8 Scary Good Habits: NO Tricks only Tips and occasional Treats
The scariest part of October isn’t haunted houses or overflowing candy bowls… it’s how quickly old habits can creep back in- FACT
But here’s the good news: discipline (not motivation) is what keeps those habits from haunting your progress.
TRICK: Motivation > Discipline
TIP: Discipline is a skill we must practice daily
This season let’s focus on these Scary Good Habits = simple tricks that keep your goals on track while still enjoying the treats (when worth it)
1. Protein First at Every Meal
Prioritize each plate w/ 25–30g protein. Protein keeps you feeling full (less snacking), supports/builds muscle and helps prevent the sugar crashes that come with those worth it seasonal sweets.
2. Hydration or diedrate
Aim for 100 oz daily (or half your bodyweight in ounces). Staying hydrated curbs unnecessary snacking (often thirst in disguise). TRICK I mean Pro TIP: bring a shaker cup to parties so water is always within reach/ cup in hand to minimize those drinking questions.
Bonus: Don’t forget electrolytes! Sodium, potassium, magnesium & calcium help your body absorb water, support muscle function, & prevent cramping, ESP. important if you’re sweating or on the move. Add an hydration stick to your water for a electrolyte boost that works smarter, not harder.
3. Movement as Non-Negotiable
Think of daily movement as a deposit in your energy bank. Whether it’s 10k steps, a 30 minute workout: @ home or at the gym (all different levels of workout programs inside the best fitness app: $9.99/ per month). Each bit counts toward your long term health!
Movement isn’t just about burning calories but also helps…
Regulate blood sugar & improve insulin sensitivity
Support cardiovascular health & endurance
Maintain strength, mobility & joint health
Enhance mood by releasing endorphins & reducing stress
No matter your level, there’s a way YOU CAN and GET TO move. #CHOOSEYOURHARD
Programs inside the best fitness app (just $9.99/month) cater to all levels…from beginner to advanced (so you can CHOOSE to make movement a consistent, non-negotiable spoooky good habit.
4. Progress Tracking (Even When It’s Messy)
Photos, weigh ins, food logs this all counts when stating “progress tracking” Tracking builds awareness and prevents the “all-or-nothing” spiral. Even imperfect tracking is better than none… TIP no tricks.
One of my favorite features inside the best fitness app: side-by-side progress photos. No messy phone folders, everything organized in one place see your changes clearly; over time.
Tracking isn’t forever but it should be used even if short term to learn what your body is missing, understand what it’s actually getting AND build awareness (another TIP no trick)
Then, you can transition to long-term habits with confidence, knowing your body and nutrition.
5. Plan Your Indulgences
Don’t fear the treat just choose it intentionally!
Example: “I’ll enjoy one dessert I love, but I’ll fuel with protein and veggies first.” Indulgence planned = indulgence enjoyed, without guilt.
TIP: take a bite; ask yourself: is this WORTH me finishing and how will my body respond within doing so..
6. The Big 4: Your Secret Sauce
When all else feels hectic, fall back on the Big 4 daily anchors:
Prioritize protein
Log your calories
Movement is medicine
Water Win hydrate
Stick to these and youll be on the route of sustainable success no matter how wild October gets.
7. Morning Routine Reset
Start each day with one disciplined choice: a workout, a protein packed breakfast, or journaling. Beginning strong sets the tone even if evenings are unpredictable.
*Challenge yourself by CHOOSING to try ONE new one every day this month (ONE. DAY. AT. A. TIME. OCTOBER)
8. Evening Routine Matters Too
Remember: your morning routine actually begins the night before. Setting out your water, planning tomorrow’s meals, or laying out workout clothes removes decision fatigue. A solid evening routine is what makes your morning habits stick. “Back-to-Routine Reset” blog post shared last month!
The best habits aren’t scary at all but should be repeatable, sustainable AND help you build a lifestyle you don’t need a vaca/break from.
Want help staying accountable to your Big 4 this season?
Join the Route of Healthy Living community and choose the route that leads you to lasting success.