Many of the habits that affect our liver health develop gradually over time and often without us fully noticing. Busy schedules, stress, tiredness, emotions, convenience and routine can all shape the choices we make every day.

What matters now is not blaming yourself for the past but understanding your current habits and recognising where small changes could better support your health going forward.

That starts with honesty.

Be honest

Sometimes we believe we’re moving more, eating differently or sticking closely to our plan. But when we start tracking our habits honestly, we may notice patterns we hadn’t fully realised before.

Being honest with ourselves can be difficult. Sometimes habits are so automatic that we barely notice them. Other times, we focus more on what we intended to do than what actually happened.

But awareness is an important part of change. Once you can clearly see your habits and routines, you’re in a much better position to adjust them over time.

Remember, this is about small everyday habits — not perfection or how quickly you lose weight. Focus on the habits themselves, rather than the results.

The Habit Tracker can help with this. Try filling it in as accurately as you can, recording what you actually did, rather than what you hoped or planned to do.

Be accountable

Once you start recognising your patterns and routines, you can begin setting small goals that feel realistic and achievable.

Accountability is not about punishing yourself or relying on willpower all the time. It’s about creating systems and routines that make healthy habits easier to maintain consistently.

Some ways to support yourself are:

• Track your habits with the Habit Tracker
• Plan ahead and make liver-friendly choices easy and convenient
• Take photos of your meals if it helps you stay aware of your habits
• Track your activity so you can see your progress over time
• Join a support group or community challenge
• Share your goals with someone you trust
• Celebrate small wins and progress
• Plan for days that don’t go to plan, then return to your routine the next day
• Consider working with a dietitian, exercise professional or coach if you need extra support

Keep a journal

Another helpful tool is keeping a journal.

Each day, you might write down:

• What you did (what you ate, how much you moved)
• How you felt, especially before habits you’d like to change
• Things that went well (“I went for a walk after dinner”)
• Things you’d like to adjust tomorrow (“I’ll prepare lunch earlier”)

Over time, journalling can help you notice patterns, understand your triggers and recognise the habits that best support your health.

Focus on learning, not blame

This process is about awareness and learning — not criticism or punishment.

Try to avoid:

• Punishment (I overate today so I’ll eat nothing tomorrow)
• Self-criticism (I’m so lazy)
• Emotional spirals (If I can’t do this I’ll get sicker and sicker)
• Over-analysis of everything you did.

At the end of each week, spend a little time reflecting on your progress. Look for patterns, habits and triggers you may not have noticed before. Most importantly, notice the positive changes you’ve already started making.

Then think about one small change you’d like to focus on next week.

back to plan for success Next in the Series: Be Kind to Yourself