Many Americans decide to create healthy habits to lose weight, do more exercise, eat healthier and, according to research by Social Network for Athletes, Strava, who analyzed more than 31.5 million global online activities last January , th is the date most people report that they have failed in their New Year's resolution habits. In fact, only 8% of people actually succeed in establishing and maintaining health habits. Grim
Why? The problem is your habit making and a habit preservation system, not you . And your head can turn out of the flood of information that exists, how to create good habits.
By Jack Hodds "The Power of Custom", Tynan's "Superman of Custom", to Stephen Guise "Mini Habits" Charles Duhigg & # 39; s " The Power of Habit" and James Clear's "Atomic Habits" There seems to be a plethora of systems to use, tens of thousands of tips to follow and a barrage of blog posts good How to create habits How many options are available to read the same tips, turn things a bit differently and continue to fail.
Focus on consistency … use your mistakes to your advantage … it's all about mood + routine + reward … Do you think you can change … Do not be a "dreamer", be a "doer" … it's your lack of willpower … Apps, that's the answer, use apps … it takes 21
With all the information out there, you may not at all think, "Since I can not succeed, why should I do that?" But habits are important because they are necessary to help you become the person you want to be, and to help you make your life as you wish, in optimal health and well-being.
Will Craig, author of "The Journey of the Hero Living ," is quoted as saying, "The life you live is the outer expression of your inner journey." Perhaps it would be wiser to understand Before you find out a new habit, before finding a new habit, you must deal with becoming your habit. I add, "mean your meaning". James Clear summarizes the "Four Behavior Changes" in his recent book:
- Make it obvious, that's the "cue" and your purpose and how you shape your environment will help you maintain your habit.
- Make it attractive, that's what you crave, the benefits you see.
- Make it easy, that's the answer you can do easily, quickly and successfully.
- Make it Satisfactory [19459006 That's the reward you give yourself right away.
There is no right way to create and maintain healthy habits. It must be personal and fit in with you as you adhere to these four general "rules" of general behavior change.
It is important to understand:
- Why do you want a new habit?
- Is your intent bound to a clear, concrete and easily measurable, achievable plan?
- Who is your support team to help you cross the finish line?
- What celebrations and / or rewards have you planned to establish your new habit?
When I thought about why I wanted to lead a healthy and fit life, I knew it meant I needed to find a method, a process, to integrate physical activity into my everyday life. That's what I've made my habit number one, the driver of everything else in my time.
I have committed myself to 100% and not to 80%. I have not left a wiggle room. Jack Canfields ("Chicken Soul for the Soul") noted that "99% is a slut" made sense. I've created easy-to-reach, accessible and realistic destinations every day and never miss a day and never stop making improvements. I knew my dream, my purpose and the steps I needed to take to get there. I assured myself that I really wanted to achieve my intention better and was willing to endure the inconvenience that would naturally bring the effort to act differently.
I took small, tiny steps and assured myself that I had social support to help me go to the gym or work out at home with my Total Gym machine. I started with what Stephen Guise calls "stupid little" training. I spent a lot of time "working" before I started working with "neurohacks" that put my thoughts in the right direction. But I did not rest on the mind first, but changed my behavior and found that my mind was following.
The True Key to Changing Habits
Yet, by far the most valuable tool in creating habits that think back to back is not thinking forward . Huh It's easy. I introduce myself on the cover of the "Daily Workout" magazine. It can be any magazine that relates to your chosen habit. I can imagine that a year has passed today. I imagine a reporter from this fictional (or real) magazine and say, "Hey Michael, a year ago you did not train at all and now you're a daily workout guy. How did you do this? We would like to put you on the front page of our magazine! "I can imagine that I told him all the tiny, simple steps I took last year to achieve my permanent daily routine. I'll tell him about the answers to the questions above, the community I've used, the reward games I've used, and the way I've been building incessant reps.
Then I use these steps as my Plan for the Future to create and maintain healthy habits. It works …
Let me summarize:
- Huh? DO NOT write daily in a journal or write down your goals for the New Year? So what! You do not really have to.
- Wait. You have come to think that motivation is a feeling? Nope. It is your real reason to change a behavior. If you have no reason, no real, then do not create a new habit, let alone one who will stay.
- Oh, you believe your habit, once you have made one, will it stay? Nope. Sorry, but you need a strategy. Think back from the future to see what your successful strategy will look like.
- Add positive cheerleaders and do what you prefer after doing what you prefer not to do, and look for a comfortable, comfortable place, etc.) to do the uncomfortable, etc Do you get it?
- No, it's not all drudgery. But those effective tips beat wasting lavish money into the pockets of magazine makers, right?