Category Archives: Habit Coaching

Stay Motivated !

Have you ever started a new workout  or fitness routine, and then quit soon after?
If the answer is yes, then you are not alone!

We all know that starting a new workout routine is SUPER easy. It’s exciting, its refreshing, and it makes you feel good about yourself.
But what happens next? How many of us actually follow through and continue working out after the initial few days or weeks?

So what goes wrong? We lose motivation!

Motivation is like the fuel you fill up in your car when you are going on a road trip. Without it, you will never reach your destination, no  matter how much meticulously you have planned the trip. But unlike fuel, motivation is something that is very fickle. It fluctuates daily. One day you are all gung-ho about workout and raring to go, and the next day you can’t even drag yourself out of bed.

So, what do you do? Give up?
Of course NOT!

There are 2 main things influence our motivation – generalization and negativity.

Let me elaborate.
Most of us feel this way, “I tried this for 2 weeks, and then gave up. I failed once, so what’s the point of trying again? I’m going to quit again anyway.” That is generalization.

That feeling of feeling discouraged and disappointed not only derails you from your goal, but further stops you from giving it another shot, from trying once again.

Now, negativity may come from other people, or it may come from within you. When people criticise you, saying things like – “Only 10 reps? That’s all you can do? Wow you’re really bad at this!”, are you more willing to succeed, or less?
Or even when you criticise yourself, thinking things like, “oh I couldn’t even do 5 reps of this exercise yesterday! Why did I ever think I can do it!  I should have never tried it.”, you are basically setting yourself up for failure, and killing your motivation.

Criticising yourself is not the great motivator you imagine it to be. Self-compassion, on the other hand, can be a much more powerful tool for change!

If you let yourself be pulled down and beaten up, reaching your goal of a fit lifestyle is going to be very difficult. What you have to do is, keep you motivation levels high! And it really isn’t as difficult as you may think.

There is one very simple trick.

Habits!

Habits are manageable. In our previous blog last week, we spoke about how to build habits and how to sustain them.
Every time you complete a habit, you get a feeling of success. You feel good, feel proud and happy!
This feeling of success becomes a source of constant motivation. If you did it once, if you completed your workout today, then why not tomorrow? And why not the day after?

Rather than beat yourself up when you go off track, realize and acknowledge that what you are doing isn’t easy. It is hard work to build and sustain a fit lifestyle. And you will have setbacks and roadblocks on the way. What’s important is not to give up. Get up, dust yourself off, and keep going.

Motivate yourself to power through!

So, what makes you lose motivation?? And more importantly, what brings it back? Tell us in the comments below!

Mini Habits, Big Changes

At the beginning of any new routine or workout, we all start with so much gusto!
The excitement of it being new and different keeps us going strong. Well, for a few days at least.

And then what? We get bored, tired, and finally, simply stop doing it.

You work very hard to achieve your fitness goals. You plan the workouts, the right eating habits, try to get your sleep pattern in check, but ultimately, it just doesn’t work. Maybe you get overwhelmed with it all. Or just scared that you will fail. So you give up before you can even start getting used to it.

This not only disheartens you, but also plants the seed of doubt and fear in your mind about trying yet another new routine! So, what do you do? Never try another fitness routine, or just quit the idea of getting fitter?

Of course NOT!

There is a very simple, practical solution. Mini Habits!

Mini habits are basically your new routine broken down into small, doable tasks to make it easier for you!

You know that feeling of being on auto-pilot when you are taking a shower or brushing your teeth in the morning? You don’t even need to think about the task while doing it. Why? Simply because you have turned these necessary daily activities into habits – you have done them so often and with such regularity that you now do them automatically!

The same applies to any new fitness routine.

For example, you want to start eating healthier. So, you make changes, make sure all your meals and snacks are healthy and in tune with your new plan.
But it’s not so easy to just change everything, is it?
Instead, try this.
Replace just one snack, like your evening snack of chips with something healthy, like a handful of peanuts!
So, instead of running away from too much change all at once, changing only one meal in a day to a healthy meal is easy, doable, and makes you feel so good! And it gives you the confidence and the desire to keep going!

Turning your fitness routine into a regular habit is not an easy task. But it’s in our hands to MAKE it easier!

So next time you get stuck with a new routine, just turn it into a mini routine instead, and see the magic work!
Do try it out, and let us know how it works for you!

Building Habits to Achieve Goals!

What do all of us do when we want to achieve something new in life?

Whether we want to get in better shape, eat better, sleep earlier, do better at work, write a best-selling book, cook gourmet meals, or anything at all, the first thing we do is we set a goal. We write it down on a piece of paper, file it or keep in neatly in a drawer, and then very conveniently… forget about it!

Heard the saying, “A goal without a plan is just a dream” ?
All of us love to dream, and dream big! Nothing wrong in that! But how about we actually DO something to achieve those dreams? How about we take actual, concrete steps to achieve our goals?

Setting goals is great for the short term. Definitely. Your goal motivates you, challenges you, makes you move!
But the problem with goals? They have an endpoint. They rely on factors that we can’t always control! So ultimately, setting goals is good, but it’s an incomplete system.
So what’s a better solution?

Build HABITS to achieve your goals!!!

Now, what is the difference between the two?
Let me give you an example. Say you decide to run a marathon (goal), so you plan and plan and plan for it, make notes, study on it. OR you start running a little, every morning (habit) and gradually increase the distance! What do you think will give you results?

Habits power our lives, and our goals. Let’s take a look at how habits actually help you.

Good habits help you exceed your goals!
Say you want to lose 4 kilograms in a month. You work out, eat right, do everything possible and lose those 4 kilos! Once you achieve your goal, you feel satisfied. Happy.
And then you go back to your old habits and routine, and end up gaining those 4 kilos back. Instead, if you decide to work out regularly, make a habit of it, not only with you lose the 4 kilos, but you will be able to sustain it too!

Habits are easier to sustain than goals.
Since habits are repetitive behaviours usually on a daily or fairly regular basis, they are much easier to sustain.

Building habits successfully motivates you!
Imagine if you are successful in building a habit of exercising regularly. What does it do? It not only helps you accomplish your goal of being fit, it also constantly keeps you motivated to keep going!

Small habits are manageable, and help you grow!
Build small habits that are easy to repeat and easy to follow through. Once you get accustomed to them, you can start adding bigger and more complex habits to your lifestyle. For example, if you want to drink 1 additional litre of water every day, start with one extra glass instead of the extra litre. Once that is easy for you, move on to two, then three and so on.

So, how do you build a new habit?
Well, it’s actually not that difficult.
You have to follow 3 steps – a Cue, a Routine and a Reward.
Again, let’s take an example. Suppose you want to start meditating every morning. So, pick a cue , like brushing your teeth, that triggers your new routine. So, brushing your teeth is your cue to start your new routine – sit to meditate. Once you are done, reward yourself with something that you enjoy, like listening to your favourite song!

Once you actually break down a new habit into these 3 steps, it becomes easier for you to follow through, and more enjoyable too! Try it out!!

It is possible to get the life you have always wanted, to set big goals and achieve AND sustain them. All you have to do is really want it, and work for it!

And the best thing about habits? You don’t have to make big, bold and drastic changes in your life from the get go. Start small, and just go from there. Take a step. Commit to the process, not the goal.

So, this week, why don’t you start something new? Something you have always wanted to do, but have not been able to do yet? Try out the 3 step routine, and tell us how it works out for you!