As a grandma, it was easy for me to think that I could not make positive habit changes in my life. I was excited to see studies that show that not only is this not true, but there are simple steps we can take to make our new habits easier to accomplish!
1. Start Ridiculously Small
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Most people want to make big changes as quickly as possible.
The problem is that this requires a tremendous amount of willpower. Studies show that willpower works like a muscle. If you use it a lot, it gets tired, and you will be more likely to quit.
The solution? Start small:
• Instead of fifty pushups daily, try five.
• Instead of switching to a new diet, add a vegetable to lunches.
2. Have Clear Intentions
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If you’re serious about your new habit, you cannot make vague commitments like “I'll try to go to the gym three times this week.”
Studies show that you'll be much more likely to follow through if you've planned exactly when and where the behavior is going to take place.
Here are three powerful strategies for doing this:
• Reframe your habit as an “When/ Then” statement. For example, “When I’ve finished my breakfast, then I’ll walk for fifteen minutes.”
• Use “habit stacking.” Link your new habit to an already existing behavior by filling in this sentence: “After/Before [established habit], I will [new habit].” For example, “After I leave the office, I will go for a power walk.”
• Start scheduling. This might seem obvious, but few people actually do it. What gets scheduled gets done. If your habit is truly important to you, put it on your calendar, just like you would with an important business meeting.
Focus on establishing the habit first. increase the effort after it has become a natural part of daily life.
3. Celebrate Your Small Wins
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If you’re like most people, you’re much better at chastising yourself than you are giving yourself a reward.
That’s a shame, because studies show that rewarding progress is crucial for your motivation.
Rewarding yourself releases key chemicals which make you experience feelings of achievement and pride. These emotions empower you to keep going and to create even bigger successes.
So, reward yourself for your progress, no matter how small it might be.
4. Design Your Environment
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In many ways, your environment drives your behavior.
Have you ever made chocolate chip cookies and eaten tablespoons of dough, just because it was in front of you? If so, you know what I mean.
Instead, make your environment supportive of the habits you want to develop.
Maybe you want to read more good books, but you normally watch TV instead. What should you do?
• Put a book next to your living room couch.
• Put the TV in the basement and the remote in another room.
By doing this, you can make your environment support your desired behavior.
5. Surround Yourself with Supporters
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Those around us have a surprisingly big impact on our behavior. One study showed that if your friend is obese, your risk of obesity increases by 57 percent — even if your friend lives hundreds of miles away!
Other studies show that we tend to take on the feelings and goals of the people we spend the most time with.
Increase your chances of success by creating a support group who inspires you and picks you back up when you fall.
6. Pre-Commit to Your Habit
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When the alarm goes off at 6:00 am, within seconds, your plan of walking before work is in jeopardy as your brain starts rationalizing.
”I’m actually really tired. I wonder if it’s good to walk when I’m this tired. I could walk after work. Yeah, I’ll hit the snooze button.”
But then you remember that you’ve declared publicly to your family & friends to stick to your workout plan for thirty days.
Suddenly, going back to sleep is not as tempting as before.
By having this commitment beforehand, you can add an extra layer of accountability that makes you push through difficulties.
By having this commitment beforehand, you can add an extra layer of accountability that makes you push through difficulties.
Sticking to this process helps even a grandma like me get the results of new habits that stick!
What new habits are you wanting to commit to?
Love this info? You'll LOVE my guide to becoming a Groovy Grandma! Check it out right here.
What new habits are you wanting to commit to?
Love this info? You'll LOVE my guide to becoming a Groovy Grandma! Check it out right here.
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