Embarking on any sort of change is both an exciting and also challenging process. We've all been there, starting off full of motivation with these big goals and targets. Perhaps we're going to lose an amount of weight, change up our eating or hit some new targets with our exercise. Often though, we try and change so much at once that it can start to feel unsustainable. Those behaviours that we've told ourselves we're going to stop doing, well they start to creep back in. Then the frustration sets in and often at this point we're thinking what's the point, I just can't do it.
The reality is, change takes time. It's perfectly normal to need a period of adjustment before new things feel comfortable and routine. Habits (good and bad) are created over time through repetition and equally it takes time to build and engrain new ones.
Here's some of my thoughts on why taking small , incremental steps can lead to big and lasting changes and why I wouldn't recommend trying to do it all at once.
Goal setting for success
Often we set ourselves these huge, ambiguous goals but we don't take the time to think about how we are going to get there. So we decide the destination but we don't plan a route.
Setting a big goal is great, we should definitely do this, but make sure to think about the smaller goals (steps) that are going to get you there. It keeps things realistic and helps you to build on your progress. So, if you decide you want to be able to deadlift 100kg for example - you wouldn't just go in to the gym on your first day, load up the bar with 100kg and expect to be able to lift it. You'd plan out steady increases that acknowledge where you are now and the steps you'd need to take to get to your goal. Same with changing eating habits. Say you've decided to improve your diet, the first small step towards this could be increasing the amount of leafy green veg you eat. Next you might decide to gradually increase your water intake.
Feedback
Sometimes, when reaching for a big goal, we can get a bit lost in the process. Getting regular and constructive feedback from someone, whether that be your PT, a friend or family member can help to keep you on track. Often, others can see things in us that we can't see in ourselves and this can make all the difference. Make sure to have people on your journey who you trust to give you honest feedback to help keep you on track.
Self-awareness
Be honest with yourself. If you absolutely hate getting up early, are you really going to stick with an early morning training session? If you can't stand kale is it the best idea to put that in your meal plan? Being aware of your own behaviours, likes and dislikes will really help you to set yourself achievable goals. Don't forget to track your progress too. If you don't track it, how do you know that you're making progress?
Celebrate the wins
We're always so hard on ourselves, way harder than we would be on others. Ensure you notice and acknowledge all of your achievements, no matter how small, because it is exactly these incremental small wins that build up to help you to achieve big changes.
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