- Write down your bodyweight goal
- Create two columns below this bodyweight goal and label them this way:
- Helpful Habits
- Behaviors you're already doing to achieve your goal (i.e., eating breakfast)
- Self-Destructive Habits
- Behaviors that will sabotage your efforts in achieving your goal (i.e., only getting five hours of sleep per night)
- Helpful Habits
You'll need to develop strategies to conquer these bad habits by replacing them with good habits. The key to replacing bad habits with good habits is an ongoing process that takes time and effort. You should choose no more than two bad habits per week to attack with new, positive habits so as not to feel overwhelmed and yet foster commitment. Incremental changes are recommended. For example, commit to getting to bed one-hour earlier each night to ensure you get at least six hours of sleep rather than five. Another example would be to walk an additional fifteen minutes from your normal fifteen minutes to get 30 minutes of cardio exercise daily. Understand that it takes work to replace bad habits with good habits. It is a gradual process but the rewards are well worth the time and effort. Do not strive for perfection as you will inevitably become disappointed when your expectation far exceeds that of reality. Be patient and remember that becoming and staying fit requires a lifestyle approach.
The takeaway message here is that your mind controls your body. If you believe strongly in the power of your mind, then no amount of adversity can detract you from accomplishing your goal! Remember this:
The difference between failure and success is perseverance!
Brian Danley, CFT
"Motivation is what gets you started. Habit is what keeps you going."