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4 Effective Strategies To Change Your Life and Become Healthier
We all dream of a life in which we are more fit and productive: We wake up earlier, we eat healthier, we work more often and do more things during the day without suffering from chronic pain or poor health conditions. But few of you actually live it.
You do your best to make that vision a reality: you follow diets, you adopt training plans, but after a short time you find yourself falling back into the same negative routines.
Change is hard, and as much as you hate to admit it, you enjoy the comfort those old habits give you; you love how they don’t require any effort or additional energy. But then comes the guilt. You begin to feel ashamed of the bad decisions you have made. You lose hope and maybe you even try to convince yourself that it’s too late for you and that you’re just not meant for the lifestyle you want. Old habits are hard to kill.
How to overcome that? It all starts in your head. Rewiring your brain to shift the focus from hating the negative patterns to developing new healthy ones is the ultimate way to drastic change. To have a healthy lifestyle, you must first develop the right mindset for it.
Fortunately, we have collected for you today 4 strategies that are guaranteed to teach you exactly how to take control of your thinking and make a change that lasts forever.
1. Slow, but steady. Start small, REALLY small. Only get It has begun. The effect of taking baby steps will compound and make you take bigger ones. Be disciplined and stay determined. Don’t wait for motivation to knock on your door. Do it anyway, even on the days you don’t want to. And what is one of the best ways to move? That is following The 5 Second Rule:
« If you have an impulse to act on a goal, you must physically move within 5 seconds or your brain will kill the idea (…) Because when you physically move, your brain starts to build new habits (…) You are in the action build new habits and erase existing ones. »
This rule, stated by author and motivational speaker Mel Robbins, is a form of metacognition that allows you to overcome the tricks your brain plays to distract you by turning on your prefrontal cortex. The neuroscientist and researcher at Yale University Amy Arnsten explains that the 5-4-3-2-1-Go! counting down activates that brain area responsible for planning and decision making. It is also important that you set goals for yourself in the long term. These goals will help you create sustainable habits. The motivation will come when the changes become more and more noticeable.
2. Understanding How Habits Work. Habits are formed through a very simple, yet very powerful series of actions Pulitzer Prize-winning journalist Charles Duhigg calls: The Loop. In his book The Power Of Habit, he says:
« First, there is a signal, a trigger, that tells your brain to go into automatic mode and which habit to use. Then there is the routine, which can be physical or mental or emotional. Finally, there is a reward that helps your brain figure out if this particular loop is worth remembering for the future. Over time, this loop becomes more and more automatic. The cue and reward become intertwined until a powerful sense of anticipation and craving emerges. »
This means that if you want to change your habits, you have to follow the same rules that made them. First, start by identifying the negative habits you have. Identify the trigger behind them, the behavior that follows and the reward you feel. Then, try implementing a healthy behavior to which you add the same trigger and reward. Remind yourself more often of the reward and repeat this loop until the old habit is removed and the healthy one becomes ingrained in your routine. And lastly, be patient. Remember that it takes an average of 66 days to form a new habit according to a study by University College (London, 2000).
3. Track Your Progress, No Matter How Small. Keep track of the progress you make. Use a calendar and mark the days you follow the healthy habits, this trick will not only inform you of the days you are making progress, it will also motivate you to not break the chain. But if you miss a day where you don’t complete the healthy habit, don’t stop. Missing one day will have no effect on your long-term results.
4. Enjoy The Process. We all know change is hard, but by rewarding yourself and celebrating each small victory, you’ll find yourself more likely to stick with the healthy behavior. Acknowledge your achievements and find happiness in the healthy lifestyle you live now, because it is the ultimate way to make it last forever. And remember, it’s never too late to live the life you want!
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