To change habits you don’t need to “push yourself more” or have “more motivation”.
What you do need is simple and easy steps and a big WHY/reason to change.
1. Start Small
and experience success moments from the start!
2. Stay Small
The principle is called “Kaizen” – small but continuous improvement. The 1% better every day rule.
3. First you need to track
If you are not aware of your shortcomings you can’t fix them. And how can you become aware? By tracking things – sleep, food intake, water, steps, training logs…
4. Imperfect action beats perfect inaction.
You can plan and strategize all you want, but if you don’t lift a finger nothing will change. Start before you feel you are ready.
5. All days make a difference. All of them.
6. Habits are NEVER fully automated.
Instead, they eventually become part of your lifestyle. Even years into training, there are days when it takes effort.
7. Learn, unlearn, relearn, pivot.
Meaning, keep an open mind for new things. Educate yourself on why you should do certain things, don’t just follow blindly. Be willing to admit that you have been wrong in the past and change to new strategies if what you are doing is not or no longer working.
8. Set a goal and then forget it.
Yes that’s right! Setting the goal will stir you in the right direction. Forgetting about it will ensure you are not hyper focused on it and will keep you from Yo-Yo-ing once you have achieved it. Focus on the process not the goal.
9. Punish “bad” behavior
Yes, you read that correctly. If there are never any consequences to your inaction or you not following through on things, it’s easy to slack off. This could be as simple as not “allowing” yourself your favorite coffee if you press snooze.
10. Reward “good” behavior.
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If you would like to work with me online coaching is available. Contact me to book a complimentary call.
I also run a free Facebook group for mature female cyclists where I share lots of tips for improving on hills, endurance, speed, power, health, strength and hormones. Here’s the link if you’d like to join:
https://www.facebook.com/groups/agewithoutlimits
Or if you’d like to see more info about the Online Cycling Transformation Program for Mature Females, where we transform your health, performance, enjoyment and longevity on and off the bike, here is that link:
https://go.heidivilesperformance.uk/apply-now