It takes 21 days to form (or break) a habit. With 23 days left in the 2020, you could soar into the new year with an established routine! I consider myself a goal getter. When I set my mind to something and I have a plan in place, I will make it to the end of the challenge. This applies to fitness competitions or training for races. I almost always finished the 12 week plan strong and ready to go.
If this is something you struggle with, I get it. This year proved that I am mortal as I fell off the wagon a few times. Though I was under exercise restriction for 3 months, I “coulda/shoulda/woulda” finished those 3 months in great shape if I had a set plan. After healing, I’m back on the wagon and crushing week 4 (of 12).
What changed? What got me to this point of sticking with it? Below are 4 tips that can be applied to any goal. If you read my last post, you know I’m a huge fan of increasing brain function and that I challenge everyone to learn something new (instruments, language, hobbies).
4 TIPS TO DEVELOP A HABIT IN 21 DAYS
- SET A ROUTINE: #1 advice, this is the hardest part. Map out the next 30-90 days of the program so there is no guess work. I know myself. If it’s not written out, I feel lost and won’t progress. Use an app. If you’re old school like me, print it off or write it in your planner so you always know what the plan of the day is and what you will work on. I always workout during the kids’ nap time. I always practice the drums after working out. This creates consistency. Find the best time for you and stick with it.
- HONOR REST DAYS: Give yourself 1-2 days off! This helps reset your brain and body.
- ACCOUNTABILITY: Not everyone needs a coach or instructor but if you’re like me and need that accountability, it may be the key to success. Tell your partner or a friend about your new program and let them know you want to check in once a week to discuss the program for a few minutes every week. I don’t have a trainer, so I post my progress on social media. Knowing my family and friends see my posts keeps me on a steady path.
- PUSH: Learn how to push yourself mentally. There’s nuance in knowing when you need to JUST DO IT vs. knowing when you should rest. If you have programed rest days and aren’t dealing with a medical condition, you may need to learn how to ignore that little voice saying “I don’t wanna” and just get it done. This builds discipline and mental fortitude. Here is how I get through those “I don’t wanna” days:
- GIVE YOURSELF 10 MINUTES: If you truly can’t go on after those 10 minutes, stop. Most of the time, I keep going until the workout is complete. If you stop, at least you moved your body and it will be thankful.
- VEER FROM THE PROGRAM: I truly love lifting weights/running. However, every once in awhile I will do yoga or pilates instead of what the program calls for because I’m just too tired. The mental break is welcomed and the cross training never hurts.
Celebrate the little wins along the way, be proud when you approach a new week ready to work. When you make it to the end of that 12 week program, treat yourself! Buy yourself new workout shoes or an outfit! So there you have it: set a routine, rest 1-2 days a week, stay accountable, and learn to push yourself when needed.
How do you stick with a routine?
