It’s the end of February and many of you started out the year with
great intentions for a change in your life to find it was overwhelming and
downright hard. Many of my clients want to become more fit and feel healthier
by losing some extra pounds and begin an exercise program. Good objectives but
often people will lose motivation because of unrealistic expectations.
So why do we want to a healthier lifestyle? One reason is being
overweight increases the likelihood of developing potentially life-threatening
diseases. Another is to improve mental health because many people who are
overweight experience social shame and embarrassment about how they look. Also,
losing weight and becoming more fit can decreased risk of joint problems in
particular the knees.
If you are
looking to make a lifestyle change, ask yourself a few important questions.
- Are you looking to change a specific behavior?
- Are you willing to make this behavioral change a top priority?
- Have you tried to change this behavior before?
- Do you believe there are inherent risks/dangers associated with not making this behavioral change?
- Are you committed to making this change, even though it may prove challenging?
- Do you have support for making this change from friends, family, and loved ones?
- Besides health reasons, do you have other reasons for wanting to change this behavior?
- Are you prepared to be patient with yourself if you encounter obstacles, barriers, and/or setbacks?
BJ Fogg, PhD
with Stanford University, believes there are only three things that will change
your behavior for the long term. Either you will have an epiphany, change your
environment or take baby steps. He came up with a way to use baby steps to
benefit you by creating tiny habits that will make great change in the long run.
Other ways
to make behavioral change is by tracking what you are doing. A journal can help
by just writing what you are doing daily. It can be what you are eating and
drinking or how much you are moving. You can even monitor other things that may
impede being more productive. Being aware is a powerful tool and can help you
look for ways you to make the changes you desire.
Being
mindful of what you are doing can also help with any change you may want. For
example, in a healthy eating plan you can pay attention to why you are eating, how
much, how often and where. Answering these questions can lead to insights and
help you start the changing process.
Fear is
another reason we sometimes cannot keep our commitments. We believe we cannot
accomplish the task and give up before we get too far along the road to change.
We all have fears but need not be controlled by them. Fear is normal but by
taking control of your mindset you can move forward. We all need fears to stay
safe and have good judgment. Fear is also complex. We have instinctive
reactions from learned responses. Plus, your imagination feeds fear and can
affect how you act.
Sometimes
focusing on the benefits help with continual motivation. For example, modern
scientific studies have confirmed what’s good for your body is good for your
mind, and what’s good for your heart is good for your brain. A recent
article in Psychology Today by well-known athlete and coach, Christopher
Bergland stated, “Physical activity has also been proven to be an
effective treatment for depression, anxiety, insomnia, ADHD and a wide
range of other psychological maladies. Exercise is medicine. In many cases,
aerobic activity, strength training, yoga and mindfulness can be more effective
than pharmaceutical treatments.”
So, go back and look at what you intended to accomplish this
year and think how you can incorporate behavioral changes into your life to get
the results you seek.
“One
can choose to go back toward safety or forward toward growth. Growth must be
chosen again and again; fear must be overcome again and again.” - Abraham
Maslow
Robin Anne Griffiths is a
published author, certified master development coach, personal trainer and
behavior change specialist. She works with groups and individuals on life
transitions to create personal balance - physically and mentally. www.rechargemezone.com
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