and Paul Wilson it’s easier than you think!
Here are seven steps that you can use to get back on track right now…
1. Schedule your habits into your life. Give your habits a specific place in your life. This might mean putting your habit on the calendar, or tying the habit to a current behaviour.
2. Stick to your schedule, even in small ways. It’s not the individual impact of missing something that’s a big deal. It’s the cumulative impact of never getting back on track. For that reason, it’s critical to stick to your schedule, even if it’s only in a very small way. Don’t make it to the gym to do a workout? Do 10 pushups at home. Don’t have enough time to write an article? Write a paragraph. Find a way to stick to the schedule, no matter how small it is.
3. Have someone who expects something of you. I’ve played in many teams throughout my fitness journey and you know what happens when you have friends, teammates, and coaches expecting you to be at training? You show up. The good news is that you don’t have to be on a team to make this work. Simply knowing that a familiar face expects to see you can be enough to get you to show up.
4. Focus on the language you choose. Often we view a bad day, poor meal choice or over indulgence on holidays as a melt down, falling off the wagon or a catastrophic event of monumental proportions. Rethink these occurrences in terms of a speed hump or a hiccup… something small that is easily tweeked, adjusted or redirected. It’s easier to get back on track when we think its a bite sized readjustment rather than an overwhelming mountain range that’s too hard to cross.
5. Just because it’s not optimal, doesn’t mean it’s not beneficial. Just because you can’t stick to the perfect schedule, doesn’t mean you shouldn’t stick to it at all. Good habits are built gradually. Start slow, live your life, and get better along the way. Progress is a spectrum, not a specific place.
6. Design your environment for success. Most of us acknowledge that the people who surround us influence our behaviours, but the items that surround us have an impact as well. The signs we see, the things that are on your desk at work, screen saver on our phone, the pictures on the fridge … these are all pieces of our environment that can trigger us to take different actions.
7. Care. It sounds so simple, but make sure that the habits that you’re trying to stick to are actually important to you, and you’ll be back on track on no time 🙂
– Coach Wilson