A weekly ritual is one of the most important take-aways I’ve learned from habits-based
coaching. It is often one of the biggest factors in whether I (or my nutrition clients) succeed in
the upcoming week when it comes to making healthy choices consistently.
The weekly ritual is performed once a week, and it is designed to set you up for success! Here’s an example of a suggestd ritual that helped one of our clients who was struggling with healthy snacks at work. This is what we came up with for him on Sunday evenings:
Each Sunday evening we had him make up a weekly healthy “Snack Bucket” to take to his work fridge on Monday morning. It was filled with:
- Mixed nuts + seeds
- Greek yogurt, Skyr or cheese
- Hard boiled eggs
- Dried meats
…basically a mix of healthy(ish) options to grab at work that varies seasonally, that he likes and that work for him and his eating schedule. This was a huge improvement over the biscuits, cookies and chocolate bars he was snacking on.
The weekly ritual can be taken even further!
For example, you could cut and chop all of the vegetables for the week ahead. Pick out your work outfits in advance, plan and cook your entire meals for the week etc.
Sometimes a daily ritual can work better, for example putting your gym clothes and gym bag by your door or in the car so they are always available to you.
Figure out where your struggle is and try a daily or weekly ritual to improve things!
Let us know your struggles in the comments below and let’s see if we can come up with a ritual that would help you!