How to Develop Guud Habits

The new year has begun, and we're full of good intentions. But how do you ensure you actually make these habits your own? Good intentions are one thing, but actually implementing them into your daily routine is another. Easier said than done. Here's how to stick with them.

Did you know that January 16th is Blue Monday? It's considered the most depressing day of the year worldwide. The days are still dark and cold, and most New Year's resolutions have already been scrapped. Here's how to ensure your new habits stick and blend seamlessly into your daily life.

Small habits, every day

New habits start with small, lasting actions. Every single day. It's better to change something small every day than to take big steps and change everything at once. This way, you'll neglect your body, demand too much of your mind and body, and will also see Blue Monday as the most depressing day of the year.

So don't rush into your new, good routine. Whatever your new habits, the goal is to transform your life and make it more enjoyable. So don't take it too lightly and take your time. Preparation is key.

We like to spend a month planning new habits. This way, you'll go through all the phases of your cycle and know exactly how you feel about your new habits each day of the month.

How Chinooks Changed Her Life

Our Guud Ambassador Chinook discovered this for herself. Chinook was at a point in her life where she wanted to live more consciously and become the best version of herself. She was working on her inner self and looking for ways to optimize it.

She took a radical approach: she started exercising, eating mindfully, stopped taking her hormonal contraceptives (read here how to do that properly), started tracking her cycle, discovered how her hormones worked, and discovered our supplements as a nutritional supplement. "I can now say that I've reached a point where I'm happy. There's a lot of awareness in my life, and I feel like I'm becoming the best version of myself."

Do you, like Chinook, want to give your life a new twist? Here's how.

Step 1: Think about what you want to change and how it would make you feel

Your period (winter) is a good time to reflect. Take a few evenings to quietly think about the most important parts of your life: your hobbies, relationships, future plans, work, and more.

1. How are you feeling in every area of ​​your life?
2. How would you like to feel?
3. What are you happy with? What are you not happy with?
4. Do you want to work towards something this year? What do you need to achieve it?
5. And what parts of your life would you like to change based on your reflections?

Note: The menstrual phase is purely intuitive and based on your feelings. During this phase, you're not yet thinking about the practical aspects of your new habits. That comes later.

Step 2: Link your wishes to actions

The follicular phase (spring) is the time when you connect actions and goals to the areas of your life you want to change. During this phase, you often feel energetic and positive, so it's a good time to think about how you're going to execute your plans. It's all about the "how" and planning the details.

Why is this step important?

Research shows that clear plans help you develop good habits. Don't just say, "I want to live healthier," but make it as specific as possible:

• I will be eating two pieces of vegetables every day with my lunch, which I prepare the night before.
• I want to prepare my body for pregnancy, so I track my cycle every morning and take supplements with my breakfast.

Answer the "who, what, where, when, and why" questions of your new good habit.

Step 3: Tell everyone

The days around ovulation (summer) are your most communicative and social time. This is the perfect time to share your new habit with those around you (your partner, colleagues, friends, employer). Sharing your goals is important because it gives you more support, and the social support can help you persevere.

Step 4: Get started!

The luteal phase (autumn) is the time to take action. Start your good goals now. The aftermath of summer will give you enough energy to look forward to it with optimism. And if you start before your period, you'll have enough strength to persevere through it (when you might prefer to revert to your old habits).

Six extra tips to really persevere

1. Be patient . Sometimes it takes a while to see results. Did you know, for example, that it takes about three months for your eggs to form? Everything you do today will affect your menstrual health three months later. If you decide to make lifestyle changes to reduce your symptoms, give it three months each time to notice a difference.
2. Recognize your excuses and don't let them get the better of you. "It's not convenient right now, there's no point anyway, I'm dreading it, I'll do it another time, I'm not feeling well, I don't have time, there's something more fun to do"—recognize them for what they are: excuses.
3. Link your good habit to an existing one or perform it at a fixed time. For example: Every day after brushing my teeth, I will meditate for ten minutes, or every Monday at 5 p.m., I will take a thirty-minute walk.
4. Procrastination is the thief of time, so go for it. Skipping a habit once is doable. Skipping it twice is the start of a new routine. Stick to your new habit and don't be tempted into a new (or old) routine.
5. Find distraction . Do you want to quit smoking, biting your nails, over-shopping, snacking, or negative thinking? Find distractions and make it harder for yourself to fall back into your old habits. Go for a walk, visit a museum, see a theater show, visit family and friends, or take up a new hobby. Keep yourself busy for as long as you think it's necessary.
6. Keep it fun . Research shows that it's easier to maintain new habits if they're enjoyable. Don't like vegetables? Put them in a smoothie. Eating doesn't have to be a punishment, so keep it fun. Not a sports fan? Play a team, or listen to your favorite podcast while exercising. Make your new habit fun, and you'll truly enjoy it.

We're confident you'll persevere this year and become the best version of yourself. Have any questions, concerns, or comments? Chat with us —that's what we're here for!