Kent Sport health and fitness instructor Sarah Black shares some advice about habits.
How many of us are living the fitness dream, eating a purified enriched diet, never have a faux pas and achieve all we set out to do? If you have answered yes, then are you being honest with yourself? If you would like some tips and ideas on how habits evolve then please read on.
Habits
Human beings thrive on comfort and routine. Our habits begin to form from the moment we are born and throughout our growth; during observation, education and formative development. The brain sends signals to the body through nerve cells and this forms a link through the stimulus and the response chain. The repetition of thoughts and actions create neural pathways that get stronger and more powerful through frequency. The constant reoccurrence of these repetitions or thoughts reduces the biomechanical resistance to the actions; allowing them to become more natural and we perform them with less effort through unconscious decisions.
The brain then coats regularly used pathways with Myelin sheath making them stronger, which increases its resistance to changes and thus forming a habit. Have you heard of the saying “stuck in your own ways?”
We have all thought of changing our habits and adopting positive ways of optimising our health and wellbeing. It is a challenge that sometimes ends in dropping out and failing to maintain the idea and targets we set. Often this may be through lack of endurance, giving up on countless attempts and not allowing enough time to stick to the routine that forms the habit. Taking exercise and fitness for instance, how do we form a healthy habit and make it part of our lifestyle?
Trigger: if we think of it enough times it will initiate a cue to unfold the habit. Therefore take your “intentions” for fitness, I advise them to be positive and think of them enough times to create a behaviour pattern.E.g.: keep reminding yourself-go to the gym in the morning. Do more cardio, pack a lunch! Remind yourself and rethink it over and over again. Perhaps write it down?
Routine: this is the behaviour itself. Eventually we grip a routine that can last. The mind switches off slightly, as it becomes more of a natural thought rather than a provoking one. Allowing it to become an unconscious automaticity of behaviour rather than occupying the mind with high energy. At this point we are forming our habit and creating the routine that will last.
Reward: the brain likes to remember the habit loop. So if you feel satisfaction of adhering to your new positive habit, the brain will associate the action with positive experiences and memories. If satisfaction is not enough of a reward for you then perhaps allow yourself to be rewarded in other ways such as; a new outfit/cinema trip/meal out etc.?
We now know how habits form in the brain, but how do we avoid breaking them? The dropout rate is often high with the general public setting themselves “intentional habits” such as new year resolutions and goal related targets. Why? Why can’t we just think our habit into a concreted practise and all be perfect at maintaining them?
My theory; we set unrealistic goals. We do not accept what we have and make the most of it. We always want the grass that is greener on the other side of the fence. We change our mind which then changes our pathways; resulting in the “goal” changing before the habit is even formed.
What to do?
Be realistic. If you have no interest in running and get bored easily, then why set a goal to run a 5k? If you hate free weights; why pick them up? If you don’t have coordination; why attend a dance class? I always say to my clients- choose something you like, there are so many exercisers/machines out there, why choose something you don’t need to or have to do? It is the same as being a fan of Mac products, why then commit to Blackberry when there is always an option and a choice? By selecting something realistic that inspires you the chances of commitment and achievement are so much higher, avoid setting yourself up to fail before you even begin?
Time everything in life needs a chance. An opportunity to work. You are unlikely to see results overnight. Give the habit forming snowball a chance to gather momentum and allow for adaptations. Admitting defeat so soon into the trial is pointless and sparks the question as to whether the effort is even worth it in the first instance?
Will Power – Avoid regressing in your tracks because you have a lazy will power! For goodness sakes: man up! The first habit you should practise is self-belief. You can do anything you set your mind too! So if you want to form a habit, do it! Stop giving every excuse under the sun and if you intend to make a change, be ready for the challenge, drill through the barriers and use the journey as an experience to witness what you are capable of.
No person can or should change your mind, grant you success or deliver you satisfaction, but yourself! Do not blame the weather, do not blame time and do not blame location. They are all excuses not reasons that your habit does not succeed
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