I’m making an attempt one thing a bit of totally different at the moment.
Over the previous 15 years of working with shoppers, I’ve realized that success in health isn’t nearly realizing what to do… it’s about having methods for when issues inevitably get powerful.
The place do habits often break down? Why does motivation fizzle out? And what can we truly do about it?
Behind the scenes, I’ve been constructing a “teaching toolkit” that maps this all out. (In it’s present kind, there are 7 large challenges, 22 underlying causes, and over 50 techniques that I exploit with shoppers to assist them keep on monitor.)
As we speak, I wish to zoom in on only one a part of that toolkit: thrice motivation dips and tips on how to reply.
I recorded a 15-minute video strolling by way of these concepts. You’ll be able to watch it on YouTube, or deal with it like a brief podcast when you’re driving, cooking, or folding laundry.
And if you happen to desire the quick-hit model, listed here are the highlights:
Dip #1: The Preliminary Push
In the event you battle to get began with a health plan, or say to your self, “I simply can’t appear to get motivated”, that is for you.
Whereas this seems like a motivation downside, it typically covers up a sources downside.
In the event you’re already tremendous careworn, busy, and have a ton in your plate, it’s actually laborious so as to add health on prime of every thing else.
Listed here are three techniques to attempt:
- The Huge Why: Join your objectives to your core values by asking “why” change is vital to you a number of instances. It gained’t straight tackle a sources downside in and of itself, however it may be useful to fall again on when making selections about the place to focus your time and vitality.
- Temptation Bundling: Pair one thing difficult with one thing gratifying.
- Improve Your Bat Cave: Make small modifications in your atmosphere to advertise your required conduct.
Dip #2: All-or-Nothing
In the event you begin off actually sturdy, however battle to remain motivated lengthy sufficient, or say to your self, “I fell off the wagon and simply couldn’t get again on,” that is for you.
We frequently put a variety of strain on ourselves to do every thing completely RIGHT NOW IMMEDIATELY. Add to that our tendency to place our blinders on and attempt to simply “push by way of”, and we set ourselves as much as repeat this sample over. And over. And over.
Listed here are two techniques to attempt:
- Activate Dial Mode: There is no such thing as a “regular” day. So let’s plan for that!
- Set An Accumulation Purpose: Somewhat than construct an ideal streak, as an alternative deal with accumulating observe.
Dip #3: Ambiguous Outcomes
In the event you’ve been constant for some time, however really feel such as you haven’t actually seen any large modifications but, it may be actually laborious to remain motivated!
That is one purpose why we’ve discovered having the ability to visualize your progress over time is so vital.
Listed here are two techniques to attempt:
- Zoom In, Zoom Out: Laser in your day-to-day habits and exercises and accumulate information. Then, each 2-6 weeks, step again and consider your progress. This helps you keep away from the fixed comparisons, whereas nonetheless making course corrections on a well timed foundation.
- Development Stacking: Ask your self: what has the development of my exercises and habits appeared like over the past 4-6 weeks? If issues are stagnant, take into consideration one little adjustment you may make to get the ball rolling once more. That would appear to be including a couple of reps to your workouts, taking a stroll break throughout the day, or leveling as much as the subsequent Nerd Health Vitamin Leve!
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That’s the gist – however the the video digs deeper into the main points of every one.
I’d love to listen to from you: do you want this format? Extra whiteboard-style breakdowns of huge concepts you possibly can come again to? Simply hit reply and let me know. –Matt
P.S. We’re hiring! We’re in search of a advertising and marketing specialist to affix our crew and work carefully with me!
In the event you’ve received the expertise and drive to assist us make a distinction within the health business, please take a look at the hyperlink and think about making use of. ❤️
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