How to cultivate exercise habits painlessly and build self-confidence by the way?

Since the beginning of the year in 2020, I suddenly realized that I have started the habit of exercising continuously for several days (counting my fingers), and the frequency of going out to exercise is as high as 4 times this week. Li Hao Gao inexplicably lost the bad habit of procrastinating in the past, and the strange thing is that maintaining the habit of exercising was not part of my New Year's plan, but since I started exercising, because the exercise habit leads to motivation, the habit of exercising is very important. Confidence also helps influence decisions in life.

From the above habit changes, I found that by understanding myself, designing and establishing a system (or ritual), it is the most painless way to cultivate good living habits.

● Give up the rigid challenge mentality of enduring hardships and supplementing them, and don't make trouble with yourself

The reason why the bad habit of giving up halfway through this time is inexplicably disappeared, I think the main reason is to change the strategy and adopt " begin with the end ", completely abandon the stubbornness of the past that must be perfect from the beginning to the end , and recall the past Many plans seem good in the beginning, but they fail every time they are in the middle, forcing me to silently let them disappear, not to become my " imperfect list ", because I always have an implicit perfectionism in my heart, always starting from the beginning. I made a wish according to my own ideals and passion, but did not consider that it was only what I wanted, not what was suitable for me. Every time my willpower was challenged and consumed, it eventually accumulated into self-loathing and guilt. If you hate yourself, you don't even want to move, and you just let it break down and the motivation disappears.

The fatal concept of enduring hardships and nourishing them is not universal to every thing that requires effort. It is also necessary to take into account the degree of remote execution. Human psychology will escape the reality of suffering. Forcing yourself to endure hardship is just meaningless consumption of your willpower. The most important thing is to design a mechanism to allow yourself to " painless execution " because you understand your laziness at the beginning.

●If the weather is not perfect, give up outdoor sports and don’t let yourself interrupt due to guilt

In the past, I often made a perfect exercise plan, but I ignored my highly sensitive physique in reality, that is, the temperature and humidity will greatly affect the mood of going outdoors. (Gaomin, you know), once the plan is made, as long as the weather changes (cold or rain), I will make excuses for myself, no matter what, I don’t want to go out and make myself suffer, and the easiest thing in the world is Convince yourself to keep yourself indoors (decadent).

Abandoning the pursuit of perfection, the secret to sustainable reverse thinking is that as long as it is informal, the first requirement is to do it every day .

If the goal is to develop exercise habits, it should be established indoors and outdoors, rather than forcing myself to go out, which is why I actually didn't join the gym, except that I don't like the hardware environment, air quality and super-cold temperature of the gym Besides, the process of walking out of the room and arriving at the gym in bad weather is itself a hindrance for me, who is afraid of cold and humidity. Even if the membership fee is paid at the beginning, I would rather use it as a silent cost to let the water flow~

●Master the master first → the five-second rule, meet your own low demand satisfaction

"The Five Second Rule" is a book I accidentally read at the end of 2019. According to the author's classification in "The Beginning of an Ideal Life" ,

I am a self-disciplined person. I can roughly grasp the necessary processes in my daily life and actively " urge " myself to execute them. Therefore, I don't quite understand why some people cannot establish a self-disciplined life. However, there are still some points that I Insurmountable, for example, I hate getting up early in winter because I am afraid of the cold. Until I start to implement the five-second rule, I give myself a countdown opportunity to "impulse", and my maximum static friction before action is magically slowed down. collapse.

In addition, meeting the daily needs of your life within the limits you can choose is a good way to implicitly start building your self-confidence.

According to my experimental situation, let yourself " limited occasional relapses " so that you won't let your willpower break once when a big temptation comes. Under the premise that it is not an addiction (such as frying, etc.), let yourself eat what you want, read books and movies, and try to satisfy yourself wherever you want. The key is to find the motivation in your heart and satisfy yourself first. , to improve your control over your life, and to give yourself the motivation to define the representative behind that behavior, instead of just following the table, is the most sustainable method in my opinion.

●Cut specific small achievable goals→Small wins

I read before about a strategy for success proposed by University of Michigan management professor Karl Weck :

Deliberately divide things into small units with visible results to execute, creating an effect that can be easily confirmed and simple and reassuring.

So I started to analyze the motivation of my own movement:

Why exercise? The essence is: have a healthy body shape → improve the opportunity to move the body → fear of boredom → so you have to choose sports that you are interested in to last a long time.

Divide shoes, wear sports clothes, organize equipment, and plan the itinerary into small units to execute the day before the exercise. At the same time, it also summarizes the following outdoor sports that can be done. At the same time, the sports that you are interested in are used in turn when the weather is good. The following four

1) Mountaineering (defined as a new path for exploration by yourself)

2) Bicycle (defined as a new path for exploration)

3) Swimming (just play with water)

4) Walk

The following indoor sports can be done, and the sports you are interested in at the same time , use the following four in turn when the weather is bad

1) Yoga (self-imposed defined as cool stretching)

2) Stretch (defining self-improvement as cool stretch)

3) Meditation (self-improvement is defined as pure mind)

4) Meaningless spinning, jumping, eyes closed

In the same way, I have also applied this method to writing. In the past, I was very obsessed with " writing the text " before sending it out. Now, considering the SEO strategy of text content, I set a specific target of about 2,000 words and segmented it. Write by day, unit and series. Divide a seemingly long article into paragraphs according to logic or feeling, and then supplement the details of the content according to the intuition of the day, and the speed of producing the article is much faster than before.

Wanting to change a lot of things at once is against the tendency of people to maintain the status quo;

In comparison, a little progress every day actually accomplishes more.

Start by getting into the habit of continuing to challenge each day in a practical daily amount.

During this process, I also gradually discovered that the so-called "confidence" is to accept one's own imperfections. Accept that as a human being, there is a factor of laziness. Compared with setting up too long-term and perfect goals from the beginning, I think I am an ideal, but in fact ignore my own human nature as a human being, and take hardship as food The punitive mentality of making up for self-redemption does not go far. This is also why I do not encourage actions aimed at losing weight, because as long as the goal is reached, the body will feel that the goal has been reached and automatically rebound. On the contrary, the goal should be changed to:

"Maintain a homeostasis of long-term health and ideal body shape"

In the past, I was lost in the framework of perfectionism. I always added layers of psychological pressure to my persistence, ignoring what I wanted in human nature, and I had to design a mechanism according to human nature, so that I didn’t need to worry about it every day. You have to consume your own willpower to tug-of-war with inertia, and to execute it automatically and painlessly, so that you can go longer.

Believe that life has its own way, end the control of consciousness over the body, and end the layers of perfectionism that originate from the heart