A habit is something you do daily without thinking too much about. You probably
have a habit of waking at a certain time or brushing your teeth a certain way, and
perhaps, calling your mum once a week on a Sunday evening.
Habits become such a part of your routine that they become who you are. Want to be a different person or utilise the time you have in a more efficient manner? Start a new habit!
Work With Natural Energy Levels.
Figure out if you have more energy to train before work or after work. Then set a routine. If you prefer to train after work, do it as soon as you get home. Don’t sit down on the couch or do anything else that is unimportant. On the drive home, listen to some music that gets you amped up. Have a coffee.
Get home and immediately take your work clothes off and put on your training gear. Think about those goals you have set for yourself and tell yourself that your warm-up will start at 18:00.
Likewise, if you have more energy in the morning. Build a solid morning routine. Get out of bed, splash some cold water on your face or jump in the shower quickly. Open the blinds and get some natural light in, put some music on and make a coffee. You know you need to be leaving the house by xxxx time so work backwards and make sure you start your warm-up by xxxx. I prefer to train in the morning because it releases the feel-good hormones in your body and sets you up for the day.
Example of Typical Daily Energy Level Fluctuations.
Make A Commitment.
This commitment needs to be realistic and achievable to complement your life, not take away from it. If that means you can only dedicate 15 minutes per day 4 days per week to exercise, that’s great, start there!
That’s still 60 minutes of dedicated exercise per week. Once you achieve the target that you’ve set for 2 weeks and you start feeling the benefits of quality movement carry over into the rest of your life, you may be motivated to add another 5 minutes to each of those 4 sessions, thus increasing your weekly training time from 60 minutes to 80 minutes. That is progress and consistency.
Use these same time management principles with your pre-bed routine, your morning routine, your training, social media time and nutrition.
Develop A Winning Start To The Day.
Morning routines are an awesome way to set yourself up for success for the rest of the day. Figure out what time you need to leave the house and work backwards to decide how much time you need. A soon as the alarm goes off, get out of bed without snoozing, and start prepping yourself for the day.
An example of this is my morning routine;
I get out of bed and never snooze, straight to the bathroom to shave and shower, then I let some light and fresh air in by opening the blinds and door or windows, then either make my breakfast or a coffee, and listen to a podcast or maybe some meditation or music whilst I prepare everything I need for the day (which can be done the night before as part of your evening routine).
Fearless Motivation
Listen to this everyday! A morning routine that will change everything for you.
Win the morning, win the day! Listen every day! This my recommended morning motivation.
Most of the time, people will wake up and reach straight for the phone or tablet. I highly recommend getting out of this habit as you are then starting your day on other people’s terms. Do the most important things for yourself first thing in the morning, then you can reply to emails and messages etc. once you have taken care of yourself. We all have days when we just don’t feel like working, exercising, or eating well. But when these things are habits, they become second nature and we do them without thinking.
When healthy eating becomes a habit, although you may eat one slice of cake today, you probably won’t eat more and will go right back to making healthier choices tomorrow, because you’ve created an association with not only how good healthier food choices make you feel, but also an association with how poorer nutritional decisions affect your energy levels and digestive system. It takes about 3 weeks to break old habits, and to develop new habits. Be persistent, stick to it, and it will become much easier.
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