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Bad Habits Aren’t All Bad

Bad Habits Aren’t All Bad
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    You drink to much coffee and you know it. You have to cut back but you have tried and it is just too hard. You succeed for a day or two, but something always happens and you are back to where you started. The problem may be that you are trying to give up all of your habit, not just the negative parts. There are good parts to bad habits. You don’t have to give all of a habit away.

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    Any habit, good or bad, is made up of a bunch of different payoffs. For example, we might drink coffee for the caffeine hit. However we also look forward to the ritual of brewing it, or the flavour and aroma. We enjoy the social side of coffee, or the chance to get away from work for a while. These, and more, are the payoffs from our coffee habit.

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    Out of these payoffs, there are some that are bad for us and others that are not. Usually with coffee, a person will decide to reduce or quit the habit because of the negative effects of the caffeine. Is it necessary to cut out all of the payoffs, by taking the clean sweep approach? Usually not. If we get rid of all of the payoffs at once, we are asking for failure.

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    Instead of cutting out all of the payoffs, good and bad, we can retain the harmless parts and give ourselves a much higher chance of success. With our coffee example, all we have to do is identify ways that retain or replicate these positive payoffs without the caffeine, which is the negative payoff.

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    Of course this flies in the face of conventional addiction treatment. Some would say that this opens up the opportunity for a habit to re-establish itself. I am not an expert on serious addictions. All I know is that it is possible to retain some aspects of a habit without keeping the negative habit itself. I see this as a better alternative, to leave a gaping hole in your life where the habit used to be. I believe it is better to keep as many of the payoffs intact and concentrate on only getting rid of the negative ones.

    So here is the process:

    1. Identify all of the payoffs from the habit you are trying to break. This can take some serious thinking if you want to get to the heart of it.
    2. Decide which of these payoffs are directly related to the negative consequences that you are trying to get rid of.
    3. Decide if, and how, it will be possible for you to retain the other payoffs while avoiding the ones you want to dump.
    4. Get to work.

    If you apply yourself to this, you should experience much more success in modifying your habits. Give it a shot and see if you can drop the bad parts of a habit but still retain the good parts. Remember, bad habits aren’t all bad.

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    Last Updated on September 18, 2020

    7 Simple Rules to Live by to Get in Shape in Two Weeks

    7 Simple Rules to Live by to Get in Shape in Two Weeks

    Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

    Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

    1. Exercise Daily

    It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

    If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

    Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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    If you’re a morning person, check out these morning exercises that will start your day off right.

    2. Duration Doesn’t Substitute for Intensity

    Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

    One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

    This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

    3. Acknowledge Your Limits

    Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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    Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

    Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

    4. Eat Healthy, Not Just Food That Looks Healthy

    Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

    The basic nutritional advice includes:

    • Eat unprocessed foods
    • Eat more veggies
    • Use meat as a side dish, not a main course
    • Eat whole grains, not refined grains[3]

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    Eat whole grains when you want to learn how to get in shape.

      5. Watch Out for Travel

      Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

      This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

      If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

      6. Start Slow

      Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

      If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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      7. Be Careful When Choosing a Workout Partner

      Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

      My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

      If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

      I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

      Final Thoughts

      Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

      Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

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      Featured photo credit: Alexander Redl via unsplash.com

      Reference

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