Stop Thinking 'All or Nothing': Embrace the 'Dial Approach' to Healthy Habits

Life doesn’t slow down… and that’s okay.

Life is busy - most of the time, if not always. January often comes with resolutions and fresh starts, but whether it’s January, June, or any other time of year, life doesn’t stop. Work deadlines, family responsibilities, social commitments, unexpected hurdles - there’s always something - and it can feel overwhelming, especially when you’re trying to stay on track with your health goals.

It’s tempting to think, “I’ll get back on track when things calm down.”

Here’s the reality though: waiting for the perfect time keeps us stuck in a frustrating cycle of stopping and starting. Life doesn’t pause, so why should your progress? Instead of viewing your habits then as an on-off switch, try adopting the “dial” mindset, which is a game-changing approach for staying consistent, inspired by Precision Nutrition, a global leader in nutrition and lifestyle coaching.

The Dial Approach: Your New Mindset for Success
Think of your habits as a dial that you can adjust up or down depending on what’s happening in your life. When things are calm and feel manageable, turn the dial up. When life gets hectic or you're being pulled int too many directions at the same time, simply dial it down... but never switch it off completely.

This mindset keeps you consistent, which is where real progress happens.

Practical Examples for Adjusting the Dial
Let’s explore how you can apply the dial approach to your health habits after WLS:

• Exercise:

  • Dial Up: Attend a fitness class or go for a brisk 30-minute walk.

  • Dial Down: Take a gentle 5-minute walk around the block, do some light stretching, or park farther away at the shops.

  • You can find out more about how to make movement work for you here and how to start an exercise habit here.

• Nutrition:

  • Dial Up: Prepare balanced meals at home with lean proteins and lots of fresh vegetables.

  • Dial Down: Choose protein-first options when dining out, add a side of steamed vegetables or a salad to your meal, or have a smaller portion of your favourite treat.

  • Your clinic dietitian is a fantastic source of ideas and support with this, and you can read more from us here.

• Hydration:

  • Dial Up: Track your water intake and aim for your recommended number of glasses a day.

  • Dial Down: Keep a water bottle with you and take sips regularly, or start your day with a drink of water before coffee.

• Stress Management:

  • Dial Up: Meditate for 15 minutes daily or journal your thoughts each evening.

  • Dial Down: Pause for three deep breaths during a stressful moment or take a 5-minute break to step outside and reset.

  • These stress management resources may also be of interest.

• Mindful Eating:

  • Dial Up: Sit at the table, eat slowly, and focus on hunger cues.

  • Dial Down: Pause for a moment before eating to check if you’re hungry or just stressed. If it’s stress, try a quick distraction like a short walk or a chat with a friend.

  • Check out our free Mindless Eating Mastery 5-Day Challenge if you want more help with strategies.

• Sleep:

  • Dial Up: Create an evening routine with no screens and aim for 8 hours of restful sleep.

  • Dial Down: Focus on winding down and avoiding screens 30 minutes earlier than usual, or grab a quick power nap if your night was restless.

  • Have a read here for some more sleep strategies.

Why This Works
The dial approach works because it’s about progress, not perfection. It allows you to adapt to life’s inevitable ups and downs while staying consistent, because even small actions can reinforce your commitment to your goals, helping you build long-term habits.

Your Challenge for Today
Think about where your dial is right now. Can you turn it up slightly? Or do you need to dial it down to make it manageable?

The key is keeping your progress steady, no matter the setting.

For example, if you’re facing a busy week, maybe it’s swapping sugary drinks for water or prioritising protein at meals. If you’re feeling great, it might be the perfect time to try a new activity or prepare meals in advance.

Final Thoughts
Remember, it’s not about doing it all perfectly - it’s about doing something consistently. Embracing the dial mindset is a powerful step toward lasting health and wellness, no matter what life throws your way.

So, let’s make this the season, and the year, of progress, not pause - and of showing up for yourself in ways that truly matter.