If you’re reading these words I assume there’s an area or areas you want to improve, change, eliminate.. Something. Or maybe you know of someone that could benefit from a new approach to changing their behavior for the greater good. I don’t know a soul that believes they’re a finished product. It’s my nature to find a fitness connection, but this concept is life-applicable. Focus on one major behavioral change at a time if you want to make a lasting difference.
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Why You Shouldn’t Make Several Behavioral Changes At Once
You want to be great, for greatness is in you I know, but part of greatness is awareness. Every enhancement you’re thinking of is probably needed, yet you have to limit the amount of changes you implement at a time or you’ll doom yourself to failure. You don’t eat a box of pizza in one swallow.. slice by slice.
Behavioral change has a psychological element that isn’t to be ignored.
Coming to grips with “I need to do something.” Whether it’s big like fighting your way out of depression or smaller like starting to drink a glass of water when you wake-up. Your mentality must be intentional.
There’s a habitual factor you have to remodel. It’s other than easy to break out of your comfort, routine zone. Even if the break-out will elevate your life.
Aaand most importantly a sense of being overwhelmed.. one new task is tough enough. No one’s focus is unlimited. Except maybe the folks that meditate for hours at a time, I am in awe of y’all.
But think on it for a second. How well would you do with 9 college courses in a semester? I’d clutch my pearls.
It calls for a good deal of focus when it comes to taking in new information and changing. You want to do it correctly not just go through the motions. Throw too much at yourself and it starts to look like alphabet soup.
Alphabet soup leads to you ultimately tapping out and returning to square one. Once we leave square one there is no going back, let’s ensure that is the case. - How To Make Your New Year’s Resolutions Stick
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How To Change Behavioral Patterns
Old habits die hard, yet changing and enforcing a new one is no different than learning a fresh concept in school.
Start with the basics. Master the basics. Then add intricacies to your newfound understanding.
Put those new intricacies in your pocket. Once you’re used to them being there add more Jacks and Jills, keep it going. Rinse and repeat.
Example: *You’ve just become a new online training client and reacted to the questionnaire*
Me: I appreciate your thorough responses. With those I’ve created your entire plan. Remember our target is long-term success, so we’ll progress as such.
You: okay great I’m nervous, but excited.
Me: you’ll do well just focus on these early pillars: hitting all of your workouts this week, getting your water in each day, and remembering to plug in calories.. even if you forget at the end of the day think back on what was missed and log it all. Developing these habits will be the foundation of our success.
*end scene*
I can give you 197+ fitness/health moves to make, but if I want you to succeed we must start with less. I didn’t learn them all at once, how could I expect you to?
I didn’t muster the ability to implement them all at once, why should you?
It’s been proven that those with specific plans do better with behavioral change than those with the same goal minus a plan. Logical right? It’s called implementation intention.
Example, I want to start resistance training:
Knowing when I’ll lift, not just the day, but the time.
Knowing who will lift which is me, no partner.
Knowing what my workout will be not just the body part I’ll target, the entire workout exercise by exercise.
Setting up where it’ll go down.
Understanding my why.. My motivation is key.
And how I’ll do it, my preparation/execution question.
You’re five Ws and an H away from consistency.
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When Do I Know I’ve Made A Behavioral Change
To solidify your hot new behavior modification one is to consciously do it for x amount of days or times.
This amount isn’t set, it’s person by person and even how motivated you are matters. The more you want something the quicker you’ll pick it up. Ultimately you reach a point of almost muscle memory. The new behavior becomes quite routine, like brushing your teeth. This point is called automaticity. You no longer have to think so hard, you can Nike that ‘thang’ and Just do it.
Note: another reason to focus on one change at a time is for the sake of tracking results. Case, there is a point in your fitness journey that you must add to or alter what previously worked: progressive overload. If you change everything.. How will you know what new move is worth it and what new move is worthless? 1-2 changes at a time. Like a new supplement, meal schedule, workout length, workout frequency, diet strategy, etc.. Don’t do too much at once. It’s about measurable and achievable results.
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So, It’s About That Time
Everything can be done just do it methodically and it’ll be done for good. Focus on a few changes and you’ll be able to effectively grasp the concepts on the road to automaticity. You’re nothing, but a big baby. Learn to hold your head up, then crawl, then stand, then walk, and then run. Put those muscles to use and Be Great.
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