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Habit Hack: Top 10 Reasons Why You Failed To Keep Your Habits

Habit Hack: Top 10 Reasons Why You Failed To Keep Your Habits

We all know that habits have a huge influence on to our life. For example, if you want to lose weight permanently, it’s not about following the latest diet trend for a few months, but it’s about creating healthy habits that will become your lifestyle for life.

However, it is not easy to cultivate new habits. If you haven’t known it already, there’s a science behind how a habit is created. Understanding it is vital to change or to create new habits to improve your life.

When trying to create new habits, there are lots of excuses (or loopholes) we made. Gretchen Rubin classifies those excuses into ten categories. Learn more about these excuses so you can improve your habit.

1.   False choice loophole: “I can’t do this, because I’m so busy doing that”

This happens when you think that you need to choose between two activities in opposition, as though you have to choose either one of them (when in fact, you can do both together). For example you might think that if you join that yoga group, you won’t have any time with your daughters; or if you go to sleep earlier, you won’t have any time to yourself; or that you’re so busy, you’ll make those appointments once things calm down.

Remind yourself not to think “Can I have this or that?”, instead you should be thinking “Can I have this and that?”. You will be surprised by how often that’s possible.

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2. Moral licensing loophole: “I’ve been so good, it’s okay for me to do this”

In moral licensing we give ourselves permission to do something “bad” (eat potato chips, bust the budget) because we’ve been “good.” We reason that we’ve earned it or deserve it, or that some “good” behavior has offset something “bad.” Your might thing that after the day you had, you’ve earned a nice glass of wine; or that you’ve been losing weight steadily on this diet, so it will be okay for you to cut a few corners; or that after all you did for others, you’re entitled to a little treat for yourself.

In a particularly popular yet counter-productive variation of moral licensing, people who want to lose weight use exercise to justify eating or drinking. “I went running today, so I’ve earned junk food (such as French Fries or Soda).” Don’t fall into this trap, if you love French fries, you can find a healthier alternative that taste just as good.

3. Tomorrow loophole; “It’s okay to skip today, because I’m going to do this tomorrow”

This loophole depends on a “tomorrow logic.” Now doesn’t matter because we’re going to follow good habits tomorrow. You think that it doesn’t matter what you eat now, because you’re starting a diet tomorrow. (Research shows that people who plan to start dieting tomorrow tend to over-eat today); or that you’ll be really frugal in January so it doesn’t matter if you spend too much in December. 

Some people even fool themselves into thinking that extreme indulgence now will give them more self-control when the magic future day arrives. But eating a giant bowl of ice cream today doesn’t make it any easier to resist tomorrow, and spending an entire day watching TV doesn’t make a person feel more like working the next morning.

4. Lack of control loophole: “I can’t help myself”

In this case, we argue that we don’t have control over the situation, and circumstances have forced us to break a habit. However, usually we have more control than we admit. Some of the examples are when you think you travel all the time, hence you cannot eat healthy (Yes you can, in the airport you can pick Subway over KFC); or that you have an injury; hence you cannot exercise at all (You can do light exercise, or exercise other body parts that are not injured); or  you’re addicted to burgers, pizza, and pasta and you just can’t help yourself (Well, you definitely need to learn how to fight food addiction here) 

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5. Planning to fail loophole: “I walked into this bakery to buy a bottle of water”

You will be surprised by how many people failed to plan their habits properly. For example they think: “I’ll buy some scotch to have in the house in case someone stops by.” Reality is: You don’t have guests that often, and you will end up drinking the scotch all by yourself. Or they reason: “My husband and I love to go on “all inclusive” cruise vacations, and I can’t resist the all-you-can-eat food.” You can simply plan a little ahead, buy the normal cruise package, and prevent overeating.

And as the saying goes, if you fail to plan then you are planning to fail. In terms of weight loss you need to set a specific goal on a certain time frame and use this awesome printable to monitor your weight loss. People who set a specific goal and monitor their weight loss tend to have a better success rate in losing weight.

6. “This doesn’t count” loophole: “I’m on vacation” / “I’m sick” / “It’s the weekend”

We tell ourselves that for some reason, this circumstance doesn’t “count” but in fact, while we can always mindfully choose to make an exception to our habits, there are no magical freebies, no going off the grid, no get-out-of-jail-free cards, nothing that stays in Vegas.

A very popular example is when people don’t watch what they eat when they are on vacation. They end up overeating and justify themselves by saying “I’m on vacation, so this doesn’t count”. Well the truth is, every single thing counts.

7. Questionable assumption loophole: “The label says it’s healthy”

This is a very popular loophole. Consciously or unconsciously, we make assumptions that influence our habits and often, not for the better. They often become less convincing under close scrutiny. The examples are thinking that you need to eat a lot to get good value from this buffet; or that the label says it’s healthy. (In one study, when a cookie was described as an “oatmeal snack,” instead of a “gourmet cookie,” people ate thirty-five percent more); or that if you indulge now, you’ll get it out of my system.

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You need to identify these questionable assumptions and learn the truth behind them, so you can make a better decisions.

8. Concern for others loophole: “I can’t do this because it might make other people uncomfortable”

We often use the loophole of telling ourselves that we’re acting out of consideration for others and making generous, unselfish decisions. Or, more strategically, we decide we must do something in order to fit in to a social situation. Maybe we do and maybe we don’t. Here’s some of the examples: People think it would be so rude to go to a friend’s birthday party and not eat a piece of birthday cake; or at a business dinner, if everyone is drinking, it would seem weird if I didn’t drink. 

By identifying this loophole, you can identify possible solutions, such as: “Everyone else is drinking, so I’ll order a sparkling water, and no one will know what’s in my glass.” Or: “My grandmother gets upset if I don’t take seconds, so I’ll take a very small portion the first time, so she sees me go back for more.”

9. Fake self-actualization loophole: “You only live once! Embrace the moment!”

This loophole comes in the disguise as an embrace of life or an acceptance of one’s self, so that the failure to pursue a habit seems life affirming and almost spiritual. But for most of us, the real aim isn’t to enjoy a few pleasures right now, but to build habits that will make us happy over the long term. Sometimes, that means giving up something in the present, or demanding more from ourselves.

A good example is when a smoker who doesn’t want to give up smoking says: “I have to die of something anyway, so might as well be of something that I enjoy (smoking)”.

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Another good example is when people says that you only live once, and everybody needs to eat every day, so might as well be eating delicious food (even though it’s unhealthy junk food). Well, the truth is you can still eat delicious food that is healthier.

10. One-coin loophole: “What difference does it make if I break my habit this one time?”

There’s a study about two charities who are raising money: Charity A mentioned that even one coin (or a penny) can make a difference to a child’s life, while Charity B did not mention that. In the end, Charity A (that mentions “even one penny can make a difference”) raises more money because even though a penny looks small, it eventually adds up and become substantial.

It is very applicable in your life. How many times have you said: I will eat cupcakes just this time, to end up eating another one few days later?

So those are the ten categories of loopholes. Which loopholes can you relate to the most? How do you plan to tackle it? Let me know in the comment section.

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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.

    More Tips on Getting in Shape

    Featured photo credit: Alexander Redl via unsplash.com

    Reference

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