Advertising
Advertising

Building A Habit Will Be A Lot Less Painful With These 4 Simple Techniques

Building A Habit Will Be A Lot Less Painful With These 4 Simple Techniques

New Year’s has come and gone again and left you with the same goal as last year: develop a healthy exercise routine. Somehow between January 1st and March 1st, you tend to fizzle out and go back to your sedentary ways. Before you give up on your goal this year, consider using these four methods to keep yourself on track.

Develop Rituals

Most of us have trouble developing new habits because we don’t give ourselves exciting reasons why we need to change. If our only reason for exercising is to vaguely “feel better” or “look better” or “avoid people’s judgments,” we are unlikely to take action.

Advertising

Rituals help us come up with reasons for our new habit that will keep us motivated. According to the motivational website, Create Alchemy, rituals involve at least three out of six key areas in our lives. Create Alchemy describes these six areas as “mind, body, soul/spirit, nature, relationships, and passions.” The more areas of your life you incorporate them into your new habit, the more likely the habit will stick.[1]

Since exercise naturally involves your body, you already have one area down. To add “mind” to the mix, try listening to an audiobook or podcast while you are exercising. You can also find an exercise buddy, which will add the “relationship” area. Now you have included three life areas in your new habit, giving you even more reason to stay on track. 

Advertising

Create Triggers

Another great way to prime yourself for success when starting a new habit is to use triggers. These can be behaviors or activities you already do. For instance, most people have some kind of regular morning routine. You may get up, brush your teeth, and make a cup of tea. You can use one of these steps as a stimulus or “trigger” that will remind you to exercise.[2]

The most important thing to keep in mind when using triggers is to be consistent. If you want to use finishing your cup of tea as a trigger for your new exercise habit, make sure you start putting on your shoes or walking out the door as soon as you wash your empty cup. You want to train your mind and body that finishing your tea means start exercising. If you keep up this pattern consistently, within a few weeks you won’t even have to think about your new habit. Just like you wouldn’t leave the house without brushing your teeth, you now won’t “feel right” unless you exercise after finishing your tea. After all, brushing your teeth is just a habit!

Advertising

Share Your Goal with Others

Sharing your goal with others will force you to define your goal in specific terms and will also provide accountability. Once you tell someone else that you plan to start a new exercise routine, that person will likely check in with you next time you see him/her. He/She will be curious to see if you have been working toward your goal and may be disappointed if you have not.[3] Sometimes, just anticipating that conversation with another person is enough to make you follow through.

Make Your Habit into a Game

If you still need an extra boost that will inspire you to take action, try making your new habit into a game. Set up a system of rewards that you will give yourself if you achieve specific goals. Using a point system can also be helpful. For instance, you may give yourself ten points for running one mile and twenty points for fifteen minutes of strength training. As rewards, choose activities, experiences, and things you enjoy. Then, assign each reward a point value and give yourself the reward whenever you earn enough points.[4]

Advertising

Many people struggle to start new habits, but this does not have to be you! Just adopt some of these simple strategies to stay motivated. You may want to rotate these strategies to add variety or use them all at once to break through to the next level. Either way, you will experience the exhilaration of success as you follow through on your new goal. When the next New Year rolls around, you will be eager to celebrate your achievements and challenge yourself to even greater goals in the year to come.

Reference

More by this author

Lindsay Shaffer

Freelance Writer, Artist, Photographer

Having a Mentor Doesn’t Mean You’re Not Smart Enough, It Actually Means the Opposite 10 Best Sites That Offer Gorgeous Free Images for Blogs How You Can Generate The Next Million Dollar Idea By Doodling On A Napkin Do What You Love And Love What You Do; That’s The Only Way To Succeed Learn This Simple Technique And You Will Do A Lot More In Less Time

Trending in Productivity

1 8 Ways to Train Your Brain to Learn Faster and Remember More 2 How Exercising Makes You More Productive 3 10 Practical Ways to Drastically Improve Your Time Management Skills 4 15 Highly Successful People Who Failed On Their Way To Success 5 How to Memorize More and Faster Than Other People

Read Next

Advertising
Advertising

Last Updated on September 20, 2018

8 Ways to Train Your Brain to Learn Faster and Remember More

8 Ways to Train Your Brain to Learn Faster and Remember More

You go to the gym to train your muscles. You run outside or go for hikes to train your endurance. Or, maybe you do neither of those, but still wish you exercised more.

Well, here is how to train one of the most important parts of your body: your brain.

When you train your brain, you will:

  • Avoid embarrassing situations. You remember his face, but what was his name?
  • Be a faster learner in all sorts of different skills. No problem for you to pick up a new language or new management skill.
  • Avoid diseases that hit as you get older. Alzheimer’s will not be affecting you.

So how to train your brain and improve your cognitive skills?

1. Work your memory

Twyla Tharp, a NYC-based renowned choreographer has come up with the following memory workout:

When she watches one of her performances, she tries to remember the first twelve to fourteen corrections she wants to discuss with her cast without writing them down.

If you think this is anything less than a feat, then think again. In her book The Creative Habit she says that most people cannot remember more than three.

The practice of both remembering events or things and then discussing them with others has actually been supported by brain fitness studies.

Memory activities that engage all levels of brain operation—receiving, remembering and thinking—help to improve the function of the brain.

Advertising

Now, you may not have dancers to correct, but you may be required to give feedback on a presentation, or your friends may ask you what interesting things you saw at the museum. These are great opportunities to practically train your brain by flexing your memory muscles.

What is the simplest way to help yourself remember what you see? Repetition.

For example, say you just met someone new:

“Hi, my name is George”

Don’t just respond with, “Nice to meet you”. Instead, say, “Nice to meet you George.”

Got it? Good.

2. Do something different repeatedly

By actually doing something new over and over again, your brain wires new pathways that help you do this new thing better and faster.

Think back to when you were three years old. You surely were strong enough to hold a knife and a fork just fine. Yet, when you were eating all by yourself, you were creating a mess.

It was not a matter of strength, you see. It was a matter of cultivating more and better neural pathways that would help you eat by yourself just like an adult does.

Advertising

And guess what? With enough repetition you made that happen!

But how does this apply to your life right now?

Say you are a procrastinator. The more you don’t procrastinate, the more you teach your brain not to wait for the last minute to make things happen.

Now, you might be thinking “Duh, if only not procrastinating could be that easy!”

Well, it can be. By doing something really small, that you wouldn’t normally do, but is in the direction of getting that task done, you will start creating those new precious neural pathways.

So if you have been postponing organizing your desk, just take one paper and put in its right place. Or, you can go even smaller. Look at one piece of paper and decide where to put it: Trash? Right cabinet? Another room? Give it to someone?

You don’t actually need to clean up that paper; you only need to decide what you need to do with it.

That’s how small you can start. And yet, those neural pathways are still being built. Gradually, you will transform yourself from a procrastinator to an in-the-moment action taker.

3. Learn something new

It might sound obvious, but the more you use your brain, the better its going to perform for you.

Advertising

For example, learning a new instrument improves your skill of translating something you see (sheet music) to something you actually do (playing the instrument).

Learning a new language exposes your brain to a different way of thinking, a different way of expressing yourself.

You can even literally take it a step further, and learn how to dance. Studies indicate that learning to dance helps seniors avoid Alzheimer’s. Not bad, huh?

4. Follow a brain training program

The Internet world can help you improve your brain function while lazily sitting on your couch. A clinically proven program like BrainHQ can help you improve your memory, or think faster, by just following their brain training exercises.

5. Work your body

You knew this one was coming didn’t you? Yes indeed, exercise does not just work your body; it also improves the fitness of your brain.

Even briefly exercising for 20 minutes facilitates information processing and memory functions. But it’s not just that–exercise actually helps your brain create those new neural connections faster. You will learn faster, your alertness level will increase, and you get all that by moving your body.

Now, if you are not already a regular exerciser, and already feel guilty that you are not helping your brain by exercising more, try a brain training exercise program like Exercise Bliss.

Remember, just like we discussed in #2, by training your brain to do something new repeatedly, you are actually changing yourself permanently.

6. Spend time with your loved ones

If you want optimal cognitive abilities, then you’ve got to have meaningful relationships in your life.  Talking with others and engaging with your loved ones helps you think more clearly, and it can also lift your mood.

Advertising

If you are an extrovert, this holds even more weight for you. At a class at Stanford University, I learned that extroverts actually use talking to other people as a way to understand and process their own thoughts.

I remember that the teacher told us that after a personality test said she was an extrovert, she was surprised. She had always thought of herself as an introvert. But then, she realized how much talking to others helped her frame her own thoughts, so she accepted her new-found status as an extrovert.

7. Avoid crossword puzzles

Many of us, when we think of brain fitness, think of crossword puzzles. And it’s true–crossword puzzles do improve our fluency, yet studies show they are not enough by themselves.

Are they fun? Yes. Do they sharpen your brain? Not really.

Of course, if you are doing this for fun, then by all means go ahead. If you are doing it for brain fitness, then you might want to choose another activity

8. Eat right – and make sure dark chocolate is included

Foods like fish, fruits, and vegetables help your brain perform optimally. Yet, you might not know that dark chocolate gives your brain a good boost as well.

When you eat chocolate, your brain produces dopamine. And dopamine helps you learn faster and remember better. Not to mention, chocolate contains flavonols, antioxidants, which also improve your brain functions.

So next time you have something difficult to do, make sure you grab a bite or two of dark chocolate!

The bottom line

Now that you know how to train your brain, it’s actually time to start doing.

Don’t just consume this content and then go on with your life as if nothing has changed. Put this knowledge into action and become smarter than ever!

Featured photo credit: Unsplash via unsplash.com

Read Next