. Raise your hand if you have run outside for a walk to get those last few steps or close your rings late at night! Waking up and seeing that Whole30 calendar and checking off another day is simple but motivating. This leads me to the third reason it’s successful - because recording your success in the moment is satisfying and attractive at the same time. Mr. Clear likes to say “measurement offers one way to overcome blindness to our own behavior” so get that journal out.
5. Control Your Environment - This has a couple of meanings in a Whole30. What physical things do you fill the environment around you with? First thing we have you do before starting a Whole30 is a pantry and fridge purge.Remove the unhealthy food and get it out of sight. We are making that habit of hitting the Oreos in the pantry unattractive, difficult, and invisible. We are replacing it with Whole30 foods. When the urge to snack hits, now the decision becomes easier and more obvious. Maybe at work you avoid the break room that always has baked goods on the table. Keep healthy snacks in your desk now that habit is easier and more attractive.
Now let’s talk about the people or community in your environment. One of the hurdles a lot of clients have to climb is being in a household where not everyone is doing a Whole30. It’s important to tell your family how to support you and that you need their support in this journey. That friction in your environment could derail you in the long run. Without the family on board it’s even more important to find a group of people with the same set of shared expectations and social norms. This could single-handedly sustain your motivation and hold the key to your success. This is why our coaching groups are a great place for clients to be. The Whole30 community in general provides a way for you to connect and soak up the habits of others in the group. But if you want to sustain long-term change you need to remain a part of a group like this even after your Whole30. I wanted to find something like this for myself and my clients. I am now a part of a group called “Who Quits Healthy” it’s a social network for like-minded people. Lots of voices, lots of healthy content, and no political posts. My desired behavior is the norm here. If you’re looking for that place to go, try it!Here’s a link to join if it sounds like something that would help you. https://whoquitshealthy.mn.co/share/WfHC9omw97SyOjcc?utm_source=manual (sign up on your computer and not phone).
When you’re struggling it’s important to have an outlet and someone who understands. I tell my clients to treat me like I’m their AA sponsor. If they feel they are struggling and starting to slip turn to me or the community. The more you interact in the community the more it will serve as a reminder and support for the ultimate goal you want to achieve.