4 Steps to Make and Keep a Habit

Have you ever noticed that some people are more succesful at great habits or sticking to their Fitness Nutrition and thought to yourself.  WTF, how do they make it seem so easy?

Here’s the answer- thoughts and choices! You are where you are (and where you will be) because of the thoughts you have and the choices you make every day. Your life today is the sum total result of your  thoughts and choices. So this is good news, if you choose, you can change. By controlling your thoughts and choices, you can re-align to transform into the person you want to become.  It may not be easy, you will have to work for it, but You Can Do It!

How long does it take to develop a new habit? It can be as quick as minutes or take as long as years! It depends on the intensity of the emotion that accompanies your habit/goal. Some research says 21days, some say 60. I say, you choose! But not matter how long it takes here are the Steps on How:

1.Choose Wisley and Make No exceptions – It’s easy to make a list of things/habits you want to change – but trying to do all of them at once guarantee’s you’ll fail at all of them- it’s like the myth of multi-taking aka sucking at everything. Choose the habit that will make the most impact on all of your other goals and do that one first! For example- Do you want to be healthier and have more energy this year? Choosing to exercise 5 days a week as your first habit would be the most impactful as it will ‘Bleed” into all other areas to help you make better choices about your health, nutrition,etc. Once you have chosen the most important/effective one- you must make no exceptions until you’ve mastered it. Whatever your goal is, decide clearly that you are going to begin acting in a specific way 100 percent of the time, whenever that behavior is required. You won’t make excuses…

 when you’re tired

when life gets crazy

for the weekends

for the make believe reason you’ve created in your head

No Justifications- NO Exceptions!

2.Visualize and Affirm it: “All we are is a result of what we have thought- the mind is everything” -Budda. Simply by visualizing your goal/habit and imagining yourself doing it, the quicker it happens. The same muscles get activated by simply visualizing yourself doing it! (No you can’t visulize doing burpees instead of doing them in class:) While Visualizing, affirm it

I wake up at 5am and go to the gym.. I am healthy and Happy.

You can do this first thing in the morning or as you go to sleep and even throughout the day. What you focus on grows, so focus on what you want.  Change your mindset, change your life!

3.Just Keep Swimming: In the words of Dory- you must “just keep swimming” in other words, you must just keep doing it.  It must become so automatic it would feel weird to not do it.  Then and only then, can you reap the benefits of your new behavior. It may take moments…it may take months… it might even take you years to make it a full time habit. But if your desire, your “why” is strong enough and you “just keep swimming” you’ll get there.
4.Reflect and Reward: You must reflect on your progress to see it. Seeing your progress gives you more hope to keep going and hope is stronger than…well, just about anything. When one loses hope, it loses all! So, share your sucess, reflect on them and then reward yourself!!  Does your dog love getting treats for good behavior? Well i hate to admit it, but we as humans are no different! We all love rewards so, once you’ve taken note on your success, find a equal reward!

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