Forming Habits
Does this sound like something you have said before:
“Boy, I really want to lose XX pounds!”
“It sure would be great to get XX movement!”
“I wish my max squat was XX pounds!”
We love to talk with our members about what their health and fitness goals are and why they want to hit those goals. Whether it is losing 20 pounds, getting your first pull-up, or being able to keep up with their grandkids, our members have some amazing goals. That being said, having a goal and reaching a goal are two very different things. For many of us our goals can seem difficult and out of reach.
Take losing 20 lbs. How would someone approach that? A crash diet, counting every calorie in and calorie out? Doing a 30 day cleanse? While these approaches may give short term results we know long term they are not sustainable.
If that is the case then how do we help our members to reach their goals? Through basic, easy to build, and simple sustainable habits.
Instead of starting with a crash diet, what if we instead added 3 servings of veggies per day. Instead of counting every calorie, what if we tracked our protein?
As many of you know, trying to set up a good habit can seem incredibly daunting and can lead to a feeling of defeat (New Year's resolutions anyone?!). Here are 5 quick tips that you can use to set up a habit to build towards a healthier life. For these steps my example goal is achieving 1 strict pull-up.
Keep it small - One of the biggest issues people have when setting a habit is making them incredibly ambitious. While this seems great in the short run it is never sustainable. Instead of a massive habit out the gate, focus on something very small. Using the pull-up example a good habit to start with is doing 1 pull-up negative after each class you attend.
Focus on Consistency Over Intensity - Tying in with the first tip, it is better to pick a habit that is something you will achieve consistently, rather than something more ambitious. Using the pull-up example above, if you had said “I am going to work on pull-ups for 15 minutes after every class I attend” that sounds like it will get your progress faster but chances are you will miss a 15 minute session and then feel discouraged.
Make the Habit Obvious and Convenient - If the habit you pick is a chore the chances of it sticking are greatly diminished. Using the pull-up example by setting a number to it (1 rep) we are making it obvious, by setting it somewhere we already are (the gym) we are making it convenient.
Attach the Habit to Something You Already Do - By linking the new habit to something you already do you are making it easy to slide right into that habit. By putting your pull-up negative right after class you are linking it to something you already have locked in (attending class).
Track Your Progress and Celebrate Wins - It seems silly but it is key that you track you habit compliance, whether it be on your phone, in a notebook, in excel, or somewhere else. Once you have hit some key milestones (1 weeks, 1 month, 2 months, etc.) take some time to celebrate, brag a bit, and congratulate yourself!
Following these steps may seem silly, and it may seem like it is going to take forever, but if you can start small, build some early wins, and set up lasting habits you will have a much better chance of reaching your goals.