What's your story? Stop making these 11 excuses.
The redbuds and poppies are blooming in the Sierra foothills, and the sun is out. I should be, too.
Kirstie: I haven't exercised today because I feel like I need a break after a busy week. Plus, I'm behind on my blog- a whole week. And I need to do laundry and pay bills.
Legitimate reasons or lame justifications for sitting on this couch? What story are you telling yourself today that's stopping you from prioritizing your health? I have a treasure trove of excuses that need regular dispelling to keep me on my eating and moving routines. I can get mean when my fallacies are exposed.
Judgments of one another aside, each person must strike a balance. I may need rest. Or maybe a run would better revive me. Washing clothes might be more important than meal prepping. And maybe my 87 blog readers should be considered before I lift weights. ; )
In the end, it's up to me, and it's up to you too.
Here are eleven excuses you may be using to avoid making changes and improvements to your health. (Or not- stop yelling at me!)
Illness or Injury: How we relate to being injured or sick varies drastically. My mother hates sympathy. All her life, she confronts adversity with ferocity and works hard to stay healthy. When she is ill, she wants to be left alone. She convalesces in total silence and hates pity. She takes actions that keep her moving, such as knee replacements in her 60s. She faced serious medical challenges by starting an aerobics class to help others- Age Strong. She hates coddling.
Nearly the opposite: As a child, I relished being sick. I often feigned illness because I associated it with extra love: unlimited TV, a comfy bed made up on the sofa, popsicles, soda to settle my stomach, and, if I was super sick, my favorite Aunts would bring me magazines and books to read. To be sick was to be catered to in my house. Price is Right, Tiger Beat, and Coca-cola. Heaven.
But what a terrible prescription for health.
As an adult, I've found it to be true that rest is needed, but so is fresh air, nutritious food, and even gentle exercise to move a virus through my body or heal an injury. Laying still, staring at the tube, imbibing sugary snacks only prolongs healing. Your body needs extra care and consideration when it's down and out. When illness or injury is preventing some or all exercise, that's when other elements of health, like diet or meditation, become even more important.
One other note on pain: Since adopting a regular exercise system, I've eliminated nearly all the pain I once experienced in my knees and legs from working a sedentary job.
Perfectionism: Too often, people see getting healthy through perfectionist's eyes. They need to be all in or not start at all. If they can't master a perfect diet or a strenuous exercise plan, they are out. And if results aren't immediate, it's over. Perfectionists may struggle with black-and-white thinking. This mindset can lead to feelings of guilt, shame, or inadequacy when they perceive themselves as falling short of their expectations. As a result, they may avoid prioritizing their health altogether to avoid facing these negative emotions.
Give yourself permission to be a terrible runner or cyclist or to eat as much as you want as long as it's healthy. Work to improve your overall health: you are not shooting for a pro athlete or supermodel here. Get better incrementally.
Altruism: Selfless concern for the well-being of others can sometimes lead individuals to neglect their own health needs in favor of helping others. Duty bound- they may perceive their time and energy as better spent on others, believing that their personal health concerns can wait or are less important compared to the needs of those they care for. Of course, the irony is that not making time for health shortens the quality and quantity of the years we have to give. Over time, neglecting personal health can lead to burnout, decreased energy levels, and impaired physical and mental well-being, ultimately reducing one's capacity to give to others.
**This has been my go-to excuse for years.
Kirstie: If I wasn't so busy caring for my kids (or my parents, or volunteering, or caring for my friends and neighbors, or being available for work), I would definitely start focusing on my health. But I'm such a giving person I can't.
Lack of Time: Many people claim they need more time to prioritize their health due to busy schedules with work, family, and other commitments. This excuse often reflects a genuine struggle to balance multiple responsibilities. People may prioritize immediate demands over long-term health benefits because the consequences of neglecting their health are not immediately apparent.
Look at your screen time - so many of us are losing our lives to our phones!
Financial Constraints: Some individuals argue that healthy living is expensive, citing the cost of gym memberships, organic food, and healthcare expenses. While healthier choices can sometimes come with a higher price tag, there are often affordable alternatives available. This excuse may also reflect a lack of awareness of budget-friendly health options or a perceived inability to make healthier choices within financial constraints.
My friend Susie used to run in her jeans in the middle of summer while her kids were at practice. Nothing special about her attire- she made it happen in the time she had in the clothes she was wearing.
Lack of Motivation: People may lack motivation to prioritize their health due to a lack of interest, enjoyment, or belief in the benefits of healthy behaviors. Motivation can be influenced by factors such as past experiences, self-confidence, and social support networks. Additionally, mental health issues like depression or anxiety can significantly impact motivation levels.
If I missed my morning exercise, I figured I'd miss my opportunities because (my excuse) I hated afternoon and evening runs. Then, I discovered that my morning motivation was actually just coffee. Now, when I need to change my routine - I just make sure coffee is handy.
Denial or Minimization: Some individuals deny or minimize the importance of prioritizing their health, either due to a lack of awareness about the potential consequences of unhealthy behaviors or a belief that they are immune to health problems. Denial can be a defense mechanism to cope with fear or anxiety about facing health challenges.
If you haven't read OUTLIVE by Dr. Peter Attila - do it.
Convenience: Unhealthy behaviors such as fast food consumption or sedentary lifestyles may be justified by their convenience. People may prioritize convenience over health due to habit formation, cultural norms, or perceived time-saving benefits.
Tip: On road trips, we used to end up at Inn and Out, but today's grocery stores have so many healthy options- and everyone can get something different, from sushi to salad. It is not only healthier but less expensive than takeout.
Stress: High levels of stress can lead people to neglect their health as they focus on managing immediate stressors. Stress can affect decision-making processes and lead to prioritizing short-term coping mechanisms (e.g., comfort eating, sedentary activities) over long-term health goals.
Cut out anything you can while adopting new health practices; you need to feel focused and calm to make real change.
Social Influence: Peer pressure or societal norms can influence individuals to prioritize social activities, such as eating out or drinking alcohol, over healthier alternatives. The desire to fit in or conform to social expectations may override individual health goals.
Who do you spend time with, and do they inspire you toward better health?
Perceived Complexity: Some individuals may feel overwhelmed by the perceived complexity of maintaining a healthy lifestyle, including navigating conflicting dietary advice, understanding exercise routines, or managing chronic health conditions. This complexity can lead to feelings of helplessness or resignation.
Take it slow; start with one change. For me, cardio leads to everything else. A run in the morning makes me calmer, leads to better eating, and makes me a more relaxed and sociable human. A healthy breakfast may be your #1 need. Whatever it is, meditation, weight training, swimming, start with that.
You can overcome these barriers with the help of education, support, and behavior changes. You can also develop strategies tailored to your individual needs and circumstances.
So, are you making excuses?
One last thought: language matters. We often know what we need to do. Need implies something you will get from outside of yourself, something you don't have yet, something in the future. Health changes are available to you now - immediately. Stop saying what you need to do and just do it.
Switch "I need to eat healthier" to "I eat healthy": change it with your next bite.
Swap "I need to exercise" to "I exercise"- change it with your next step.
And, yes, I wrote this for you if you're wondering.
Somebody loves you.
