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Setting new healthier habits for the long term is not an easy task.
When was the last time you said you will start doing something and that was it… You started and never do it again, or maybe you never even started.
New year´s resolutions are a common example of things that usually stay like that… Just resolutions and never become into actions, they stay on paper or they stay in your mind. Something to remember next year, that maybe this time you´ll do it.
Let me tell you I have been there… Tons of times! Personally, if I would have to choose, I would say my biggest struggles have been when I wanted to set an exercise routine. Sometimes I was on track and then something made me take a detour, a sudden change in my daily routine, a work trip, a new baby that kept me exhausted for months.
And then having to set that good habit again was even harder… even though I love exercise!!! I feel good with several types of exercise, I love running, I love my bike, I love Yoga… but I also love to sleep! And setting that routine between work hours, family duties, feeling tired, etc. It´s not been easy, I usually end up procrastinating exercise.
Today, I want to share with you a simple idea that looks so simple we fail to use it when setting goals in order to change habits or acquiring new ones. As simple as it is, is pretty effective!
Ready to change some habits? Let´s do this!
As I told you before, the idea is pretty simple: You need to take your goals and simplify… reduce them to their minimum expression.
What for? In order to have small tasks that are easy to do because they represent smaller changes. The secret? Baby steps… you need to think of small things you can do until they become a habit and then gradually getting to the more complex stuff.
For instance, if you have always wanted to learn how to meditate, in order to accomplish some of its many benefits, but you end up reading a pile of books, articles, downloading apps, and not getting to actually meditate even once.
Well, you cannot pretend to become a meditation master in one step, it is actually a difficult practice (But we will talk in-depth about that in another post). So… I´m pretty sure you have heard that practice makes the master… It will take time… but you can start with baby steps by setting aside five minutes a day, schedule this time preferably in the mornings (For your brain it won´t sound so hard to take five minutes per day, it will seem achievable so it will be easier to do).
Let´s see another example, you are determined to lose twenty pounds in a month by exercising … well, twenty pounds is a lot.
First of all, do some research about how many pounds would be healthier for you to lose per month.
Then, pick the best time frame for your goal, let´s say you will lose those twenty pounds in three months… then I suggest you set weekly goals, so you´ll say you will lose about 1.5 pounds per week.
Automatically your brain will see this goal easier to achieve than a total of twenty pounds.
Get the point?
But Now… How do we set the habit for the long term?
Now that you have that goal broken down into smaller ones… there are other important things you need for them to become a reality.
How to do it? In this matter, you also need to simplify things and start using methods and things that will make it easier at the beginning.
For instance… that meditation practice, maybe you could take a class, consider first what a class implies (Going to another place, paying, etc.) But what if you start using the knowledge you already acquire by reading all those books? And start at home on your own, with those five minutes per day we´ve talked about… it could be easier.
There are several disciplines when talking about meditation, but let’s say you want to practice mindfulness, review all the things you will need, and decide before starting.
You will need, for instance, to choose a place where you feel comfortable, pick some relaxing music and make a playlist or search for some free guided meditation on the web (You will probably need to listen to several options before finding one you feel comfortable with).
So, choosing some music, finding the right place, and choosing that special place at home doesn’t seem so difficult and that will make it easier to start.
Once you have created a habit you can take it to the next level.
Let´s see our other example, we said you could set a weekly goal of losing 1.5 pounds per week. To make it realistic, do some research on how many calories you will need to burn… I would say it is about 500 calories per day. Now, choose what kinds of exercise you´ll do, you can choose a mix of different types so you won´t get bored or you could search for professional advice.
I recommend choosing exercises you could enjoy more, if you love to dance, search for some dancing routines, if you like to walk, etc.
If you don´t like any kind of physical activity, try to find something you can link to other activity you´ll enjoy, for example, if you have a dog take it for a walk, if you have an elliptical, use it while watching your favorite show or something you already have the habit of watching.
Then set aside the time depending on the effort needed.
Often, you would not even need to buy or pay for things, you can start with things you already have at home, a gym membership won´t warranty you will be more disciplined, and you need to build that discipline first.
So far, you will need to:
- Think carefully about what you want to achieve.
- Take that goal and break it into smaller ones as far as you can
- Think about several ways to achieve your goals and go for the ones that imply the smallest changes for you.
- Make a list of all things you need to start and prepare ahead of time.
Keep it real
Again… let´s keep it real, that will save you some disappointment, every time you fail to set a new habit or change an old one, your mind gets the wrong signals that it is too hard or impossible, so you need to be realistic and choose the right path to achieve those goals even though they are small.
For instance, everybody is different and weight loss depends on your actual weight if you have a sedentary lifestyle, your metabolism, etc. But you can research how many calories you can burn with the exercises you have chosen, 30 minutes of elliptical burn about 180 calories, swimming 30 minutes burn about 190, 30 minutes kickboxing around 350 calories.
So if you do not have more than 30 minutes a day maybe you will want to complement your exercise routine with a change in some eating habits or look for creative ways to move more during the day, like taking the stairs instead of the elevator (I know how trite it sounds but it is a way to move).
Bottom line… you need to be sure the path you have chosen will really take you there. Then is only a matter of really doing it.
What if something goes wrong?
Then… once you have a clear idea about what you want and how you will get it, do your plan and stick to it!
Set reminders, put notes on the mirror… but what if you fail to accomplish something… anything can go wrong, you forgot to charge your phone and the alarm didn´t go off and those five minutes of meditation were impossible one day… that work meeting took longer you expected and you could not hit the gym… your car broke… It is okay, please don´t fall into a well of pity and punish yourself… and do not even think about quitting!
Just start over until you feel that the practice you need to achieve your goal has become a necessity for you… when you start meditating without even thinking of doing it, like taking a shower, or when not doing it feels odd or like missing something, then it has become a habit.
So… to recap:
- Baby steps… Reduce your goal to smaller goals that eventually will take you to the big one.
- Think about several ways or methods to achieve your goals and go for the ones that imply the smallest changes for you.
- Make an inventory of the things you will need (How to get there), how much time is required, at what time of the day you will set aside that time, how will you do it.
- Be realistic, make sure the things you will do will really take you where you want to go.
- If possible, choose the method you would enjoy the most.
- If something goes wrong just start over and persevere.
“It’s not about perfection, it’s about effort. And when you incorporate effort every day, that’s when transformation happens. That’s how change happens.” – Jillian Michaels.
A plus is in the reward, with smaller steps is easier to see progress and seeing the progress, will motivate you to persevere.
If you want to understand better why making small changes works I recommend this short video:
I hope you will get to accomplish some amazing things!
With all my love,
Monica
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