Do you want to change but you don’t know where to start?
Do you question whether you could stick to change long term?
Do you feel as though you don’t have time to change, or that you’re waiting for the perfect time to start.
Or perhaps you’ve tried to change and you keep failing. You keep falling back into old habits and you’ve resigned yourself to the fact that you just can’t do it.
STOP AND BREATHE!
I’m going to give you 5 tasks to complete every single day for 2 weeks. You don’t have to change your diet, you don’t have to start exercising, you just have to complete these 5 tasks. By the end of 2 weeks you’ll have a better understanding of why you need to change, what you need to change, and how you’re going to start implementing changes to become a happier, healthier you!
1. Keep a journal and write in it every single day.
Focus on your habits and your emotions and ask yourself “WHY?” 3 times: e.g. I just ate a whole bag of corn chips. Why? because I was exhausted and was too tired to cook dinner. Why? because I had nothing planned. Why? because I didn’t take the time earlier in the week to plan my meals or go food shopping. OR…. I don’t feel like exercising. Why? because I want to sleep longer. Why? because I went to bed late last night. Why? because I stayed up scrolling through Facebook. OR… I have no motivation. Why? because I have nothing to look forward to. Why? because I haven’t taken the time to plan ahead and create my own motivation. Why? because I expected external forces to provide me with motivation.
Habits form up to 40% of our daily behaviours. That’s 40% of our day with no conscious decision making as to what we’re doing – we’re just doing it because that’s what we’ve always done! Once we start recognising our bad habits and why we’re engaging in these bad habits, we can do something about replacing them with good habits. The first (and most important) step is understanding WHY.
2. Repeat after me..
“I have the strength to overcome any obstacle put before me”
Making changes to your lifestyle and creating new habits is hard, it takes a lot of dedication and commitment. Before you launch into any great changes, it’s wise to set yourself up mentally for the task ahead. To think that it’s going to be easy is setting yourself up for disaster.
Look at yourself in the mirror every single day for 2 weeks and repeat out loud:“I have the strength to overcome any obstacle put before me”. Recognising and expecting that there are tough times ahead, helps to prepare you for the inevitable. We all have hurdles to jump (albeit some higher than others) and the better you can mentally prepare for these, the more likely you are to cope when they arise.
3. Create your support network
It’s time to cull and rebuild. You have 2 weeks to take a good hard look at who you are associating with and what influence they have on your life. Then ask yourself: Do I want to make everyone else happy or do I want to make myself happy first? (I would suggest the latter is the way to go). You’re never going to soar with eagles if you spend your time hanging out with turkeys. Similarly, it’s unlikely you’re going to be living a positive, healthy lifestyle if you’re hanging out with miserable people with unhealthy habits.
Contrary to popular belief, you do not have to announce your cull and rebuild on social media. You can subtly go about removing yourself from negative social situations, negative people and negative influences. Then at the same time, start looking for the positive influences – people who make you feel great about yourself, people who inspire and challenge you, people who make “change” look appealing and exciting.
4. Prioritise yourself
“I don’t have time” is the most common excuse for why people don’t even start on their wellness journey. The problem isn’t that you don’t have time, the problem is that you’re not prioritising yourself into the “time” equation. Where is your health and wellbeing currently placed on your ladder of importance? Is it right up on the top rung ….. or are you lucky to even make the dirt under the foot of the ladder?
There’s only so much we can fit into 24 hours so the obvious solution is not to try to fit more in, but alternatively, take things out and to take things out, you need to move yourself up the priority ladder and remove the things down the bottom.
For the next 2 weeks your task is to start prioritising yourself in your own life. Before you agree to any requests for your time, ask:
- Will this be of benefit to my own health and wellbeing?
- How will this impact other areas in my life if I say “Yes”?
- Will saying “Yes” make ME happy?
The more you start saying NO to requests for your time, the more freedom you gain to work on your own projects.
5. Start taking ownership of your problems
This is a tough one and a lot of people will struggle… and then continue on with the blame game. Blaming someone else may make you feel better initially, however it’s not going to solve any problems.
If you’re in a car accident that wasn’t your fault, claiming “it wasn’t my fault” isn’t going to fix the damaged car. Yelling and screaming at the other driver… isn’t going to fix the car. Telling everyone how much of a dickhead the other driver is… isn’t going to fix the car. Reliving the accident over and over in your mind so you can’t sleep for days… isn’t going to fix the car. Being insanely jealous of other people’s perfect looking cars… isn’t going to fix the car. The only thing that is going to resolve the problem is…
YOU TAKING OWNERSHIP OF THE PROBLEM
You may not be responsible for the circumstance, but you ARE responsible for the problem. YOU YOU YOU YOU YOU!
It’s the same with life. You can blame other people or circumstances for what’s brought you to your current situation (and this will get you nowhere) OR you can take ownership, let go of any blame and move forward. The great thing about taking total responsibility of your life is that you have complete power and control to change it!
Your task over the next 2 weeks is to compile a list of what you believe is holding you back from achieving your goals eg finances, injuries, family situation, work etc. Then write down what actions YOU can take to address each one. eg spend less money on coffees/eating out each week, find exercises to work around your injury, organise a bartering babysitting arrangement with a friend, go for a walk in your lunch hour at work…
If you’re struggling with solutions, ask a friend or even better, ask a stranger. There is ALWAYS something that can be done, it’s just a matter of you taking ownership of the problem and you finding a solution.
Where to from here?
In 2 weeks we begin the first day of our all new SBF Challenge. If you’re dedicated, committed enthusiastic, and ready for change, then it’s time to join our SBF family.