CHANGE TAKES TIME: SETTING (CHALLENGING AND REALISTIC) EXPECTATIONS
A truth we don’t hear enough: meaningful change takes time. Or maybe we hear it often, but don’t think that it really applies to us. It’s remarkably easy to get caught up in the allure of quick fixes or dramatic transformations, but the reality is, sustainable progress is often slow, deliberate, and layered. And that’s not a bad thing.
The problem isn’t that change is hard (although it definitely can be). The problem is that we’re often set up with unrealistic expectations from the start. When we think we should overhaul our habits overnight or reach our goals in record time, we’re left feeling defeated if and when things don’t go perfectly or progress isn’t able to be sustained. So, let’s talk about how to approach change with both ambition and patience — how to challenge yourself while staying grounded in what’s realistic.
BUILD AND SHIFT HABITS GRADUALLY
Change starts with habits. But instead of flipping your life upside down, I often encourage clients to think about small, incremental shifts that build momentum over time. These shifts might seem (and might feel) insignificant in the moment, but they compound in powerful ways. A mindset shift can be really valuable, too: recognizing that small steps are part of building the big picture.
Some examples of these shifts might be:
Instead of vowing to “eat perfectly” starting tomorrow, focus on adding one serving of vegetables to your meals each day.
Instead of committing to an hour-long workout five days a week, start with 10 minutes of movement and build from there.
Instead of trying to overhaul your sleep schedule overnight, aim to go to bed 15 minutes earlier each week until you’re hitting your goal.
The key is consistency. When you commit to small, sustainable changes, you’re more likely to stick with them — and over time, they create a foundation for bigger shifts.
TRY NEW THINGS (EXPERIMENT, EXPERIMENT, EXPERIMENT)
Change often involves stepping outside your comfort zone, and that means trying new things. Whether it’s exploring different types of workouts, experimenting with new recipes, or adjusting your routine to see what works, give yourself permission to be curious.
Trying something new doesn’t mean it has to be perfect OR permanent. It also doesn’t have to look like the change that others are trying to implement (do not let comparison be the thief of your experimentation!). If it works, great! If it doesn’t, take it as information to guide your next steps.
LET GO OF WHAT NO LONGER SERVES YOU
Change isn’t just about adding new habits or routines; it’s also about letting go of things that don’t align with your goals anymore. Some favorite mindsets that my clients have recently given up:
Breaking up with the idea that you need to earn your food through exercise.
Ditching diets or rules that make you feel restricted and stressed.
Saying goodbye to habits that drain your energy (doomscrolling, saying yes to a drink you want to say no to, etc.).
Letting go can feel uncomfortable because it means leaving behind what’s familiar. This “hole” that you create then allows space for new habits and routines that genuinely support your growth, and that can be really exciting.
SET CHALLENGING AND REALISTIC EXPECTATIONS
So…how do you balance setting goals that challenge you without tipping into unrealistic territory? Here are a few tips:
Start with your why: “why does this change matter to me?” Connecting your goals to your values and priorities helps you stay motivated when things feel tough.
Break it down: big goals can feel overwhelming, so break them into smaller, actionable steps. Thinking about these supportive habits and skills gives you a path to follow. (And using this goal setting tool can help you to break down your big picture.)
Celebrate small wins: progress isn’t just the end result. Celebrate the moments when you show up for yourself, even in small ways. Did you drink an extra glass of water today? Celebrate that. Did you prep one meal this week? That’s a win. Increase your step count by 500 steps? You should be so proud of yourself.
Be flexible: life happens, and plans don’t always go as expected. Flexibility allows you to adjust without feeling like you’ve failed. Remember, progress isn’t linear.
Focus on what you can do today, even if it feels small. Because those small, consistent actions? They’re all the little pieces that are going to come together to make the entire puzzle fit together.
As a nutrition coach, my goal is to help you develop habits that are meaningful and sustainable, lasting far beyond the time we work together. Setting goals and embracing each step that gets you to them is just one tool in the toolbox. Learn more about how my guidance and support as a nutrition coach can help you find tools to help you meet your goals.
