Behaviors that are incongruent with our identity don’t last. I would argue that if they persist, they will change our identity. At that point, the two will realign themselves. A simple litmus test for determining if a habit is good or bad is the resulting identity it produces. If the habit is a vote for the type of person you want to become, it is a good habit. If it doesn’t, it isn’t.
Identity and habits work in a push-pull manner. We can harness the power of identity to adopt a more disciplined lifestyle. Continue reading The Relationship between Habits & Identity
Motivation isn’t the solution; motivation is the problem. Please, let me explain. The belief that you need motivation to take action is going to prevent you from forming any habits. Motivation isn’t an effective strategy for long-term behavior change for two reasons. Motivation fluctuates from day to day and tends to decrease over time. Habits not only fly under the radar of our conscious brain, but they also fly under the radar of our emotions. Just like we savor the first bite of our meal more than the last, we tend to be less motivated the more times we repeat a routine. Boredom is the biggest obstacle to excellence. A lot of people hit the gym for two or three weeks, then lose their motivation to go and quit. They blame their lack of motivation, but it is their belief that they need to be motivated to go that is the problem. So, if motivation isn’t the solution, what is? Continue reading THE MOTIVATION FALLACY
Consistency trumps intensity. Never let what you cannot do prevent you from doing what you can. Perfectionism is the enemy of consistency. It is another TRAP to be avoided. It leads to missed workouts and blown diets. How many times have you told yourself, I cannot get to the gym or do my entire workout, I guess I’ll pick back up tomorrow, or I already blew my diet for today, might as well enjoy myself. I will pick back up where I left off tomorrow. Tomorrow, we always think we will have more time and willpower tomorrow. The funny thing about tomorrow, it tends to look a lot like today. Continue reading Consistency Trumps Intensity – Avoid the Perfectionism Trap
LET’S GET REAL, LET’S GET MOTIVATED LET’S GET REAL, LET’S GET MOTIVATED — Read on thefatlosshabit.blog/2019/02/26/lets-get-real-lets-get-motivated-2/ Continue reading LET’S GET REAL, LET’S GET MOTIVATED
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What you are going to learn:
- Why Habits are so Powerful and Potentially Dangerous
- The Three Elements of a Habit
- How a Better Understanding of Habits can Help Us Replace Bad Habits with Good Ones
- A Simple Approach to Overcoming our Natural Resistance to Change
- Why We Often Blame our Lack of Willpower when it is usually our Lack of Commitment that is to Blame
People often say that change is difficult, and they are correct. Change is difficult, but we are all capable of change. Our lives are continually changing, learning to drive, marriage, having children, new job responsibilities, and new technological tools. Initiation is the most challenging phase of any change because when we are learning to perform new tasks, it is mentally exhausting. Learning to perform a new activity requires our cerebral cortex (“Conscious Brain”) to do the heavy lifting.
As the new task becomes routine, the more resilient basal ganglia, (“subconscious brain’), takes over. The action becomes easier and easier to perform. Our conscious brain essentially goes on autopilot, and the actions flow almost effortlessly. You undoubtedly experienced this when you were learning to drive. In the beginning, it required all of your mental focus, but now you can drive, adjust the cabin temperature, tune the radio, carry on a conversation, and heaven forbid, use your smartphone while driving.
Change is possible, but it starts with awareness. The hardest part of creating a change in behavior is just not repeating the behaviors of the past. Approximately 40 to 45% of the decisions we make are out of habit.[i] Unfortunately, these aren’t conscious decisions. These are decisions our conscious brain has delegated to the subconscious brain. Our subconscious mind controls the performance of repetitive daily activities which frees our conscious mind from making countless decisions each day, which would lead to decision fatigue and mental exhaustion. For this reason, we aren’t mindful of actions we have repeated enough times to make them habits.
Continue reading “CHANGE IS DIFFICULT, BUT WITH THE RIGHT STRATEGIES AND A LITTLE MOTIVATION, WE ARE ALL CAPABLE OF GREAT CHANGE”