• HOME
  • ABOUT
    • About Us
    • Meet Our Experts
    • Success Stories
    • Frequently Asked Questions
    • Our Story
    • Tour The Facility
  • PAIN RELIEF
    • Back Pain
    • Sciatica
    • Herniated Disc
    • Shoulder Pain
    • Knee Pain
    • Neck Pain
    • Youth Injury
    • Pregnancy & Postpartum
  • FITNESS PROGRAMS
    • Personal Training
    • Get In Shape
    • Youth Injury Prevention
    • Performance Training
  • TIPS & ADVICE
    • Free Reports
    • Blog
    • Podcast
    • Recommended Products
    • Workshops
    • Custom Orthotics
    • Custom Pillow
  • HIRING
    • NOW HIRING – Office Manager
    • NOW HIRING – Client Care Specialist
    • NOW HIRING – Massage Therapist
    • NOW HIRING – Performance Specialist
    • Client Relationship Specialist
    • Account Manager
    • Sales Development Representative
    • Sales Specialist
    • Physical Therapist
    • Client Experience Specialist
    • Marketing Assistant
    • Operations Manager
    • Internship
    • Acupuncturist
    • Marketing Internship
  • CONTACT
    • Virtual Visits
    • Inquire About Cost & Availability
    • Free Phone Consultation
    • Free “Discovery” Visit
    • Contact Us
Sports Performance Physical TherapySports Performance Physical Therapy
  • HOME
  • ABOUT
    • About Us
    • Meet Our Experts
    • Success Stories
    • Frequently Asked Questions
    • Our Story
    • Tour The Facility
  • PAIN RELIEF
    • Back Pain
    • Sciatica
    • Herniated Disc
    • Shoulder Pain
    • Knee Pain
    • Neck Pain
    • Youth Injury
    • Pregnancy & Postpartum
  • FITNESS PROGRAMS
    • Personal Training
    • Get In Shape
    • Youth Injury Prevention
    • Performance Training
  • TIPS & ADVICE
    • Free Reports
    • Blog
    • Podcast
    • Recommended Products
    • Workshops
    • Custom Orthotics
    • Custom Pillow
  • HIRING
    • NOW HIRING – Office Manager
    • NOW HIRING – Client Care Specialist
    • NOW HIRING – Massage Therapist
    • NOW HIRING – Performance Specialist
    • Client Relationship Specialist
    • Account Manager
    • Sales Development Representative
    • Sales Specialist
    • Physical Therapist
    • Client Experience Specialist
    • Marketing Assistant
    • Operations Manager
    • Internship
    • Acupuncturist
    • Marketing Internship
  • CONTACT
    • Virtual Visits
    • Inquire About Cost & Availability
    • Free Phone Consultation
    • Free “Discovery” Visit
    • Contact Us

4 Ways to Turn this Year’s Resolutions into Long-Term Habits

January 1, 2022 Posted by Dr. Katie - Physical Therapist Acupuncture, Ankle & Foot, CrossFit, Elbow & Hand, Fitness & Performance Training, Health & Wellness, Hip, Back & Core, Injury Prevention, Knee, Massage Therapy, Neck, Physical Therapy, Recovery Techniques, Running, Shoulder, Warm Up & Mobility, Youth Athletes

Why do some people have a harder time sticking to their resolutions? And why can some people adopt new habits and make them look effortless? There are many reasons, but the simple answer is that these people are likely adopting habits that are more realistic, more sustainable, and they may have set up their environment in a way that supports their new habits. If you’ve struggled in the past to stick with your overly-ambitious resolutions and this year you want to instead develop long-lasting habits, then this is the blog for you.

  1. Change your environment to encourage performance of the habit. A positive change would be keeping dental floss visible in multiple places if your goal is to floss after every meal. A negative change to the environment would be hiding items or making it difficult to access items which you are trying to cut out of your daily routine (e.g., taking batteries out of the TV remote and hiding them in hard to reach places if you are trying to watch less TV).
  2. Make your habit one that is easy and attractive to you. If the thought of habitually getting up at 5 AM to run is not at all attractive or easy for you to do, then why make that your goal? Choose a mode of exercise that you enjoy, and a time which is convenient for you; doing so will ensure you actually perform this task consistently. If fitness isn’t a goal of yours, consider how you can apply this tip to eating more fruit. Choosing fruits which you enjoy, are convenient to keep on your kitchen counter, and easy to eat with minimal preparation makes your new habit more successful. If you choose fruit that requires extensive preparation, is not your favorite, and requires special storage then you are creating more barriers for yourself.
  3. Track your habits! If you aren’t tracking it, you aren’t completing it. There are multiple versions of habit trackers available, including templates you can print and apps to download. By using a tracker daily, you are reinforcing your performance of the task and holding yourself accountable. For each habit you are tracking, you want to use a separate category or checkbox as this will force you to check eat item off, rather than checking one box for all habits.
  4. Create a reward system for yourself. Research has shown that successful habits are ones that you adhere to for longer periods of time (we commonly hear “stick to it for a month”). Additional research supports the use of incentives to encourage habit performance. What that means is if you stick to your goal, and create an incentive down the road that keeps you motivated, your chances of staying on track are greater.

Beyond all else, be kind to yourself as you try to add new habits to your life and make changes. It’s not easy and everyone slips up occasionally. Instead of giving up and stopping entirely, it’s helpful to think “Progress, not Perfection”. Start again the next day and your chances of sticking with your habits are much greater than if you had stopped altogether. Good luck and Happy New Year!

–Dr. Katie

Dr. Katie - Physical Therapy - Chula Vista
Sports Physical Therapist

STAY CONNECTED

Instagram: CLICK HERE

Facebook: CLICK HERE

YouTube: CLICK HERE

Podcast: CLICK HERE

TUNE IN TO OUR PODCAST


Share this:

  • Click to share on Facebook (Opens in new window)
  • Click to share on Twitter (Opens in new window)
  • Click to share on LinkedIn (Opens in new window)
  • Click to share on Reddit (Opens in new window)
  • Click to share on Tumblr (Opens in new window)
  • Click to email a link to a friend (Opens in new window)
Share
5

About Dr. Katie - Physical Therapist

Doctor Of Physical Therapy | Sports Physical Therapist | Movement Specialist

You also might be interested in

Is Weightlifting Safe For Kids?

Is Weightlifting Safe For Kids?

Jul 21, 2018

Have you or anyone you know ever heard these questions[...]

How To Best Use Your FSA/HSA At Sports Performance

How To Best Use Your FSA/HSA At Sports Performance

Nov 6, 2021

HSA stands for Health Saving Account and FSA stands for Flexible Spending Account. There is a big difference between the two and every insurance company is different. FSA and HSA plans are like personal savings accounts. However, the funds in the accounts can only be used for qualifying medical expenses. To learn more, watch our podcast on how to best use your HSA or FSA at Sports Performance. Enjoy!

5 Easy Ways to Reduce Injury Risks for Youth Athletes

5 Easy Ways to Reduce Injury Risks for Youth Athletes

Mar 7, 2020

If you are a parent, you need to read this.

“Tell Us Where It Hurts…”

And We’ll Send You Our Best Advice And Top Tips In One Special Report…

It’s FREE! Just Look Below And Find The One That Works Best For You…

Physical Therapy in Chula Vista, CA

BACK PAIN

Physical Therapy in Chula Vista, CA

SHOULDER PAIN

Physical Therapy in Chula Vista, CA

KNEE PAIN

Physical Therapy in Chula Vista, CA

YOUTH INJURY

BLOG CATEGORIES

  • Acupuncture (33)
  • Ankle & Foot (43)
  • CrossFit (62)
  • Elbow & Hand (38)
  • Fitness & Performance Training (114)
  • Health & Wellness (92)
  • Hip, Back & Core (62)
  • Injury Prevention (118)
  • Knee (46)
  • Massage Therapy (49)
  • Neck (41)
  • Physical Therapy (120)
  • Recovery Techniques (86)
  • Running (46)
  • Shoulder (47)
  • Warm Up & Mobility (71)
  • Youth Athletes (49)

FOLLOW US ON INSTAGRAM

Unlock the Power of Taping! 🔑 Tap into a world Unlock the Power of Taping! 🔑

Tap into a world of limitless possibilities! Our skilled physical therapist uses the power of tapping to nurture joints and muscles, empowering you to pursue your passions without limits. Say ‘Yes’ to boundless movement! 🏃

Send us a DM if you have any questions! 📲

#SportsPerformancePT #PhysicalTherapy #TappingTechniques
____________________________________
Sports Performance PT - San Diego, CA

We specialize in keeping people healthy and active. 

🌐Website: SportsPerformancePT.com

☎️Phone: (619) 397-1391

#SportsPerformancePT #SanDiego #ChulaVista #KearnyMesa #Eastlake #PointLoma #Gaslamp #LittleItaly #NorthPark #SoCal #SouthBay #PhysicalTherapy #SportsPerformance #InjuryPrevention #Rehab #StrengthTraining #Weightlifting #WeightTraining #GymLife #SanDiegoFitness #SanDiegoFit #SDfitness #SanDiegoLiving #SoCalLiving #SDliving #SanDiegoLife #PhysicalTherapySanDiego
Join our Team! Elevate Athletes as a Performance S Join our Team! Elevate Athletes as a Performance Specialist – Unleash your Expertise! 🏋️

Calling all health and wellness enthusiasts with a passion for elevating athletic performance! If you thrive on pushing limits, inspiring progress, and optimizing potential, this is your moment. Join our SP team as a Performance Specialist and make a lasting impact. 🌟

Ready to take a leap? Click the link below to seize this incredible opportunity! 💪⬇️

Link: https://www.sportsperformancept.com/performance-specialist-application/ 

#SportsPerformance  #PhysicalTherapy  #JoinTheTeam
_________________________________
Sports Performance PT - San Diego, CA

We specialize in keeping people healthy and active. 

🌐Website: SportsPerformancePT.com

☎️ Phone: (619) 397-1391

#SportsPerformancePT #SanDiego #ChulaVista #KearnyMesa #Eastlake #PointLoma #Gaslamp #LittleItaly #NorthPark #SoCal #SouthBay #PhysicalTherapy #SportsPerformance #InjuryPrevention #Rehab #StrengthTraining #Weightlifting #WeightTraining #GymLife #SanDiegoFitness #SanDiegoFit #SDfitness #SanDiegoLiving #SoCalLiving #SDliving #SanDiegoLife #PhysicalTherapySanDiego
Discover a healthier you and a healthier family at Discover a healthier you and a healthier family at Fit Fest on Oct 14th! 🤩

Don’t miss this FREE, family friendly event showcasing local businesses dedicated to health and fitness. Whether you’re seeking a healthier lifestyle for yourself, your spouse, or your kids, Fit Fest is your go-to destination for inspiration and transformation! 🔥

If you want to learn more about this event, click the link below! ⬇️

Link: https://www.sportsperformancept.com/fitfest/ 

#SportsPerformance #PodcastTalks #FitFest2023
____________________________________
Sports Performance PT - San Diego, CA

We specialize in keeping people healthy and active. 

🌐Website: SportsPerformancePT.com

☎️Phone: (619) 397-1391

#SportsPerformancePT #SanDiego #ChulaVista #KearnyMesa #Eastlake #PointLoma #Gaslamp #LittleItaly #NorthPark #SoCal #SouthBay #PhysicalTherapy #SportsPerformance #InjuryPrevention #Rehab #StrengthTraining #Weightlifting #WeightTraining #GymLife #SanDiegoFitness #SanDiegoFit #SDfitness #SanDiegoLiving #SoCalLiving #SDliving #SanDiegoLife #PhysicalTherapySanDiego
Celebrating One Year of Excellence with Dr. Shane! Celebrating One Year of Excellence with Dr. Shane!! 🎉

It is a special day at Sports Performance as we celebrate Dr. Shane’s one year as a SP Physical Therapist! His dedication, expertise, and unwavering commitment have made a world of difference for all of us. 💗

Join us in the comments below to congratulate Dr. Shane and show your appreciation for the incredible work he does! 🙌

#SportsPerformancePT #TeamSP #Friday. 
____________________________________
Sports Performance PT - San Diego, CA

We specialize in keeping people healthy and active. 

🌐Website: SportsPerformancePT.com

☎️Phone: (619) 397-1391

#SportsPerformancePT #SanDiego #ChulaVista #KearnyMesa #Eastlake #PointLoma #Gaslamp #LittleItaly #NorthPark #SoCal #SouthBay #PhysicalTherapy #SportsPerformance #InjuryPrevention #Rehab #StrengthTraining #Weightlifting #WeightTraining #GymLife #SanDiegoFitness #SanDiegoFit #SDfitness #SanDiegoLiving #SoCalLiving #SDliving #SanDiegoLife #PhysicalTherapySanDiego
Expert guidance for shoulder relief! 🤗 Watch o Expert guidance for shoulder relief! 🤗

Watch our massage therapist, Karo, unveil effective exercises for your rotator cuff tendons. Experience pain relief while doing high intensity contractile exercises.Embrace the path to pain-free living. Let your discomfort lead the way to healing! 🌟
 
Send us a DM if you have any questions! 📲

#MassageTherapy #SportsPerformancePT #MassageTipThursday
____________________________________
Sports Performance PT - San Diego, CA

We specialize in keeping people healthy and active. 

🌐Website: SportsPerformancePT.com

☎️Phone: (619) 397-1391

#SportsPerformancePT #SanDiego #ChulaVista #KearnyMesa #Eastlake #PointLoma #Gaslamp #LittleItaly #NorthPark #SoCal #SouthBay #PhysicalTherapy #SportsPerformance #InjuryPrevention #Rehab #StrengthTraining #Weightlifting #WeightTraining #GymLife #SanDiegoFitness #SanDiegoFit #SDfitness #SanDiegoLiving #SoCalLiving #SDliving #SanDiegoLife #PhysicalTherapySanDiego
Form is the Foundation! 💪 At Sports Performanc Form is the Foundation! 💪

At Sports Performance, form always comes first. Watch as Coach Jamie guides our youth client through perfecting his deadlift technique. If you’re seeking a place to master form, build strength, and more, look no further. 💯🏋️

Send us a DM if you have any questions! 📲

#SportsPerformance #PerformanceTraining #PushingBoundaries
____________________________________
Sports Performance PT - San Diego, CA

We specialize in keeping people healthy and active. 

🌐Website: SportsPerformancePT.com

☎️Phone: (619) 397-1391

#SportsPerformancePT #SanDiego #ChulaVista #KearnyMesa #Eastlake #PointLoma #Gaslamp #LittleItaly #NorthPark #SoCal #SouthBay #PhysicalTherapy #SportsPerformance #InjuryPrevention #Rehab #StrengthTraining #Weightlifting #WeightTraining #GymLife #SanDiegoFitness #SanDiegoFit #SDfitness #SanDiegoLiving #SoCalLiving #SDliving #SanDiegoLife #PhysicalTherapySanDiego
Strengthening the Foundation 🔥 Join us for a g Strengthening the Foundation 🔥

Join us for a glimpse into a client’s journey by targeting those crucial rotator cuff muscles. In between physical therapy sessions, our clients are empowered with exercises and stretches like this to nurture their journey to better health. 💫

Send us a DM if you have any questions! 📲

#SportsPerformance  #PhysicalTherapy #ShoulderExercise
____________________________________
Sports Performance PT - San Diego, CA

We specialize in keeping people healthy and active. 

🌐Website: SportsPerformancePT.com

☎️Phone: (619) 397-1391

#SportsPerformancePT #SanDiego #ChulaVista #KearnyMesa #Eastlake #PointLoma #Gaslamp #LittleItaly #NorthPark #SoCal #SouthBay #PhysicalTherapy #SportsPerformance #InjuryPrevention #Rehab #StrengthTraining #Weightlifting #WeightTraining #GymLife #SanDiegoFitness #SanDiegoFit #SDfitness #SanDiegoLiving #SoCalLiving #SDliving #SanDiegoLife #PhysicalTherapySanDiego
Calling all health and wellness enthusiasts! 🌱 Calling all health and wellness enthusiasts! 🌱

Exciting news awaits – an incredible chance to join our SP team as a Massage Therapist! Do you have a knack for healing through the art of massage? If so, this is the opportunity for you. 💆

If you’re ready to be a vital part of enhancing athletic excellence and overall well-being. Click the link below to seize this amazing opportunity! 👇

Link: https://www.sportsperformancept.com/massage-therapist-position/

#SportsPerformance  #PhysicalTherapy  #JoinTheTeam
_________________________________
Sports Performance PT - San Diego, CA

We specialize in keeping people healthy and active. 

🌐Website: SportsPerformancePT.com

☎️ Phone: (619) 397-1391

#SportsPerformancePT #SanDiego #ChulaVista #KearnyMesa #Eastlake #PointLoma #Gaslamp #LittleItaly #NorthPark #SoCal #SouthBay #PhysicalTherapy #SportsPerformance #InjuryPrevention #Rehab #StrengthTraining #Weightlifting #WeightTraining #GymLife #SanDiegoFitness #SanDiegoFit #SDfitness #SanDiegoLiving #SoCalLiving #SDliving #SanDiegoLife #PhysicalTherapySanDiego
🌟Words of Gratitude 🌟 Rosanne’s powerful 🌟Words of Gratitude 🌟

Rosanne’s powerful words remind us why we do what we do. We’re deeply touched by transformational experiences our clients are having on their path to better health. Thank you, Rosanne, for sharing your journey with us! 🛣️

We’re a proud SP family dedicated to making a difference in lives. 🫶 

#SportsPerformance  #PhysicalTherapy  #ClientAppreciation
_________________________________
Sports Performance PT - San Diego, CA

We specialize in keeping people healthy and active. 

🌐Website: SportsPerformancePT.com

☎️ Phone: (619) 397-1391

#SportsPerformancePT #SanDiego #ChulaVista #KearnyMesa #Eastlake #PointLoma #Gaslamp #LittleItaly #NorthPark #SoCal #SouthBay #PhysicalTherapy #SportsPerformance #InjuryPrevention #Rehab #StrengthTraining #Weightlifting #WeightTraining #GymLife #SanDiegoFitness #SanDiegoFit #SDfitness #SanDiegoLiving #SoCalLiving #SDliving #SanDiegoLife #PhysicalTherapySanDiego
LOAD MORE FOLLOW ON INSTAGRAM
Experience the Sports Performance difference! Call us today (619) 397-1391

CLAIM YOUR FREE E-BOOK

Get A FREE E-Book When You Subscribe To Our Blog!

Use the Form Below to Get Weekly Health Tips Sent to You for FREE.

LOCATIONS

  • Chula Vista Location (Headquarters)
  • 821 Kuhn Dr., Unit 107, Chula Vista, CA 91914
  • (619) 397-1391
  • TeamSP@SportsPerformancePT.com

Monday – Thursday: 7:00am – 7:00pm
Friday: 7:00am – 5:00pm

______________________________________

  • San Diego Location
  • 4029 Pacific Hwy, San Diego, CA 92110
  • (619) 397-1391
  • TeamSP@SportsPerformancePT.com

Monday – Thursday: 9:00am – 6:00pm
Friday: 8:00am – 5:00pm

______________________________________

  • Kearny Mesa Location
  • 5745 Kearny Villa Rd, Suite 113, San Diego, CA 92123
  • (619) 397-1391
  • TeamSP@SportsPerformancePT.com

Monday – Thursday: 9:00am – 6:00pm
Friday: 8:00am – 5:00pm

GET STARTED

Schedule Appointment

Free “Discovery” Visit

Free Phone Consultation

Inquire About Cost & Availability

Frequently Asked Questions

Meet Our Experts

Contact Us

CONNECT WITH US

Blog

Podcast

We’re Hiring! Join Our Team!

POLICIES & NOTICES

Privacy Policy

Terms of Use

Disclaimer

© 2023 Sports Performance Physical Therapy. All Rights Reserved.

  • Services
  • About
  • Contact
  • Shop
  • Buy Highend
Prev Next