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How to Make Sure You Stick to Your New Training Program

How to Make Sure You Stick to Your New Training Program

Keeping to a new training program is probably one of the most common problem people face after New Years Eve. Promises of better health and a fit body are common at this time of year but if simply making the new year’s resolution was all that was needed, the world would be populated with only fit and healthy people. Not quite reality is it? What happens to most people is that they keep to their new training program for a short time—maybe a few weeks—and then they start slacking off. What started out so well soon turns into another burden: every time a session is missed, the risk of failure rises and the burden of guilt piles up. In the end it is just so  much better just to skip the whole thing go back to the way things were—anything just to keep from feeling guilty all the time.Why does this happen? Why is it so hard to keep to new training programs? More importantly, what can you do make sure you keep to it?

new training program

    The number one problem is that it is just too easy to talk yourself out of training. You didn’t do it before, so why is it necessary now? Your internal dialogue can be quite interesting to listen to—anything that speaks in favor of training seems so small, and making up excuses is just so easy.

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    The reason that all of this happens is that your new training program is not a habit yet. People are creatures of habit, and we generally resist change. No big surprise there—if you think about it, you will likely see the pattern. Lasting change require extra effort, and it is not until you make something a habit that changes will last.

    Get in the habit

    The solution is simple: make your new training program a habit.

    That sounds easy enough, but as it turns out, it may not be. Just because you set out to create a new routine, it will requires a fair bit of consistency to become a true habit. To get this going, the first couple of weeks are the most important: this is where you form the basis of the new habit (if it becomes a habit). You have to make sure that you keep any cheating to an absolute minimum. Depending on what kind of person you are, the way that you can do this will vary: below are some very powerful suggestions and by using one of them—or even better, a combination of them—you can make sure you stick with things long enough to form your new desired training habit. After this, you will reap the benefits for years to come.

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    These are the methods I propose:

    1. Get a training partner.

    Doing this is effective on many levels: first, you combine your health and fitness with social interaction, which will make heavy or painful exercise a little bit more enjoyable. Secondly, having a training partner builds automatic positive peer pressure: if you want to skip a session, you don’t just have to convince yourself, you have to call your training partner as well and give him/her a good reason. This alone can make you go the extra mile. The best training partner you can find is somebody who is already in the habit of working out, so you’ll be piggy-backing on their habit. You then reap the benefits of the work your friend has already put in.

    2. Make a bet.

    If you have problems finding a training partner to actually train with you in person, you may be able to make a bet with someone who is doing the same thing you are instead. Agree that for each time you miss a training session when they do train, you have to pay the other person a nominal fee. Now you have voluntarily included a monetary reason to train, combined with the slightly weaker peer pressure of having to tell the other person you missed a session.

    3. Add accountability by telling people.

    By telling people about your new training practice and the goals you have made, you are basically recruiting an army of people who will hold you accountable. If you spread the word on Facebook that you have now taken up running (for example) and post your progress there, people will start asking you what is going on if you miss a session. They want to know about your progress, and posting progress that you’re proud of having achieved will keep you going.

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    4. Schedule the time to train.

    This one is so simple, but is probably the most overlooked thing to do. Don’t just say “I am going to train 3 times a week”—put specific times and dates into your calender with reminders and everything. If you don’t do this, other engagements will soon take over and your training sessions will be few and far between.

    When I took up runnin,g I got myself a partner who is a better runner with more experience; we scheduled our runs at specific times 3 days a week, and I started using the Runkeeper app to post results on Facebook after every session. This kept me going in the beginning long enough for me to form the habit of running.

    What do you do to make sure you keep to your new training program?

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    Featured photo credit:  interior of an old gym for bodybuilding via Shutterstock

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    Last Updated on March 13, 2019

    How to Get out of a Rut: 12 Useful Ways to Get Unstuck

    How to Get out of a Rut: 12 Useful Ways to Get Unstuck

    Have you gotten into a rut before? Or are you in a rut right now?

    You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

    Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

    1. Work on the small tasks.

    When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

    Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

    2. Take a break from your work desk.

    Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

    Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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    3. Upgrade yourself

    Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

    The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

    4. Talk to a friend.

    Talk to someone and get your mind off work for a while.

    Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

    5. Forget about trying to be perfect.

    If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

    Just start small. Do what you can, at your own pace. Let yourself make mistakes.

    Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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    6. Paint a vision to work towards.

    If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

    Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

    Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

    7. Read a book (or blog).

    The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

    Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

    Check out the best selling books; those are generally packed with great wisdom.

    8. Have a quick nap.

    If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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    9. Remember why you are doing this.

    Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

    What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

    10. Find some competition.

    Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

    Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

    11. Go exercise.

    Since you are not making headway at work, might as well spend the time shaping yourself up.

    Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

    As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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    Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

    12. Take a good break.

    Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

    Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

    Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

    Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

    More Resources About Getting out of a Rut

    Featured photo credit: Joshua Earle via unsplash.com

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