Simple goal setting is very helpful in determining the changes you really want to experience.
Think deeply. First determine the changes you want, and then prioritize them.
If you want to make some changes at the beginning, it will be more difficult to maintain this habit.
Your brain always works in a way that makes you safe, relaxed and happy. Use this knowledge to your strengths.
expect to feel uncomfortable when doing something different than you are used to. This is normal. The same goes for those bad excuses and reasons that immediately make you stagnate.
acknowledge these, but don't resist them. Respect their voices, and in addition, purposefully explore the benefits you will experience extensively. Identify the benefits of direct and secondary (delay) and write them all down.
An example of a new habit might be early and meditation. We may think of the following benefits:
- My mind feels clearer. (Benefit immediately)
- I have a feeling of peace. (Benefit immediately)
- The rest of my time has become easier to manage. (Minor Interest)
- The pain on my shoulder disappeared. (Benefit immediately)
- ideas and answers come to me freely. (Direct and secondary interests)
- My mind works faster and faster; when I slow down, I can actually speed up. (Minor Interest)
- I see the possibility that I usually don't see under pressure. (Minor Benefit)
The more instant benefits you can recognize, the easier it is to change your habits because your brain will love them!
2. Make sure that the goals and changes you choose are your own.
It is possible to choose the wrong habit to change it. Learning that others have found a diet plan that works very well for them doesn’t mean you should do the same. Try to lose a few pounds because your partner says you should sound the alarm bell, too.
resists the masses and motivations that are forced to follow others’ agendas and take the time to figure out what changes you want to experience in your life.
studies have shown time and time again that when you set your own goals, you are more likely to stick to it.
This is your life, so take control of everything and choose your own adventure.
3. Make sure you can bring you the changes you want, and choose one.
Make an informed choice. There are many ways to exercise and lose weight, and there are many frameworks to help you better arrange your time and manage your money better. The key is to choose something that resonates with you positively and has a strong fun element.
If you choose to connect with more things to punishment and delayed gratification, sticking to your new habits will become more difficult and unlikely.
Choose a habit change and be good at mastering it. Keep mastering it and make it second nature, it feels wrong not to do so.
Your initial job was to become a master of the change process. When you do this, the results will speak for themselves.
4. Change your life through subtle habit adjustments, not through punishment or denial.
If you want to make a big change, you will fall deeper emotionally and mentally when you fall.
denying that your happiness has developed a negative view of the new habit you are trying to establish; you sacrificed the sinful happy habit for a new habit.
Researcher and psychologist BJ Fogg, Stanford University , recommends training your brain to successfully achieve tiny adjustments. [1] Pair the habit you want with the existing trigger .
Don't consider changing a habit completely. Reconstruct it step by step.
Use the previous meditation example, assuming you want to add morning meditation to help relieve anxiety.If your morning routine is already busy, see if you can pair it with other behaviors you have already done:
When I shower (triggered), I stand still without moving for twenty seconds, letting any thoughts come into my mind, come on;
I close my eyes, brush my teeth gently (triggered), pay attention to staying in each quadrant of my mouth for 30 seconds;
When I wake up (triggered), I sit on the bed, close my eyes, deepen and slow my breathing for ten cycles
Do one of the above music is much easier and faster than lighting a candle, sitting on the lotus sit, turning on the power, and try meditating for 10 minutes.
Even if we know they are good for us, your brain is always having trouble adapting to huge, unfamiliar changes. Make a small change to the trigger you already have, modify your routine slightly, and then make it the focus of the week.
5. Choose something that is easy to get started.
Prioritize the changes and new habits you want to make is not as easy as you think.
Are you starting with the workout or focusing on replacing the afternoon coffee and cookies? Do you do both? Are you working hard to get off work on time instead of staying for an extra ½ hour a day?
We are attracted by changing job needs, the replacement pressures of our children getting sick, friends or extended family.
Start small and choose to start with things you have full control, although life may throw curve balls at you.
Use the example of morning meditation again, if you have kids ready to go to school, it is ridiculous to think that you have uninterrupted time in the morning. Your morning tea break may be a better time to enjoy 2-3 minutes of uninterrupted time. If your workplace allows, play calm non-lyrical tunes on your workstation and put on your headphones for 2 minutes.
It’s easy to change your life, take a small step at a time.
6. Strengthen and stabilize your new habits by increasing attention to new habits.
Make your new habits easier to stick to by increasing your attention and attention to it.
Talk about it. Talk about it with friends, family and colleagues. Talk to your neighbors. Write it down
. Read and actively look for people who successfully change this habit. Create a community that you can insert that supports changes you want to try and create.
Acknowledge and accept this when you get out of the trend. If you keep falling behind, check your triggers and modified routines. Adjusting them may help.
Maybe you need to create some diversity. Your initial existing/new behavior pairing is likely to no longer give you the initial satisfaction. It might be time to mess things up.
If you want to increase your exercise – start with a gentle walk, for example – you can take three steps to the third floor and then take the elevator to the fifth floor where your workspace is located.
If you want to avoid talking to that energetic work colleague in the morning at all costs, you may inspire extra motivation to complete all five flights!
Finally, you become bored again.
Then, you might be walking outside for 10 minutes when the pleasant ringtone rings you set for yourself at 1:00 pm. You will feel the air on your face, see the sky, see different people.
When you come back after lunch, you will feel more energetic and your colleagues are victims of post-meal soaking because of lunch at your desk.
is good at creating interesting small modifications. The magic of great life changes comes from tiny habit changes.
7. Reward yourself every time you implement a new behavior
to celebrate all the victory! No matter how trivial it may seem, anchoring a positive experience will help burn pleasant memories into your brain that your new habits are what you want to continue doing.
Immerse yourself in that celebratory feeling to help you stick to your new habits.Swim inside like staying in the bath water for too long until your finger pads turn into plums. Tell your brain that this is a good thing!
When you develop new habits, pay attention to how you feel about yourself when you do this. Add specialized and purposeful memories of this.
Over time, your brain will guide you to keep this habit, you will feel better because of it, and one day you will find that your life looks completely different. When you look back, it is not as difficult as you think.
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