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I should have just got on PREP..
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Thoughts on cigar smoking?
Chief
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Rising Star
Relying on willpower is unsustainable (there’s research on it).
Instead, set up patterns and routines in your life so it’s easier *not* to cheat. Example: getting a regular gym buddy to keep you accountable. Not having junk food in your house. Etc
Read Atomic Habits! One of their pieces of advice is to make your goal as small as possible- ex if your real goal is to run a mile, make your daily goal to put your running shoes on. After you’ve done that, it makes the threshold to running a mile even lower, and you’ll be more likely to go run
Rising Star
Great book
Chief
It really helped me when my goal became 30 mins of exercise 6 days per week. Sometimes it’s a walk, a run, weightlifting, bike ride. Most people tell themselves exercise means an hour+ super intense sweat session. Just do something for 30 mins most days of the week.
this 💯
I am in this same position. I want to lose weight, eat healthier, exercise more and be more fit. I know how to do all of these things and have been in peak shape before. I just cannot seem to make myself do anything to make it happen.
OP, do you have any issues with depression? Just asking because I do and I know that when I get in a depressive slump taking action to improve my health is really challenging.
Thanks to those providing suggestions! I am getting a lot of inspiration and good ideas!
I’m not officially diagnosed or anything but I do suffer from low moods that make it hard for me to do simple tasks like clean and cook meals for myself. I’ve managed to get the cleaning and cooking down recently but can’t seem to get myself to do exercise. The winter weather isn’t helping.
Book a class, I find that class settings motivate me more to get out of my ass and push harder. Also, I read somewhere that motivation and action are all a cycle. We usually use motivation as the kickstarter, but that you should use action instead. Following the shoes examples, instead of waiting for motivation to run, use action, put on your shoes and go. Use that and motivation will follow
Following. My issue has been getting started. Seems impossible with where I am vs where I want to be (I’ve been at peak before, but that was before a full time job and two kids)
Here are some things have helped me.
-Don’t shower until you do some form of movement (doesn’t need to be intense)
-Pick one meal a day to make healthier choices or make one healthy meal with some leftovers for the week
-Pair something you enjoy with the habit you want (e.g. only listen to a favorite podcast while walking)
Thanks everyone for your responses. Yesterday, I started with a Beginners Yoga program in the Peloton App.
It’s the easiest for me to do since I don’t have to leave my living room just yet 😂 baby steps.
Willpower is a limited resource, and it's a bad idea to depend on it. You need a process. You wouldn't rely on willpower to get a software project from idea to finished product, you'd use a process that held you and others accountable. Mini goals, milestones.
If you struggle with eating healthy, have an auto-delivery of healthy food/meals set up. Set a milestone to lose 5 pounds even if you have 50 to go.
For exercise, make you entire goal to get to the gym. Once there, it is much easier to do a workout. Join a gym that has classes. You just need to get to the class and then you are using external motivation.
This structure has also been helpful—it identifies how you respond to expectations from yourself and others and what tactics might work better for you.
https://quiz.gretchenrubin.com
This was so insightful. I am an Obliger and saw myself in the description, even the rebellious part when I get burned out. Amazing. Really helpful with tips on how to set up external motivation for me since that is what I need.
I just started reading Can’t Hurt Me by David Goggins. So far it’s pretty darn good, and it’s got some tangible techniques to help you get off your arse.
Rising Star
WHOSE GONNA CARRY THE BOATS
Fear - I don’t want to die of cancer and that thought helps me to move my body.
My best friend keeps me accountable. Weekly checkins on tracking my cals on my fitness pal (you can share with a friend) and weigh ins. Some days I fall off HARD off the wagon (hello pms) but she’s always there to support me get back on track….whether it’s a pep talk, a gently reminder to get moving for 30 mins, etc
I hired a coach. Nothing crazy. 2x a week. I really needed something to hold me accountable and get started back on working out.
Have you fully articulated the reason why your goals matter to you?
In my experience, having a clear "why" is at least as important as the "how' part of the plan.
Once that part is done (assuming the plan is realistic, e.g., I actually have enough time to do it) my hit rate goes to >90%.