Email to a friendPermalink<\/p>\n
Saturday, June 13, 2020<\/p>\n
Matt Espeut, Health + Lifestyle Contributor<\/p>\n<\/p>\n
I received emails from a few sources, so I cant give direct credit for it, but wanted to give full disclosure that it isnt 100% my content.<\/p>\n
With that being said, I think you will get great value from it.<\/p>\n
You already know that habits have the power to transform your life.<\/p>\n
Coming out of this lockdown, many of us are working on getting our regular habits back on track. Or maybe you need to create new habits in this new reality.<\/p>\n
The other day I was listening to a podcast with a man who says he does 2 push-ups every time he visits the bathroom.<\/p>\n
Now, even though this sounds a little weird because I wouldnt recommend doing push-ups in the bathroom (maybe right outside the bathroom?!) the basic info was solid.<\/p>\n<\/p>\n
Tiny Habits<\/p>\n
It was all about making real changes in your lifestyle to support your goals.<\/p>\n
The man BJ Fogg is actually a Stanford behavioral scientist who studies how people create routines and change habits.<\/p>\n
He used his 2-push-up habit to kick start another tiny but healthy change in his life.<\/p>\n
And do you know what happened?! They all added up to a 20+ pound weight loss in just a few months<\/p>\n
He wrote a book about it called Tiny Habits. He also came up with a formula that outlines how to make these changes, so they become automatic, so you dont even have to really think about them:<\/p>\n
\"Behavior (B) happens when Motivation (M), Ability (A), and a Prompt (P) come together at the same time.\"<\/p>\n
This basically means that to make a lasting behavior change (habit), you need to piece 3 things:<\/p>\n<\/p>\n
Motivation You have to WANT to make a change. If you think you SHOULD make a change, but you arent really into it, it wont stick. (Must be internal Motivation, not external motivation)<\/p>\n
(REALITY CHECK: sometimes you have to give a new habit a try before you decide whether its for you or not. Once you start feeling the results, youll start to want to make the change.)<\/p>\n<\/p>\n
Prompt This is a reminder to do the behavior. It could be something like going to the bathroom or opening the refrigerator door or setting a timer or alarm on your phone.Or, your reminder could be a reward if you want to check your phone, you need to do 5 squats first.<\/p>\n<\/p>\n
Ability Not only you should be physically able to do the behavior, but also have the time and space to do it. Doing those 5 squats takes a lot less time and is much easier than running 1 mile!<\/p>\n
Over time, this formula adds up to habits (and results) that can stick for a lifetime.<\/p>\n
One of the things I really like about this approach is that it is super achievable.<\/p>\n
He set the bar low rather than making himself do 10 push-ups, he just did 2. That gets rid of the dread factor!<\/p>\n
Then he built it up from there, adding or changing a few behaviors as they occurred to him, eventually creating dozens of reflexive changes in his daily life! Pretty awesome, right?<\/p>\n
Its all about stacking small wins that become BIG WINS. Small habits become a massive transformation.<\/p>\n
Keep stacking little wins.<\/p>\n
As I mentioned earlier, I know a lot of us are working to get back into our healthy habits after the wild ride 2020 has given us so far what is 1 behavior you can add starting today?<\/p>\n
Committed to your success,<\/p>\n
Matt<\/p>\n<\/p>\n
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Fit for Life: Physical, Spiritual and Emotional Health - GoLocal Worcester<\/a><\/p>\n","protected":false},"excerpt":{"rendered":" Email to a friendPermalink Saturday, June 13, 2020 Matt Espeut, Health + Lifestyle Contributor I received emails from a few sources, so I cant give direct credit for it, but wanted to give full disclosure that it isnt 100% my content. With that being said, I think you will get great value from it. Continue reading