“I know what I am supposed to do, I just can’t get myself to do it!” Welcome to the club – we all know what we need to do, but we just can’t get ourselves to make the important changes.
We know how to get a fit body:By moving more and eating less
We know how to do exercise: get your heart rate up, do some squats, get stronger.
We know how to eat healthy: eating more vegetables and less sugar.
And yet, we can’t get ourselves to stick with ANY of these things for longer than a few weeks.
Simple: Building new healthy habits is tough, our lizard brains crave instant gratification, we don’t fully understand how habits are built, life gets busy, and our default behavior is often as unhealthy as it is easy.
As a result, we don’t put the right systems in place in order to make changes stick.
We also rely way too much on willpower and motivation.
If You tend to bite your food off more than you can chew, going too fast too soon, and then get overwhelmed too quickly.
By looking at the above GIF will definitely make you feel like you are the same even I feel the same,there is a logic behind this unhealthy eating habits which I may discuss in my future posts.
Wouldn’t it be nice to have everything run on autopilot? Following morning routine, exercise, eating healthy and getting your work done just happening automatically. Unless they manage to invent robot servants, all your work isn’t going to disappear overnight. But if you program behaviors as new habits you can skip the struggle.
Initially,having a little amount of discipline,can form a new habit that requires little effort to maintain. Here are some tips to be desciplined for creating new habits and making them stick:
Three to four weeks is all the time you need to make a habit automatic. If you can make it through the initial conditioning phase, it becomes much easier to sustain. A month is a good block of time to commit to a change since it easily fits in your calendar.
Consistency is critical if you want to make a habit stick. If you want to start exercising regularly, go to your workout place every day for your first thirty days. Going a couple times a week will make it harder to form the habit. Activities you do once every few days are trickier to lock in as habits.
The more consistent your habit the easier it will be to stick. If you really want to start regular excercise,try going at the same time,to the same place for your thirty days. When cues like time of day, place and circumstances are the same in each case it is easier to stick.
3. Focus on what you’re getting, not on what you’re giving up
A great way to develop good habits is not to think about what you’re giving up for it,but rather focus on what you will get to enjoy. Truly behavior changing is actually an identity changing scenario. It’s one thing to say I want it and it’s a whole other thing is to say I am this.
Think about the chances you are getting to try something new and unlock your abilities.Health, energy, spirituality, good mood, positivity – whatever you set your mind on. It’s really all about the lifestyle, not the habit or even the end goal. If you do like the lifestyle relevant habits will come naturally.
While we develop good habits various doubts might creep in. How long will it take? Can I really do it? Do I have the discipline to make this happen?
It’s important to remember that we’re after consistent improvements, not instant gains. Habits compounded over multiple weeks, months and years will yield massive results and that’s all that matters. It’s always possible to find a 1% improvement, so keep striving to be a bit better than yesterday and eventually you’ll get there.
Doing one complete training session will not make an you fit like an athlete instantly. But 4-5 consistent and merely good training sessions per week for a couple of months will.
For example, if you want to stay in shape, but don’t like going to the gym, then pick activities you do enjoy and practice them often. Yoga, martial arts, dancing, jumping, hiking – these are all great activities and forms of exercise. One doesn’t have to be miserable to be fit.
Spend more time with people who model the habits you want to mirror. Earlier some studies have found that having an obese friend indicated you were more likely to become fat. You become what you spend time around.
A prominent habit changing therapist once told me this great technique for changing bad thought patterns. When you start to think negative thoughts, use the word “but” to interrupt it. “I’m no good at this, but, if I work at it I might get better later.”
Don’t expect all your attempts to change habits to be successful immediately. It took me almost 15 days before I started exercising regularly. Now I love it.Try your best, but expect a feeling of skipping every 3rd day.
8. Never miss two in a row