Do you rely on self control or motivation to reach your goals? Have you tried and failed to stick to a new habit after a few days of trying. I hear you! You are not alone. I’ve been researching behaviour change and uncovered some fascinating insights I want to share with you.

It’s easier to be positive when your life is going well and the world is relatively settled.

When that’s not happening, (like it is right now for some of us) that’s when you need to call on practices that build resilience. Researchers from the University of Virginia found when standing in front of a hill, people who were with their friends estimated the hill to be 10 to 20% less steep than participants who were alone. And the longer the friendship, the less steep the hill appeared.

What do you think would be more stressful?

Knowing something bad is going to happen or the uncertainty that it might happen, but it also might not.

Scientists from the University College in London found it was uncertainty that led to significantly more stress, than actually knowing something unpleasant was going to happen.

How easy is it to change your mindset? Recognise your daily actions and habits matter. Every action you take today is a vote for the person you will be next year and in 5 years time. Build in protective factors to help manage stress such as movement, connection and meditation. And consistency beats intensity - make daily habits automatic so you don’t have to choose to be healthy.

Feeling like an imposter means you value what you’re doing. If you feel like an imposter, it means being successful in your field really matters to you. In other words, you are in the right place.  Step back from feelings of shame and not being good enough.

How often have you thought about the mentors or people who helped shape you into the person you are today It might have been one single conversation or regular friendly advice from someone older than you.

How often are you actually paying attention to what’s going on for you right now? Even reading this - are you solely focused on paying attention to the task at hand? Focusing on the present moment can be challenging.

This holiday season, do you want to do what you've always done or would you like to actually enjoy it for a change?