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- ποΈ HABITS THAT LAST | The Perspective #64
ποΈ HABITS THAT LAST | The Perspective #64
Creating Habits that Last π Gratitude Meditation π€², Micro-Workouts
Hello Viewer,
For the latter part of my twenties, I became a student of habits and how to make them stick. I realized that thoughts shape our actions, which create tendencies that morph into routines and, over time, become what we do and how we think. I am thankful for all my HABITS, the beneficial ones, and the work-in-progress.
In Edition #64, we create a playbook of short-, medium-, and long-term strategies for developing habits of Getting Fit, Eating Well, and Gaining Calm.
P.S. If this gets clipped by Gmail, click the βRead Onlineβ link in the top right. You can also Listen Online as well π§.
ICYMI: #63 SOBER OCTOBER
π How Long Can You Go Without Alcohol or Other Substances?
β¬οΈβ¬οΈβ¬οΈβ¬οΈβ¬οΈβ¬οΈ Iβm ready for 1 day! π±
β¬οΈβ¬οΈβ¬οΈβ¬οΈβ¬οΈβ¬οΈ I can do 1 week. ποΈ
π©π©π©π©π©π© 2 weeks, no problem! πͺ
π©π©π©π©π©π© Iβm going for the full 31 days of Sober October! π―
β¬οΈβ¬οΈβ¬οΈβ¬οΈβ¬οΈβ¬οΈ Iβve done this beforeβ¦ beyond 31 days π
How is your Sober October going?
ποΈ 14/14 ππΎ
Today's Lookahead π
Whatβs Your Biggest Habit Struggle?π Choose the habit area where you face the most challenges: |
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ποΈ OVEβS GUIDE TO
CREATING HABITS
Understanding the timeframe and choosing methods that align with your goals allows you to create lasting habits and adapt to different stages of your wellness journey.
okcupid/Giphy
Short-Term (Quick Wins)
Methods that provide immediate results and are easy to implement right away.
Start Small (Micro-Habits)
Example: Instead of aiming for a 30-minute workout, start with 5 minutes of stretching or 10 push-ups a day. Itβs easy to commit to and builds momentum.
Set Specific Cues and Triggers
Example: Drink a glass of water right after you wake up every morning to improve hydration.
Reduce Friction
Example: Lay out your workout clothes the night before to make it easier to exercise in the morning.
Commit to a Minimum Viable Habit
Example: If you're trying to cut down on smoking, commit to not smoking for the first hour after you wake up.
Reward Yourself
Example: Treat yourself to a favourite (healthy) snack after finishing a workout.
700k+ Push-Ups
Medium-Term (Building Consistency)
Methods that require some time to see results but help solidify habits over weeks to months.
Habit Stacking
Example: Add a 5-minute meditation practice right after your daily morning coffee. Linking new habits to existing routines can make them stick.
Track Your Progress
Example: Use a habit tracker to log daily workouts or your water intake. Visualizing streaks can help keep you motivated.
Use Temptation Bundling
Example: Only allow yourself to watch your favourite Netflix show while doing cardio at the gym. It makes workouts more enjoyable.
Change Your Environment
Example: Keep unhealthy snacks out of the house and stock your kitchen with fruits and veggies instead.
Set Implementation Intentions
Example: Plan to "run for 20 minutes at 6 PM every Tuesday and Thursday" instead of just aiming to "run more often." Having a set plan makes it easier to follow through.
Small Steps Now β> Major Momentum Later
Long-Term (Sustainable Transformation)
Methods aimed at ingraining habits into your lifestyle for lasting change over months to years.
Make It a Part of Your Identity
Example: Start identifying as a "fit person" or a "non-smoker." Sticking to the habit feels more natural when it becomes part of who you are.
Visualize the Outcome
Example: Picture yourself crossing the finish line of a marathon or achieving your ideal weight. This mental imagery can keep you motivated through the ups and downs.
Practice Self-Compassion
Example: If you overeat one day, remind yourself that itβs okay to make mistakes and focus on making a healthier choice at the next meal.
Make It Attractive
Example: Join a fitness group or gym you genuinely enjoy participating in. The social aspect can make working out feel like a fun activity rather than a chore.
Build an Accountability System
Example: Find a workout buddy or a coach who checks in with you regularly. Long-term support can help you stay on track.
MINDFUL PRACTICE π§
GRATITUDE ππΎ
Today, Iβm grateful for the opportunities this world offers despite its challenges.
Iβm thankful for my health and the ability to care for myself.
Iβm thankful for the work I do and the passion it brings.
I appreciate the moments of kindness I see or receive, even in difficult times.
What Are You Thankful For?
Try this weekβs Mindfulness Practice!
πͺπΎ WEEKLY WORKOUT
MICRO-WORKOUTS
Micro workouts involve short bursts of exercise that you can fit into your daily routine without requiring a full gym session. This session focuses on the shoulders and chest using your body weight.
DURATION: 20 INTENSITY: Medium
TARGET CALORIES: 150 TARGET HEART RATE: 100-150
Download a copy of this weekβs workout below π
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Want versions for your Back & Core, and Legs?
Email [email protected]
COACH DCβS π PICKS
BOOKS ABOUT HABITS
1. "The Power of Habit" by Charles Duhigg
Method: Understand the "Habit Loop" (Cue β Routine β Reward).
Key Points: Identify your habits' cues, routines, and rewards to change them.
How to: Replace the routine in the loop while keeping the same cue and reward.
π¬ Comment below for my quick notes on three of my other favourite Habit Forming Books π:
1) Atomic Habits
2) 10,000 Hours
3) 7 Habits of Highly Effective People
Train With Overman Appπ²
Train with Overman
Need help forming habits that last? Sign up for a one-on-one session with Coach DC πͺπΎ and get a personalized plan to crush your goals! π§ ποΈββοΈ
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I'm letting you know that the information in this newsletter is for informational purposes only and may not be appropriate or applicable based on your circumstances. Overman Perspective Inc. does not provide medical or licensed advice. Please contact your healthcare professional for medical advice specific to your health needs.
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