When you’ve got an #AnytimeGoal in mind, it’s tempting to hit the ground running and try to get from nought to sixty overnight.
Yet research shows you’re more likely to stick to – and smash – your goal if you take persistent and consistent baby steps. After all, as the old adage says, slow and steady wins the race.
So no matter what new goal you want to introduce to your lifestyle, here are 5 simple changes you can make to your daily routine that will turn your fitness resolution into a regular habit.
- FOCUS ON ONE THING AT A TIME
When introducing a new habit, choose one new behaviour at a time. This is based on research conducted by BJ Fogg, a Social Science Research Associate at Stanford University. Fogg found that teaching 60-year-olds to quit smoking using an SMS program didn’t work as it involved introducing two new behaviours. So, if you’re looking to introduce a new healthy habit of getting more active, start with a discipline you already know, such as walking, running or cycling and slowly build up to introducing new ways to work out.
- START SMALL
Don’t feel that you must set a new personal best every time you visit the gym. Just getting to the gym is always a win. The key is to add a ‘trigger’, which is a small, consistent change that takes you closer to your end goal, according to Leo Babauta the creator of Zen Habits. For example, to avoid a last-minute dash to find your gym kit in the mornings, pack your bag the night before and leave it by the front door. The ‘trigger’ of having to move your bag to open your door means that you are more likely to leave home with your gym bag in hand.
- PUT PEN TO PAPER
Did you know that you’re 42% more likely to achieve your goals if you write them down? Yes, research suggests that jotting down your resolutions makes them feel more real and can motivate you to stick to them. Feel free to get as detailed as you like as vividly describing what you want to achieve can make you up to 1.4 times more likely to succeed.
- TELL PEOPLE YOUR PLAN
You stand a better chance of sticking to your plan if other people know about it. Whether it’s friends, family, workmates, or your followers on social media, spread the word about your new habit-forming routine far and wide.
- TELL PEOPLE HOW YOU GOT ON
Once you’ve executed your plan for the day, tell everyone how you got on. Holding yourself accountable in this way is a great incentive to stick to your plan. Talking of positive reinforcement, don’t forget to give yourself a massive (but gentle) pat on the back for taking another step towards forming a new habit.
When it comes to building healthy habits that last, we’re here to help. If you’re unsure what challenge to aim for check out our guide to How To Find Your Fitness Goals. Plus, if you need a gentle nudge to kick-start your fitness journey, take a look at How to Generate Motivation for Fitness. You’ve got this!
