LET’S GET REAL, LET’S GET MOTIVATED

LET’S GET REAL, LET’S GET MOTIVATED LET’S GET REAL, LET’S GET MOTIVATED — Read on thefatlosshabit.blog/2019/02/26/lets-get-real-lets-get-motivated-2/ Advertisements Continue reading LET’S GET REAL, LET’S GET MOTIVATED

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Why We Should Focus on Habits, and Not Outcomes

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“You do not rise to the level of your goals. You fall to the level of your systems.”  James Clear, author of Atomic Habits

What you are going to learn:

  1. Why a Focus on Short-Term Results Causes us to Choose Ineffective Programs
  2. Why Habits are the Key to Sustainable Results
  3. Why What is Popular is Not Always Effective
  4. Why Unethical Fitness Guru’s often Recommend a Low Carb Diet, Praying on the Eagerness of People to See Quick Results

We all want to achieve results, but when we focus on outcomes and not habits, we make bad decisions. When we are too focused on outcomes, we look for short cuts. What is quickly done, is quickly undone.

Biggest loser

NBC – Ali Vincent was the first female to win on the show with an 112-pound weight loss. Vincent recently posted to Facebook about gaining the weight back. Continue reading “Why We Should Focus on Habits, and Not Outcomes”

CHANGE IS DIFFICULT, BUT WITH THE RIGHT STRATEGIES AND A LITTLE MOTIVATION, WE ARE ALL CAPABLE OF GREAT CHANGE

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What you are going to learn:
  1. Why Habits are so Powerful and Potentially Dangerous
  2. The Three Elements of a Habit
  3. How a Better Understanding of Habits can Help Us Replace Bad Habits with Good Ones
  4. A Simple Approach to Overcoming our Natural Resistance to Change
  5. Why We Often Blame our Lack of Willpower when it is usually our Lack of Commitment that is to Blame    

People often say that change is difficult, and they are correct. Change is difficult, but we are all capable of change. Our lives are continually changing, learning to drive, marriage, having children, new job responsibilities, and new technological tools. Initiation is the most challenging phase of any change because when we are learning to perform new tasks, it is mentally exhausting. Learning to perform a new activity requires our cerebral cortex (“Conscious Brain”) to do the heavy lifting.

As the new task becomes routine, the more resilient basal ganglia, (“subconscious brain’), takes over. The action becomes easier and easier to perform. Our conscious brain essentially goes on autopilot, and the actions flow almost effortlessly. You undoubtedly experienced this when you were learning to drive. In the beginning, it required all of your mental focus, but now you can drive, adjust the cabin temperature, tune the radio, carry on a conversation, and heaven forbid, use your smartphone while driving.

Change is possible, but it starts with awareness. The hardest part of creating a change in behavior is just not repeating the behaviors of the past. Approximately 40 to 45% of the decisions we make are out of habit.[i] Unfortunately, these aren’t conscious decisions. These are decisions our conscious brain has delegated to the subconscious brain. Our subconscious mind controls the performance of repetitive daily activities which frees our conscious mind from making countless decisions each day, which would lead to decision fatigue and mental exhaustion. For this reason, we aren’t mindful of actions we have repeated enough times to make them habits.
Continue reading “CHANGE IS DIFFICULT, BUT WITH THE RIGHT STRATEGIES AND A LITTLE MOTIVATION, WE ARE ALL CAPABLE OF GREAT CHANGE”

BECOME A REALISTIC OPTIMIST

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One of the most potent strategies for reaching a goal is to identify the obstacles ahead of time and to develop a plan to address each before they are encountered. We want to be optimistic, but we don’t want to be a naive optimist. The naive optimist ignores the obstacles in their way and believes that they will not confront any challenges while striving to accomplish their goal. The realistic optimist believes in their ability to accomplish their goal despite the obstacles in their way. They acknowledge and prepare for the obstacles which makes them much more likely to achieve their goal. We want to have faith in our ability to overcome obstacles, not naively believe we won’t encounter them.

Research shows that predicting how and when you might be tempted to break a resolution increases the chances that you will keep it.[i]When you are working on developing a daily discipline, ask yourself: “When am I most likely to be tempted to give in? What situation is most likely to get me sidetracked? What excuses will I give myself to procrastinate?” Once you have such a scenario mapped out in your mind, imagine yourself in that situation, what it will feel like, and what you might be thinking?  If we are struggling to form a habit, it shouldn’t be difficult to imagine what situations will cause us to slip off our path, because these situations must have occurred for us to be struggling with forming the habit now. Continue reading “BECOME A REALISTIC OPTIMIST”

Five Things You Need to Know About Willpower for a Successful New Year’s Resolution

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A lack of understanding of the fundamental nature of willpower helps explain why approximately 80% of those that make a New Year’s resolution will admit defeat by February. They will look at their list and blame their lack of willpower when they should be blaming their list, and their lack of focus. No one has enough willpower for that list. Our willpower is severely limited, and every demand for self-restraint draws from a single source. Sometimes a single willpower challenge will feel like one demand too many.

Here is What You Need to Know about Willpower:

  1. All your willpower demands draw from a single inner reservoir that depletes with use.
  2. The more simultaneous demands you place on your willpower, the quicker your willpower supply will evaporate and leave you naked to temptation.
  3. Our willpower is highest in the morning and depletes as the day wears on.
  4. The best use of our willpower is to eliminate temptations BEFORE our willpower reserves run out, so there is nothing to indulge our desires.
  5. Habits don’t drain our willpower reserves.

Continue reading “Five Things You Need to Know About Willpower for a Successful New Year’s Resolution”