Maintaining Healthy Habits During Challenging Times

We may have the best of intentions when making plans to eat well, exercise and get more sleep, but then a stressful situation, a new challenge or a life-changing circumstance throws everything off course. This feeling may be all too familiar with the second wave of COVID-19 now among us. However, it is possible to gain traction with health and lifestyle changes and begin to see benefits even when faced with adversity.


Here are a few techniques from TELUS Health, CDSPI’s Members’ Assistance Program (MAP) provider, to consider when trying to establish lasting routines and habits:


Identify your intrinsic motivation. Intrinsic motivation is what drives our actions in the long term. It is our deep desire for something that we value. You can identify it when you hear yourself say, “I want to…” versus, “I need to…,” “I have to…” or “I should….” Identify all the positive reasons you want to do something and write them down in a wellness journal that you can review to remind yourself of your goals and revise them over time.


Set a time, make a plan and commit. Remind yourself of the reason you want to make a change or form a positive habit and develop specific strategies outlining when and how you’ll do it. For example, “I will drink eight glasses of water per day by drinking one while the coffee is brewing, four while at work, one while cooking dinner, and two after dinner while watching television. I want to do it because I have more energy when I am well hydrated.”


Pair your good intention with something you’re already doing. Pick an established routine like brushing your teeth and perform the routine or habit you’re trying to establish immediately after. This will help you remember to stay on track.


Make a list of all the benefits of the habit you’re adopting. You might surprise yourself when you start listing all the positive things it will do for you.


Practice self-compassion. On the days when you’re committed to performing your new routine or habit, tell yourself that you'll do it for five to ten minutes. By doing this, you’ll give yourself permission to stop if you’re not feeling up to continuing. This works particularly well with habits like exercise because many times our biggest roadblock is getting started.


Flex your mindfulness muscle. When you're doing the activity, focus on what you’re noticing and appreciating about it. This will make you more present in the moment and will anchor the quality of life benefits you perceive and value.


Think of building healthy habits as an experiment. It’s important not to put unnecessary stress on yourself. It takes time to figure out what works and what doesn't. Seeing your habit as a learning experience will help you succeed. Once you've established the benefits of forming your habit, it will be hard not to continue because you won't want to give up what you gain in quality of life.


Develop a minimum necessary standard. Paring down your healthy habits to the basics like sleep, hydration, nutrition, and some form of exercise can help when you go through periods of peak stress. When life calms down a bit, you can resume the other healthy habits you’re developing to keep you on track to live your best life.


CDSPI’s Members’ Assistance Program (MAP)* is here to help you through these challenging times. We invite you to reach out at any time for counselling and advice on coping with change by calling 1.844.578.4040. You can also visit for relevant resources and support.



*This information is provided by TELUS Health.