Most people understand that they should exercise. They know that they would be healthier if they did. They also know that if they could make healthier food choices and manage their stress. So, why don’t they?
Well there are plenty of reasons for not working out, changing your diet, or trying to combat stress. The explanations typically start with, “I know I should ________, but…” These “buts” are actually “ands”. You may think that they are mutually exclusive, but, they’re not. “I know I need to start exercising and I am too busy to go to the gym.” Both can be true.
Let’s look at some real reasons for not changing:
- Making time to workout will be hard.
- My body aches and I don’t feel like working out.
- I’m tired all of the time and I don’t feel like working out.
- When I get stressed or depressed, eating comforts me.
- Eating is one of my pleasures in life and I don’t want to give that up.
- I don’t like the taste of “healthy” food.
- Meditation is too weird for me.
- It’s easier to just keep doing what I’m doing.
All of these things could be true and they cannot just be ignored for “the better good”. These are also strong anchors keeping us moving forward with change. To get beyond these and begin the change process, address your reasons for not changing. In example, say your body aches and you don’t feel like working out. Start by asking yourself how you could make your body hurt less. Maybe it’s by warming your body up through a short series of mobility or stretching movements. Try it. Don’t worry about working out yet. Simply try to lessen the hold that the aching has on you. Another example might be not liking the taste of “healthy” food. Start by looking at what you do eat and like. Surely something there is healthy. You can eat more of the healthy food that you are already eating. Then take a look at where you might be able to make small tweaks in other foods that you are eating. Maybe a little less sugar in your coffee or a smaller portion of that pizza.
The key to overcoming obstacles to change is to acknowledge them, tweak them to lessen their hold, and then, when you know they are no longer holding you back, add a small amount of the behavioral change you want. Add a little more activity. Throw in a small amount of healthier food on your plate. Take a few minutes to just breathe and relax at your most stressful point of the day.
Give it a try. If you have any questions, please ask away in the comments below.
There all kinds of “Challenges” running about on the internet. They are set periods of time in which you do or don’t do something throughout that time. Challenges can be great ways to jumpstart a program. Most people can do something difficult to attain a particular goal. However, before you jump on the bandwagon, there are a few considerations that you should take into account.
- Don’t just do a challenge because it’s out there. I saw a “30 minute plank challenge” on Facebook that was ridiculous. First, there’s no point to doing a plank for 30 minutes and second, couldn’t you choose a challenge that is more meaningful and more likely to help you reach your goals?
- Choose a challenge that sets up behavioral change beyond the timeframe. Say you want to eat better, maybe the challenge is to eat no processed foods. For a short time this might be a good one and, beyond the end of it, you’ll be in better control and better aware of eating at least less of those food items.
- Choose to prepare for something. Maybe you want to train for a certain event such as a race or a hike or an obstacle course. Couch to 5K is an example of that.
- You can create your own challenge. Don’t get hung up on looking for a set program to do. Just create your own.
- Do it with a friend. Doing things that are challenging are typically more successful if you have the support of, and share the experience with, a friend.
- Choose a timeframe that is realistic. If the chosen timeframe is too short, it is either unrealistic to reach your goal or it’s not much of a challenge. Many programs run 6, 8, 12 weeks (don’t ask me why, but I don’t see many 10 wk programs). These lengths give enough time to accomplish something meaningful.
- Review your success once the challenge is done. After you complete your challenge, you should take a good look at what you’ve accomplished and appreciate the effort that you put into it. Maybe it wasn’t perfect. That’s okay. It’s not all or nothing. Look at it in percentages. In example, if you meant to eat breakfast every day and you only did it half of the time, that’s still 50% more than you were doing before. Or, you were training for a running event and you only could get in 3 of the 4 miles per day that you set out to do. That’s still 75% of your goal. In both examples, good for you!
Challenges, something done or not done for a set period of time, may be a way to change your behaviors or accomplish something on your bucket list. Think about what change would be meaningful to you and set up a challenge to get yourself started.
Good luck, and please let me know if you could use some help with this.