Do you eat the same thing for lunch, do the same exercise routine every day, go to bed at the same time each night? Or do you eat whatever you want, avoid the gym and stay up late? The habits you adopt will shape who you are. When it comes to your body, the two habits that define your physique are your eating and exercise habits. In fact, everyone that you know who is in great shape has dialed in there two important habits. If you aren’t happy with your body, then simply adjust your eating and exercise habits.
Making a Habit ~ use these seven steps to create a life improving habit:
1) Decide on the one habit that you would like to develop. It’s tempting to pick up 3 or 4 healthy habits, but choosing just one new habit is realistic and doable. Some healthy habit ideas are ~ bring your lunch to work instead of eating fast food; exercise 4 times a week after work for 45 minutes each time; get up early and exercise for an hour each morning; work with a personal trainer 3 times a week.
2) Write your new habit down on paper and include 2-3 main motivators for developing this new habit, the obstacles you’ll face and your strategies for overcoming these obstacles. Here is an example ~ my new habit is to work with a personal trainer 3 times each week; my 3 main motivators are 1) to feel confident in my bathing suit, 2) to have more energy, and 3) to fit into my jeans. The obstacles I will face are: 1) not having the energy to go to my session after work, 2) not having enough money to pay for sessions, and 3) not having my spouse’s support. I will overcome these obstacles by 1) doing my workouts before work instead of after work so I do not have an excuse, 2) cutting down on frivolous spending to ensure that I can afford it, and 3) ask my spouse to join me so we can get in shape together.
3) Commit fully to your new habit, and let your family & friends know! Post it on facebook, tell your family at the dinner table, call your best friend and ask her to hold you accountable! This way you are putting yourself in a postion where you’ll be embarrassed to give up on your new habit!
4) Keep track of your progress. You could keep a detailed journal or simply make a check mark on each calendar day that you successfully complete your new habit.
5) Keep yourself publicly accountable. This means either status updates on facebook or talking about it at dinner.
6) When you fail, figure out what went wrong so that you can plan around it in the future.
7) Reward yourself for your success.
In about 21 days, your new habit will become second nature; then move onto another habit by going through the same 7 steps.