habit

Contingency Plans: ITTT

/ Mark A Nutting / Leave a comment

Let’s face it, our plans for the near future are out the window. In many states (and countries) people are finding themselves restricted to their homes and away from normal activities. This confinement or isolation, whether self-imposed or otherwise, can play havoc on our mental and physical wellbeing. We are now in new territory. How can we manage our behaviors and stay healthy?

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Start With Journaling.

In order to manage what we do, we need know what it is that we’re doing. Patterns are going to start to emerge and writing down what you do will help you decipher the good from the not so good. Set an alarm on your watch, your phone, Alexa, or other device to go off every hour. Stop what you’re doing and just note what you did in the last hour. i.e. 9-10am watched TV for 45 minutes, got up, made a cup of coffee and grabbed a danish, sat back down and continued watching TV. After a couple days of journaling, you will start to see the patterns, like grabbing that danish with your coffee each morning. Then, with it laid out in front of you, you can start to determine what needs to change. Make a list of those changes.

ITTT: If This, Then That

Take that list and come up with contingency plans. If this, then that (ITTT). Write down those plans.

Say that you know that danish is going to catch up to you and pack on a few pounds. ITTT, “If I get up for your coffee, then I will have a piece of fruit instead of the danish.

Maybe you realize that you’re sitting too much. ITTT, “If I sit for an hour, then I will go outside and walk around the house for 10 minutes before I sit down again.”

What if you find yourself feeling very anxious and fearful about what’s going on in the world. ITTT, “If I find myself thinking about COVI-19 and am fearful for myself and others, then I will take five minutes and meditate, focusing only on my breath. (Try the Headspace app)

You could also find yourself feeling very isolated these days. ITTT, “If I don’t talk to anybody outside of my household by the time I finish dinner, then I will call or face time one of my friends before I do anything else.” After all, social connection is very important to our mental health.

The use of ITTT is very much like stacking habits, but, hopefully you’re managing these behaviors before they actually become habits.

I hope this helps. It’s a new and stressful time for everyone and you’re not alone.

Stay safe. Stay healthy.

Want Results? Get Off Your Big Fat But!

/ Mark A Nutting / Leave a comment

No, no misspelling here. I’m not talking about your backside. I’m talking about the excuses we find to not do what we know we should be doing in order to improve our health and fitness. “I know I should _______, BUT…”

If you want something to change, you need to be willing to do something different (and that usually means something more difficult). For changes in our health and fitness levels, you need to make sure your diet is where it’s supposed to be, you’re getting in the right kind of workouts with the appropriate frequency, keeping your stress levels down, and getting enough sleep.

Excuses

Excuses outweighing your results?

When you’re not getting the results you want, you need to look at these areas and ask yourself which of those items aren’t happening and what it is that’s getting in your way. As you identify the area of difficulty, listen to yourself. “I know I shouldn’t be eating the doughnuts that work supplies, but it’s all they have there.” “I have every intention of getting to the gym, but something always comes up at work.” Those buts are your excuses, your scapegoats, and you have to recognize that fact. That’s not to say they aren’t a problem, only that knowing that they are a problem means you need to come up with a different solution as to how to work around them. You need to pre-plan for those occasions when your normal schedule is thrown off.

In example, normally your diet is good. You eat what, when, and where you’re supposed to. But, when your friends come to visit for a long weekend, you end up overindulging the whole time and feeling guilty. So, imagine they just called. You know how this weekend usually goes. Ask yourself what you could do differently that would make your weekend diet better. Could you have more fresh fruits and vegetables on hand? If you usually drink alcoholic beverages, could you alternate between those drinks and a glass of water?

The key to getting the results you want, reaching your goals, is getting rid of the big fat BUT that has been allowing you to think you had an excuse. Well, it isn’t an excuse. A but simply means you need to come up with a new way to handle those things that have been getting in your way. If it means enough to you, you can find a solution.

Please let me know if you need any help losing your big but.