Personal Growth Experiment
Consider: On one column of a page, list the reasons why you want to develop a habit of regular exercise. What will you gain? How will you improve? What kind of person will you be? Are there hereditary health concerns that could be averted in you? Be specific. In the other column list the reasons that are currently keeping you from exercise. Instead of using labels like “I’m lazy,” think of what goes into your decision making process, “I’d rather relax and unwind on the couch after work.” Instead of, “I don’t have time”, write “I’d rather be home after work with my family, not at a gym.” Compare the two columns. Are there things you are willing to give up in the reason column in order to gain the benefits? Are there ways you can work around some of those reasons? Evaluate and challenge them. “Could I take a jog with my son after work to exercise and spend time with my family?” What would a person with an established habit of exercise say to your reasons? Imagine yourself as a person who now has an established habit of exercise. What would future you say to your reasons column?
Make a plan: Make a specific and realistic exercise goal for this week. (e.g., I will walk 30 min. for 4 days, and do 30 min. yoga 1 day) How will you implement your exercise goals?
Create a schedule for yourself for the week. Put in your calendar what time and what type of workout you’ll do. If someone asks you to do something else in that time, tell them you have an appointment. You won’t always need to be so strict with your exercise schedule, but for now until it’s a habit, practice how it feels to put your health as a top priority.
Now, considering what you know of yourself, your circumstances, and past attempts, think of possible scenarios that could keep you from accomplishing your goal and make an “if-then” plan to work around them. (It could rain when I planned to walk outside. If that happens, instead of skipping the workout, I’ll walk up and down the stairs inside).
Record: Keep an exercise journal and record your feelings about your mood before you work out. Then record your feelings about how you feel after you finish working out. Try to focus how your mind is feeling, not what your body experienced during exercise.
Predict: On those days when you simply don’t feel like exercising, try an experiment: Before your workout, predict on a scale of 1-10 how much you think you will enjoy working out today. (Expand the scale to negative numbers if you like.) Then, after your workout, rate your level of actual enjoyment. You will likely notice that you enjoyed it much more than you thought you would (or that it was much less awful than you predicted), and remember that for the next time you feel like skipping your workout.
Try a "mindful workout": You can do this with any form of exercise, but an outdoor brisk walk or jog unplugged from headphones works best. Take a few deep breaths before you begin and mentally scan your body and mind. Are you sore anywhere? What is your energy level, your general mood? This will help you set an appropriate intention for your workout and avoid injury. As you begin your walk or jog, pay attention to what’s happening in your body and mind. Give attention to your breath. Notice its strength increasing as you warm up. Notice the rhythm of your stride, the strength of your muscles contracting and elongating, and the power of your heart. Be aware of your environment as it goes by. Let yourself be in the moment. Feel the wind on your skin and the sights and sounds of your surroundings. Stay aware of your body and make any necessary corrections to nurture it. Is your torso and back tall (not hunched), are your shoulders and hands relaxed, are you working at an appropriate level for your body? Notice your thoughts as they come, without judgment. If they wander to the past or future gently bring them back to the present moment by focusing again on your breath, heart, and body. Notice the feeling in your mind. You may feel powerful, positive, confident, or grateful. At the end of your walk or jog, take time to gently stretch with the same mindful attention, and thank your body for the experience.