Week 3 is usually turning point for most people. Students drop out (or fail exams), athletes go stale and even army recruits become listless or rebellious. Fitness classes in particular always start thinning out in the first week, but keep most of the students after the third week. It is like the whole universe wants to yank you back to where you started.
Whether it is family, career or personal problems, there are almost always reasons or excuses to drop the class, stop the diet, go back to a bad relationship or take up drinking again. It often happens just before that magic number of week 3. Day 21.
In his book, Psycho-Cybernetics, Dr. Maxwell Maltz observed that it took generally 21 days for amputees to stop feeling sensations from their "ghost limbs." Since then, the 21 day habit change has become an accepted theory in self-help and behavior modifying programs.
Memory traces (engrams) can produce neuroconnections and neuropathways if they are bombarded for 21 consecutive days.
So, here is the key. Small efforts over a 21 day period are generally stronger at programming a new habit than what most people do: large sporadic attempts at changing their behavior.
Obviously, instant habits can happen due to physical, mental and emotional trauma. These are under special circumstances. Generally, the human mind can be cultivated into that new habit within 21 days.
Now, what do you do to stop the relapse? How do you stop yourself from skipping workouts, staying out late or eating junk?
Answer: You make a plan to anticipate problems.
For instance:
1. Avoid situations and places where you can be to back slide. This can be pastry shops, coffee shops or bars.
2. In unavoidable situations, like meetings at bars or coffee shops. In these situations, bring the minimal amount of money and position yourself away from the pastries or alcohol.
3. Avoid overreaction to the occasional setback. Even the most disciplined people have relapses. Belittling yourself just weakens your resolve to keep trying.
4. Keep track of your successes. Mark on a calendar every day that you stuck to your plan.
5. Keep a journal of your progress. Your personal notes will keep you aware of other factors, like stress.
6. Give yourself small rewards at the end of each day, such as reading or telephoning a friend. These small rewards will assist your mind into taking on a new habit.
I know that this sounds too simplistic, but it does work for most people without any deep soul searching or counseling. Other methods can be found in Stomach Flattening
Doug Setter holds a Bachelor of Foods and Nutrition and several psychology courses. He has used the methods mentioned to run 5 marathons, climb Mt. Rainier, win a kick-boxing title and earn a university degree. He has trained over 800 people in fitness and military skills. Doug is the author of Stomach Flattening, Reduce Your Alcohol Craving and One Less Victim. www.2ndwindbodyscience.com
Click the XML Icon Above to Receive Motivation Articles Via RSS!
