What We’ll Cover:

• Why you can’t rely on motivation alone
• Four simple ways to make healthy choices easier
• Small behaviour changes that support long-term habits

There are lots of reasons why your energy might have dipped, or why you’re feeling more tired than usual. It’s common to feel tired when losing weight because you’re often eating fewer calories, which means taking in less energy from food and drink.  

There are lifestyle factors you can work on that may help. If your energy levels are affecting your daily life, it’s important to speak to a GP to check for any medical causes. 

What makes habits stick?

Starting new habits can feel great at first. But many people find that motivation fades after the first few weeks.

Many people believe healthy habits depend on motivation or willpower. But research shows that our surroundings and routines often shape our behaviour more than motivation alone. 

We may start feeling determined, but motivation naturally fades over time. That’s why strong habits become almost automatic.

Instead of relying on motivation, it can help to make healthy behaviours easier. In this article, we’ll explore some simple strategies that can help healthy habits feel more manageable in everyday life.

Four simple ways to make healthy choices easier

The EAST Framework is a great way to encourage sustainable behaviour changes through four simple principles: Easy, Attractive, Social, and Timely. Read more below. 

1. Make it easy: The easier a habit is, the more likely you are to do it. When you’re trying to introduce a new health behaviour, think about how you can make it simple for yourself and reduce any barriers. For example:

• Keep fruit visible on your kitchen counter
• Prepare your lunch the day before
• Put workout clothes out the night before

The easier something is to start, the more likely it is to happen. 

2. Make it attractive: If you enjoy what you’re doing, you’re more likely to stick with it. Even someone very determined will struggle to keep up with a habit they dislike. Try to make the process enjoyable or add small positives to each habit. For example:

• Listen to a podcast while walking, or your favourite show while on the treadmill
• Track your progress so you can see improvements
• Prepare healthy snacks you actually enjoy (such as dark chocolate bark, fruit salads or Greek yoghurt)

When something feels enjoyable, you’re more likely to do it again.

3. Make it social: Support from others can help keep habits going. Friends, family, or support groups can provide encouragement when things feel difficult. Some people also find habits more enjoyable when they involve others. For example:

• Walk with a friend
• Join an exercise class or group
• Share your goals with family and get them involved too
• Check in with your Roczen group and mentor when you’re struggling

Support and accountability can make healthy changes easier to maintain.

4. Make it timely: Choose a moment that feels realistic for you, and start small. Trying to change too many things at once can feel overwhelming. Instead, begin with small actions and build up gradually when you feel ready. For example:

• Add a short daily walk, starting with just 10 minutes
• Set a consistent bedtime
• Start by improving one meal a day rather than changing several things at once

Starting with small actions at the right time helps habits become part of everyday life.

Summary

Healthy habits don’t have to rely on motivation alone. Small changes to your routine can make a big difference. 

By making habits easy, enjoyable, social, and realistic, you can reduce the effort involved and build habits that fit naturally into your daily routine.