The motto at this selfcare blog is to help make your life easier. The best way to do this is to frontload every activity so that the habit becomes permanent. How? Here are some easy steps:
It's almost like a schedule that you will need to keep consistent and to make sure you have a checklist for everything before the action is required.
To make this more concrete in your mind, let's use the example of exercise. For some people it's easy peasy, for others, it's mind bendingly hard to keep.
One way is to know your tendency. A tendency is an inclination to do something. For example, your may not realize it but if you're a Questioner, you may not want to do something unless there's a reason for it.
Gretchen Rubin is the queen of the Happiness Podcast and utilized a quiz that helps determines your tendency. Why? If you know what type of tendency you have, you are MORE likely to keep your habit. If you aren't sure what your tendency is, headhere
Now that you know what tendency you are, let's focus on that exercise example to make sure you keep your habit consistently and daily.
First, write the goal in your journal, whiteboard on your fridge, your calendar, or the amazing journal apps on your phone. Why? (for all you questioners out there) When you write the goal down, it provides a type of reminder that you see. Sometimes when it's out of sight, it's out of mind. Tell other people about your goal. The next time they see you, they may ask you how's the goal.
Second, if your habit requires equipment, materials, or pre planning. This is the time to make sure you have that prepared BEFOREHAND. For example, with exercise, after work, you may have change of clothes in the backseat of your car . For me, I have a mini luggage with all my workout clothes and towels. Notice that you don't need to drive home to change if you're aways from the workout place. Or sayman I don't have any workout clothes. One LESS excuse to keep you from not doing the habit.
If your tendency is an obliger, meaning you can meet others expectations easier, then you may require a friend to keep you going. It is especially easier when you have a friend to go to the gym, not only to socialize, but as an obliger you don't want to let that person down. It is important to note that a significant other like a boyfriend, girlfriend, husband, wife doesn't count. Why? Unless both of you are strong habit keepers, the moment one doesn't keep the habit, the more likely you may not either.
Third, vary the exercise if you're starting to feel dull. For example, running at the gym on the treadmill can make you feel like a little rat. I got bored easily even when I tried the different hills. Try the exercises spin class, weight class, a new gym machine, or a new gym location. It turns out, based on research, that varying your routines workout different parts of your muscles, changes brain patterns, and provides more encouragement in trying new things.
Fourth, find one day to reset. For some it's Sundays, for others who have different work schedule, like Wednesday. Whatever the day is, use it to wash all your clothes, place it back in the car, schedule gym classes into your calendar. For example, most gyms have a schedule that you can find the class and the instructor. There maybe an instructor you clicked with and enjoyed their workout routine. This will also keep you excited for the week.
Fifth, be aware of loopholes that can sabotage your primed habit. Loopholes give you outs even though you perfectly know well is an excuse. For example, there's always tomorrow. I'm on vacation.If these thoughts linger or protrude in your head, immediately call your friend and tell them you need a little boost of motivation. Another way is to turn on good pumped up music and push yourself through the ugh phase. Ever get that ugh feeling but once you're on the workout, you're pumped. The same way with cravings. If you wait 15 mins, you may not need it anymore.
Finally, to keep the habit permanent, it's almost like clockwork. You don't need any gentle reminders. Like work, the gym is built into your day. Or if it's a diet. This is what I plan to eat. The thoughts of "if, ands, and but" don't enter into your mind.
Give yourself a break when you happen to fall off the bandwagon. Life is like picasso. It's not meant to be something. It's meant to inspire, challenge, and change your perspectives.
References:
https://www.onemedical.com/blog/live-well/7-reasons-to-switch-up-your-workout/
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