I think I've figured it out. The key to lifestyle change is...HABITS. Doesn't that sound easy? Yes! Have I mastered it? NO! But, figuring it out is the first step and I think I've already set up a few keystone habits that have helped me.
To me, a habit is an action so ingrained in you or your schedule that you don't even have to think about doing it anymore...in fact, it's not an option or a decision that you even have to make. It just IS what you do. So, how do you establish habits? Well, here are some tips to developing good habits.
1. Surround yourself with a supportive environment. For me, this means laying out my workout clothes by my bed every night, so that I have less excuses for my morning workout. It means spending the time on the weekends to chop veggies and fruits and prepare healthy snacks and meals. It means using technology and apps if that's your thing to track your water intake or set reminders to drink your water.
2. Think about the good things you want to do, instead of the bad things you shouldn't do. What is your new habit adding to your life? Don't think of waking up early as losing time sleeping; think of it as gaining an hour or two to accomplish your goals or take more time for self-care.
3. Make your promises public so people can track your progress and hold you accountable. That's right...go ahead and Facebook it! I'm telling you, I've seen it work! And it may just inspire others to do the same.
4. Find a success buddy. Make sure it is someone close enough to you to tell you the truth!
5. Use competition for optimum performance, if that's your thing. Personally, this approach seems to backfire for me--I cave under pressure. But there's a reason The Biggest Loser competitions have taken the workplace by storm and people have as many Fitbit friends as Facebook friends.
6. Celebrate your achievements! Whether it's publicly or just a little internal pat on the back, make sure you take the time to recognize your efforts and successes.
7. Be willing to be boring! You've probably heard this before--your willpower is actually a finite resource that is used up with each decision you have to make throughout the day, whether it's what outfit to wear or what to eat. This is why Steve Jobs wore the same black shirt each day. It was one less thing he had to "waste" his willpower and decision-making on. So make things so routine that you don't even think about them anymore. I plan my workouts for 5:30 every morning, no matter the day. I wake up, put my workout clothes on, let the dog out, turn on the coffee maker, drink my preworkout, and get going. Every single morning. I use a scheduled workout plan so I don't have to decide which workout I "feel" like doing that day. Every single day I make my chocolate Shakeology for breakfast. Yes, I'll admit it, it's boring. But it works and I don't have to spend much energy thinking about it!
8. Reward yourself. Treat yourself to a mani-pedi, buy new workout clothes or a new set of weights, get a massage, or just treat yourself to a special outdoor workout in a place you might not usually have time to drive to. It doesn't have to be expensive; it just goes back to taking a moment to recognize your achievements.
9. Lastly, if you're just getting started with habit development, consider starting with an incredibly small habit; one that's so small, almost ridiculous, that you can't not do it. If you want to start working out, commit to doing a 1-minute workout daily. If you want to start meditating, begin with 1 minute a day. You might think, "What good will one minute do?" It will do a great deal in establishing consistency, that's what!
If you want more information on habit development and it's benefits, some great resources include BJ Fogg's website and Charles Duhigg's The Power of Habits book.
No comments:
Post a Comment