Many of us, emerging from our Covid cocoons, have big plans for self-improvement. We want to implement exercise programs, eat healthier meals, and shed the Covid pounds that crept up on us while keeping us comfortably insulated from the outside world. Making the plans is the fun and easy part. Keeping up on our plans and actually making them work is the not-so-easy part. Here are some ways to help you stick to your plan.
1. Write it down. This seems obvious to most people (ok, maybe just to me), but I like to write things down as the first step in any process I undertake. Make a list of things you want to do. Brainstorm ideas on paper. Circle the best ideas and cross off the others. Create checklists for each day (I have one for exercise
you can download here). Make lists for yourself and tape them inside cupboards or make them the screensavers for your phone or laptop. There is powerful physiology in connecting the brain to the hand and paper, so don't skip this step.
2. Journal. Along the same lines comes journaling. Again, this can take many forms. You can choose a certain topic to write about, you can let the thoughts flow freely from brain to paper, you can focus on gratitude, you can log events, food, or exercise, you can write letters to yourself or other people (with the option to share or not to share); the options are endless. There are a lot of emotions and mindset issues that we need to address when it comes to our bodies. Most changes won't stick until you deal with all the "stuff" that has kept us from succeeding in the past. Journaling is a truly amazing way to go through that process. Seriously. Just do it.
3. Affirmations. Get your Stuart Smalley on and write down some affirmations for yourself. Deal with those ANTS (automatic negative thoughts) and be your own best cheerleader. Once again, write them down and make sure you read them every morning or post them in a place you'll see them often.
4. Read. I'm a collector of information, so I like to read books and listen to podcasts, and I also follow several blogs and Facebook groups. It keeps me motivated to pursue my goals, while also giving me lots of valuable information. I'm working on a list of some of my favorite sources of info on health and fitness...stay tuned.
5. Tell others. If you thrive on outer accountability, then make sure you tell others your goals, and if you can, find an accountability partner who can help you along the way. It's very helpful to make sure that at least the people you live with know your plans. They can be the biggest help (or hindrance!) in helping you achieve them.
6. Set up your environment for success. As I'm writing this, I'm sitting at my kitchen counter, knowing that I'm a big, fat, hypocrite (and I also need to read #3 again!). I know that if I work in the kitchen that I am much more likely to snack than if I just move my stuff into the other room. Something that simple sets me up for success. I also know that if I set my workout clothes out the night before, I am much more likely to go for a run in the morning. If I take some time on Sunday to cut up veggies and boil some eggs, I'm much more likely to snack on those than I am to reach for whatever packaged snacks are in the cupboard. Get the picture? Sometimes it's as easy as putting things in the highest cupboard above the fridge or putting your running shoes by the door. Make it as easy as you can to succeed!
7. I repeat, make it easy! Scale down your goals to make them small and simple. Master those goals and go from there. If your goal is to do 20 push-ups each day, start with two at a time, or do them against the wall and work down to the floor. If your goal is to go sugar-free, start with the candy bars and work down to the cereal and pasta. If you want to run 10 miles you have to start with running around the block.
8. Positive reinforcement is key. Give yourself props for every little win. Even if you only do two push-ups, make sure you pat yourself on the back or give yourself a little "woot, woot!" Research shows that even something that simple wires the brain for success because of the little dopamine hit you get from it. If you like to use tech, there are tons of apps out there that can track everything from your water consumption (Plant Nanny), to fasting hours (Zero), carb consumption (Carb Manager), and workouts (Seven), just to name a few, and they all have positive reinforcement built into them.
9. Find alternatives to previous behaviors. If your previous habit was to grab a snack every time you walked into the kitchen, make it a new habit to drink some water instead. If you always snack in front of the TV, try stretching or drinking a cup of tea. If a craving for something sweet hits mid afternoon, try breathing in some peppermint oil and pausing to check in with the real source of the craving. Make a plan for downtime that doesn't include mindless eating. Practice stillness. Play an instrument. Read a book. Talk to a friend or family member. If you need some energy, go for a walk or cool off in the pool for a few minutes. I like to write these things down to remind myself until they become automatic behaviors.
10. Give yourself incentives. This may mean that you promise to buy yourself something once you hit your goal. If that works for you, great. I've promised to buy myself so many new pairs of jeans in the past that I've lost count, though. What I find works better is to envision my life after I reach my goal and use that vision as my incentive. The reward is in how I feel, how I look, and how my current jeans fit. That may not work for you, and I get it. Just make sure that your incentive is not an Oreo blizzard from DQ, or you're just setting yourself up for a roller coaster ride that doesn't end well.
Hopefully this has given you some ideas. Make this the summer that real change happens in your life. The pandemic has taught us so many things about ourselves, and one of the most important lessons, I believe, is that we are stronger than we think we are and with true focus we can accomplish more than we think we can.
Peace and hugs, friends!
I'd love to talk to you about the program, so please book a free consultation with me by clicking the Calendly button. I look forward to talking to you!
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