We all dream of a life in which we are healthier and more productive: we wake up earlier, we eat healthier,
we exercise more often and do more things during the day without suffering from any chronic pain or poor health.
But few of you really live it.
You are doing everything possible to bring this vision to life:
you follow diets, accept workout plans, but after a short period of time, you find yourself returning to the same negative routines.
Change is difficult, 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 a sense of guilt. You become ashamed of your bad decisions.
You are losing hope and perhaps even trying to convince yourself that it is too late for you and that you are simply not meant for the lifestyle you need.
Old habits are hard to kill.
How to overcome this?
It all starts in your head. Rebuilding your brain to shift the focus from hate to negative patterns to developing new healthy ones is the ultimate way to make radical changes.
To lead a healthy lifestyle, you must first develop the right mindset for him.
Fortunately, today we have put together 4 strategies for you that are guaranteed to teach you how to master your thinking and make changes that will last forever.
1. Slowly but surely. Start small, REALLY small. Simply. Receive.
Began. The effect of the baby’s steps will aggravate and force you to do more.
Be disciplined and remain determined. Do not wait for motivation to knock on your door.
Do it in any case, even in those days when you do not want.
And what is one of the best ways to move?
Following the 5th rule:
“If you have an impulse to achieve a goal, you must physically move within 5 seconds, otherwise your brain will kill this idea (…)
Because when you move, your brain begins to acquire new habits (…) in the process of creating new habits and removing existing ones. ”
This rule, formulated by the 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 the prefrontal cortex.
Amy Arnsten, a neuroscientist and researcher at Yale University, explains that 5-4-3-2-1-Go! The countdown activates the area of the brain that is responsible for planning and decision making.
It is also important that you set goals for the long term.
These goals will help you create sustainable habits.
Motivation will come when changes become more visible.
2. Understand how habits work.
Habits are shaped by a very simple, but very powerful series of actions, called Charles Dyugig, Pulitzer Prize winner:
The Loop. In his book, The Power of Habit, he says:
“Firstly, there is a signal, a trigger, which causes your brain to go into automatic mode and what habit to use.
Then there is a routine that can be physical, mental or emotional. Finally, there is a reward that helps your brain understand whether to remember this particular cycle for the future.
Over time, this cycle becomes increasingly automatic. The cue and the reward are intertwined until a powerful feeling of anticipation and thirst arises. ”
This means that if you want to change your habits, you must follow the same rules as them.
First, start by identifying the negative habits that you have.
Identify the trigger behind them, the behavior that follows, and the reward that you feel.
Then try to implement a healthy behavior that you meet the same trigger and reward.
Remind yourself of your rewards often and repeat this loop until the old habit is erased and the healthy one takes root in your daily life.
And last, 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.
Follow the progress you are making.
Use the calendar and mark the days when you follow healthy habits, this trick will not only inform you about the days when you progress,
but also motivates you, and does not break the chain.
But if you miss a day when you don’t follow a healthy habit, don’t quit.
Skipping one day will not affect your long-term results.
4. Enjoy the process.
We all know that change is difficult, but by rewarding yourself and celebrating every little victory, you will find that you are more likely to adhere to healthy behavior.
Acknowledge your achievements and find happiness in the healthy lifestyle that you live now because this is the best way to make it forever.
And remember, it’s never too late to live the life you want!