#16 – Healthy habits you KNOW are good for you…..but STILL DON’T DO


  1. Drink water
  2. Eat your 5-a-day
  3. Exercise regularly
  4. Sleep 7-9hrs
  5. Do 1-4 consistently 

I’m not going to lecture you on the benefits of points 1-4.

If you’re vehemently against eating vegetables and exercise I don’t know what to tell you…..best of luck at life.

Focus on point 5 – how to achieve any kind of consistency.

Here are a few basic recommendations that’ll help.

How to consistently drink 2 litres of water daily

Buy a fancy bottle (you could buy plastic but think of the planet goddammit!) and fill at the beginning of each day. 

Not exactly rocket science I know but the simple act of filling the bottle makes it 10 x more likely you’ll actually drink it.

Think of the bottle routine in the same way you would brushing your teeth or wiping your ass i.e. non-negotiable.

How to consistently eat more vegetables

The first step is preparing 8 Tupperware containers each containing broccoli…..if you’re a bodybuilder from the 80s.

Luckily in 2018, you have options. 

Instead of trying (and failing) to shoehorn vegetables into every meal, focus on nailing one. The evening meal is the perfect opportunity to load vegetables on your plate. 

You can find time in the evening to make food prep doable. A stir-fry is great because you can easily mix 3-5 different vegetables in a wok, taking you well on the way to hitting your daily goal.

Shakes and smoothies are convenient options. A punnet of berries, banana and spinach equates to another few servings in one sitting.

A shake in the morning and vegetable stir-fry (or big colourful salad) in the evening will easily see you hit 5 servings at an absolute minimum.

How to exercise regularly 

Pick something you enjoy.

“But I hate exercise.”

No, you hate the type of exercise you’ve tried thus far. Or worse, you’re still associating exercise with PE lessons at school….and that was 20yrs ago.

There are more gyms, boot camps, classes and clubs than ever before and a thing called Google to help you locate them.

If you’re determined to exercise there will be something out there for you.

Try something new.

If you’re not willing to do that you’ve already closed the door (and your mind) on exercise ever being part of your life

How consistently sleep 7-9hrs a night

Make it a priority. 

The simplest recommendation is going to bed earlier. This sounds obvious but it wasn’t until I started asking clients I realised how little sleep people actually get.

If you’re up between 5-6am, going to bed between 11-12midnight is a terrible idea.

Aiming for 10pm is my standard recommendation…and I mean drifting to sleep at 10pm, not lying there scrolling aimlessly through your newsfeed (guilty your honour).

A few tips that might help:

  • Turn off phones, laptops etc an hour before bed
  • Keep the phone out of the bedroom (use an alarm clock)
  • Read a book
  • Install blackout blinds
  • Ensure a cool room temperature
  • Introduce a pre-bed routine (meditation, stretching etc)

Take home point:

You don’t need to action every recommendation above.

Often it’s a case of finding the one trigger to help automate these changes.

Do everything possible to take the decision making out of the equation.

Brushing your teeth is unlikely to appear on your to-do list, but it’s something you do every day.

Take the steps to make points 1-4 something you just do, then point 5 will look after itself.