Focus on creating a routine that will awaken your brain and body.
This article has been translated from our English edition.
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Many people want to adopt a habit that will last. Wanting to do this and actually doing it are two different things. Live a new lifestyle It’s difficult, especially when you include personal feelings about body image and self-worth. However, there are some strategies that can make it easier to stick with this habit.
I use these three strategies to carry out my routine, which I have been practicing for two years without fail. While I may not have all the answers, I am happy to share what I have learned so far.
1. Develop a ritual to get you started. Habits are behaviors that you repeat over and over, which means that they are behaviors that you initiate over and over again. In other words, if you don’t start consistently, you won’t get into a habit. In many ways, learning new habits is an easy exercise to start over again and again. This means you can find ways to get you started. This is why rituals and routines are so important. If you can develop a ritual that does your practice automatically it will be easier to follow.
You can do the following exercise complete this sentence:
For the next week I will train on (day) at (time) at (place). One study showed that people who completed this sentence trained two or three more times over time.
This is a psychological concept called intent implementation, and there are hundreds of studies to support it.
2. Start with a very small exercise. The best way to make exercise a habit is to start with something that is so simple that you can do it even if you don’t have a lot of motivation. In the words of Leo Babauta, start with something so simple that you can’t say no. Here’s a strategy you can use: The Two Minute Rule.
It’s simple: focus on figuring out a way in two minutes instead of worrying about all of the exercise. Are you struggling to find the motivation to run? Fill a water bottle and put on your tennis shoes. That’s all you need to do to consider today’s exercise a success. Often times, that two minute start is enough to keep you motivated and help you get the job done.
3. Focus on the habit first and the results later. The typical focus on diet and exercise is on the results. Many people start with a goal; “I want to lose 20 pounds in the next four months.” I think this is the wrong approach. It is better to do it on a system rather than a goal.
The most important thing to do first is to set up one routine You want to stick with the results that you get. In other words, in the first six months, not missing a workout is more important than making progress. Once you are the type who doesn’t miss a workout, you can start worrying about improvement.
One way to do this is to set a cap on yours behavior. A member of our community, Mitch, made a rule that he couldn’t stay in the gym for more than five minutes initially. He had to go every day, but he couldn’t stay longer than six minutes. He focused on having a habit of not missing. After doing this for a month or two, she set a routine for going to the gym and began focusing on doing more difficult things. To date, Mitch has lost 45 pounds (the result of not just exercise, but diet and life changes).
Once you get into the habit of exercising, you will find thousands of ways to improve. Any strategy is useless without habit.