In this episode of the Self-Selecting Podcast, I dive deep into the crucial concept of "adherence" — what it really means, why it’s so hard to master, and practical steps you can take to overcome non-adherence in your fitness, nutrition, and personal growth journeys. I draw on client experiences, personal anecdotes, and industry wisdom to highlight how you can shift your mindset, build stronger habits, and ultimately, take ownership of your goals.
Timestamps:
- [00:00:00] - Welcome & episode introduction.
- [00:01:08] - The importance of recognizing mistakes without guilt or shame and how taking ownership leads to growth.
- [00:02:15] - Common rationalizations and excuses people make to justify poor decisions.
- [00:04:30] - The significance of honesty with oneself about adherence and how even small deviations can add up over time.
- [00:06:04] - Case Study: Client story about misreporting dietary deviations, emphasizing the importance of clarity and self-accountability.
- [00:08:00] - Exploring the difference between mistakes and deliberate choices that derail progress.
- [00:10:34] - Why flexibility in meal planning can be helpful but also dangerous if misapplied.
- [00:12:11] - Identifying triggers for non-adherence.
- [00:14:19] - How emotional responses to stress and social comments can push people toward non-adherence.
- [00:17:42] - How boredom often masquerades as hunger and how to reinforce mental discipline by connecting actions to larger goals.
- [00:20:06] - The power of taking control of decisions and how agency impacts long-term adherence.
- [00:22:43] - How to stay on track while traveling and the consequences of mismanaging food intake on trips.
- [00:25:00] - The clinical definition of adherence and its relevance to the coaching space.
- [00:29:13] - The psychological role of "buy-in."
- [00:32:34] - Tips on how to control your environment to support adherence.
- [00:35:17] - Reframing adherence through language.
- [00:38:38] - Dealing with social pressures during holidays.
- [00:42:42] - Should you indulge in "cheat meals"?
- [00:45:50] - The psychological roots of self-sabotage and how to recognize when it’s happening.
- [00:50:00] - Final reflections on how to reframe adherence, set clear goals, and ensure alignment between daily actions and long-term success.
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