Each year there is a beginning and an end; each year we look forward to a fresh start, and the New Year is always a good time to set good intentions. The key question though is how to make the desired change long-lasting habits.
Change as a concept is easy to think about. Putting it into practice however is a different ball game, particularly when this comes to fitness goals; but why?
Every change is linked to our primal human needs and the fulfilment of our most basic necessities. In 1943, behaviourist Abraham Maslow published the study to which he owes his renown, “A Theory of Human Motivation”. According to Maslow’s hierarchy of needs, for change to happen, each stage must first be satisfied to spur motivation to reach the next level.
Maslow’s theory is best depicted as a pyramid, separated into 2 main levels and the base of which contains our most basic and fundamental needs. These needs which Maslow refers to as Deficiencies, or D-needs, form the first four layers of the pyramid and include physiological, safety, belonging and esteem related needs. The top level of the pyramid represents self-realization/becoming, or B-needs, and encompasses needs relating to psychological growth and focusing on being ourselves and everything we are capable of.
With this knowledge, why is change so hard to stick to for so many of us?
According to experts in the field, the process of change has three phases:
- An ending (letting go of a situation)
- A neutral zone (the confusing or distressing area of in-betweenness)
- A new beginning (launching into a new situation).
The need for change is sometimes a necessity through adversity (level D), followed by enrichment (Level B), as depicted in Maslow’s pyramid.
Let’s talk about barriers & ways to overcome them
There are several reasons why change can be hard, these include:
Starting too big
People who start and commit to the process of change are optimists. Their key skill to long-lasting change is persistence. Their tactic is to break down the goal into smaller manageable steps.
Learning to go with the flow & the circular not linear
Society’s conditioning can limit our process. In learning that change is dynamic, and the outcome may be beneficially surprising, the impact of change will be far greater than beating ourselves over missed targets. The key skill is taking regular steps towards the goal.
Critical & negative thinking
We sometimes judge ourselves harshly, anchoring ourselves in the present negative thoughts and suffering for it afterwards. Breaking free from this negative thought pattern allows for change to happen; however, this might be tough and discomforting as we see the time the process may take and the many forms of challenges one might have to face.
Perfectionism
Another thought trait which can be limiting is seeking to get everything exactly right. By not giving up at your first try, and keeping going, you will make sure you get closer to your goals.
Accountability or lack thereof
Humans work best in groups. Having friends and professional support helps making the journey easier; a worry shared is a worry halved.
Expecting it to be easy
Don’t be fooled – change is uncomfortable. Accepting this is part of the challenge will help change be permanent.
What does it mean for your fitness goals for the decade ahead?
The key actions to take onboard are:
#1 Establish a goal (or a set of goals) and break it down
#2 Then look at the time ahead and make changes which can be applied within this timeframe
#3 ACT! instead of thinking
#4 Practice, Practice, Practice
#5 If you fall off the wagon, jump right back on it!
But how does one break the mode?
When it comes to your behaviour, the first step towards successful and lasting change is taking a good look at your negative thought patterns and following a programme that effectively helps you break free of these. Easier said than done, but there are ways to identify and address these patterns:
- Practice makes perfect
- Never give up
- Learn to become a realist; be able to cherish your successes and embrace your failures to drive you forward
- Identify your weaknesses and address these first
- Just do; there is no time like the present
- “Can’t” doesn’t exist
The Bottom line
Planning for the year ahead is step 1 of 10 in order to make long- lasting changes for the next decade. Support, guidance, and perseverance are key. Don’t set on this journey alone; have your dedicated team at Blue Tiger Eye Wellness help you along the way.
VISUALISE, PLAN, & JUST DO!