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4 Effective Strategies To Change Your Life and Become Healthier
We all dream of a life in which we are fitter and more productive: we wake up earlier, eat healthier, exercise more often and get more things done during the day without suffering from chronic pain or ill health. But few of you actually live it.
You do your best to make this vision a reality: you follow diets, you adopt exercise plans, but after a short time you find yourself falling back into the same negative routines.
Change is hard, and no matter how much you hate to admit it, you enjoy the comfort these old habits give you; you love how they require no effort or extra energy. But later comes guilt. You start to feel ashamed of the bad decisions you have made. You lose hope and maybe even try to convince yourself that it’s too late for you and that you’re just not cut out for the lifestyle you want. Old habits are hard to kill.
How to overcome it? It all starts in your head. Reprogramming your brain to shift focus from hating negative patterns to developing new healthy patterns is the ultimate way to make drastic change. If you want to have a healthy lifestyle, you must first create the right mindset for it.
Luckily, we’ve gathered 4 strategies for you today that are guaranteed to teach you exactly how to master your mindset and make a change that lasts forever.
1. Slow but steady. Start small, REALLY small. Just. Get. Started. The effect of baby steps will increase and you will take bigger ones. Be disciplined and stay committed. Don’t wait for motivation to knock on your door. Do it anyway, even on days you don’t feel like it. And what’s one of the best ways to get moving? This is by following the 5 second rule:
« If you have an impulse to act on a goal, you must physically move within 5 seconds, otherwise your brain will kill the thought (… ) Because when you physically move, your brain starts building new habits (… ) are in the act of building new ones habits and deleting existing ones. »
Introduced by author and motivational speaker Mel Robbins, this rule is a form of metacognition that allows you to overcome the tricks your brain plays to distract you by turning on the prefrontal cortex. Yale University neuroscientist and researcher Amy Arnsten explains that 5-4-3-2-1-Go! counting down activates the area of the brain responsible for planning and decision-making. It is also important to set your goals for the long term. These goals will help you create sustainable habits. Motivation will come when the changes become more and more noticeable.
2. Understand how habits work. Habits are formed through a very simple but 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 cue, a trigger, that tells your brain to go into automatic mode and what habit to use. Then there is routine, which can be physical, mental or emotional. Finally, there’s a reward to help your brain figure out if that particular loop is worth remembering for the future. Over time, this loop becomes more and more automatic. Cue and reward become linked until there is a strong feeling of anticipation and desire. »
This means that if you want to change your habits, you must follow the same rules that created 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 to introduce a healthy behavior to which you give the same trigger and reward. Remind yourself of the reward more often and repeat this loop until the old habit is erased and the healthy one fits into your routine. And finally, be patient. Keep in mind that it takes an average of 66 days to form a new habit, according to a study from University College (London, 2000).
3. Track your progress, no matter how small. Track the progress you’re making. Use a calendar to mark the days you follow healthy habits, this trick not only informs you of the days you are making progress but also motivates you instead of breaking the chain. But in case you miss a day when you don’t do a healthy habit, don’t stop. Skipping one day will have no effect on your long-term results.
4. Enjoy the process. We all know change is hard, but when you reward yourself and celebrate each small victory, you’ll find that you’re more likely to stick with healthy behaviors. Acknowledge your successes and find happiness in the healthy lifestyle you live now because it’s the best way to keep it forever. And remember, it’s never too late to live the life you want!
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