Training6th September 2017
3 Tips How to Get Back to Your Training Routine
But habits take a while to stick. In fact, a study published by a health psychology research team at University College London found that it took more than two months for a new habit to become automatic - 66 days in total.So when we fall out of our exercise loop, it can take a while to get back to the training routine. Fortunately, we’ve got some habit-developing strategies to gather momentum with your workouts again. Give these a go and start surprising people as your body slowly but surely changes shape.
3 TIPS HOW TO GET BACK TO YOUR TRAINING ROUTINE
1. Focus on one goal at a timeKicking off an exercise schedule doesn't have to be complicated - building habits is not an all-or-nothing process.Don’t sign up to five workout classes a week. Don't tell your buddy you’ll meet him or her every morning at 6am for a three mile run and don't promise yourself you’ll cook every meal from scratch. Changing multiple habits at the same time is impossible to maintain. Your mind will be all over the place and you’ll exhaust your willpower. Instead, set the bar low with one small change - like exercising for 30 minutes every day - and stick to it. It’ll soon become routine.
2. Create a habit loopTo break a negative cycle and get back into a healthy routine, you must first understand what’s causing it all in the first place. There are the three basic habit components laid out by Charles Duhigg, author of The Power of Habit. He calls it ‘the habit loop’:
- Routine. This is the behaviour you repeat day-to-day - it can be mental, physical or emotional. Duhigg’s example: eating a cookie from the cafeteria at 3pm everyday.
- Reward. The satisfying result you get as a result of your routine. Duhigg asked himself what he got from this cookie. Was it the sugar rush? Socialising? Change of scenery?
- Cue. Whatever it is that triggers your brain to go into habit mode in the first place. In the cookie scenario - was it hunger? Boredom? Low blood sugar?