Tag: habit adoption’

7 Principles for Embedding a New Health or Fitness Routine Into Your Life

 - by James Lovette-Black PhD
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There are many ways to adopt a routine and a few for failing to incorporate a health or fitness routine into one’s life. If you are like most people, you’ve likely begun and dropped countless health or fitness routines. For me, it’s been running, jogging, hiking, yoga, weight-lifting, etc. Two health and fitness practices that have stuck in my life are hiking and daily yoga practice.

In the pursuit of acquiring a healthier lifestyle and optimizing wellness, here are 7 Principles for Embedding a New Health or Fitness Routine.

Seinfeld Method of habit creating

Seinfeld Method of habit creating

  1. A slowly tapering, practiced habit sticks for life. This means start gently, slowly build, and persist in practicing.
  2. One must not skip practice. If a daily practice is missed for any reason, just do it the next day and don’t get hung up over missing a session.
  3. One must daily make a note of their practice. The Seinfeld Method of not breaking the “chain” of habit is a sound one. Either using a digital prompt – like a task app on a smart device or computer – or an old-fashioned calendar on which a simple note or checkmark is made, every day note one’s practice. A small notebook for logging practice works quite well.
  4. One must share with others to socially contract the plan, progress, and outcome of practice. This emphasizes a commitment to actually doing the work of the practice and heightens the likelihood of practicing. This is an excellent use of social media and of personal networks of friends or family.
  5. One must establish, then broaden, and then deepen one’s practice. First things first: just start doing it and keep doing it, then broaden aspects of the health and fitness routine, and then deepen the practice. An example here is performing the Warrior Pose II (Virabhadrasana II): first, carefully imitate the posture (called an asana in yoga) and establish it in one’s daily life, then slowly learn the technique from the feet upward and broaden the practice, and then deepen the practice by adding correct breathing (called pranayama in yoga).
  6. One must be mindful during and about one’s practice. Mindfulness means being present in the practice or fully aware
    Warrior II or Virabhadrasana II in yoga asana

    Warrior II or Virabhadrasana II in yoga asana

    and conscious of one’s thoughts and movements about the practice when not performing it. This means holding and practicing affirming or positive thoughts about it, as in mentally declaring that one will hike or walk or do yoga at such-and-such a time, and train one’s thoughts to focus on the practice while doing it. Although this sounds easy, some individuals in our hurry-hurry-hurry world find this challenging. The best counsel here is practice mindfulness, read about it, and practice more.

  7. One must continue to acquire new knowledge and skills. It is well documented that fitness routines must be shaken up and changed, otherwise one’s mind becomes bored and tends to avoid practicing. After establishing, broadening, and deepening one’s practice, the next logical step is to continue enhancing the practice.

The idea here is to select a health or fitness method, learn about it, practice it, and embed it into one’s life. Persistence is key and these principles will aid in elevating one’s wellness and health.

As Virgil declared: Fortune sides with him who dares. So, dare to start and dare to embed a new health or fitness routine.

@DoctorJames