Behaviour: where change begins 

Every time we eat, something triggers us. Sometimes we know what it is, sometimes we don’t. 

• Notice your eating triggers: Are you eating because you’re hungry, bored, stressed, or just because food is nearby? Try keeping a journal of what you eat and how you feel about food. 
• Make snacking harder: Put snacks you tend to overeat out of sight or in harder-to-reach places. 
• Plan ahead with “if-then” statements: For example, “If I want to snack after dinner, then I’ll have a cup of herbal tea instead.” 

Small, steady changes work better than big, sudden ones.

Habits: the hidden patterns 

Habits are actions we do without thinking. They save energy but can also get in the way of our goals. 

• Link new habits to old ones: Want to eat more veggies? Add them to your morning smoothie. 
• Stack habits: For example, “After I brush my teeth, I’ll prepare lunch for tomorrow.” 
• Track your progress: Use a calendar or habit tracker to stay motivated and see your progress. 

Habit reminder is good.

Consistency: the key to success 

Consistency helps turn intentions into real change. It’s not about being perfect, it’s about showing up regularly. 

• Do it often, not perfectly: One healthy meal a day is better than a perfect diet once a week. 
• Follow the “two-day rule”: If you skip a habit one day, don’t skip it the next. 
• Celebrate small wins: Every time you make a healthy choice, you’re building trust in yourself. 

Psychology: what’s going on in your mind 

Eating is emotional. It’s connected to comfort, celebration, stress, and identity. 

• Eat mindfully: Slow down and enjoy the taste, smell, and texture of your food. 
• Rethink food labels: Instead of calling food “good” or “bad,” think of it as “more nourishing” or “less nourishing.” 
• Be kind to yourself: Mistakes happen. Ask yourself, “What made me choose this, and what can I learn?” 

Being flexible in how you think helps you make better choices.