Creating a habit

I recently had a conversation with one of my clients about creating new behaviors, especially the one to set your mind to start a workout session and keep up that workout regime. My client mentioned that he has connected the act of getting into his workout costume as part of his behavior to go workout. He first read this information from inspiring writings of Steve Pavlina, personal development specialist at: stevepavlina.com.   

This method has worked for me for a long time, way before I ever heard of Steve Pavlina. The behavior that I started was to put on my workout outfit, which gets my mind in gear to go workout with the finishing touch of lacing up my sneakers, grabbing my pocketbook and heading out the door with my car keys in hand. This behavior has now turned into a habit, which supports my need to be physically active on a regular basis. I would rather go to a place where other people are working out, although I also do floor exercises at home to strengthen my core.  

I made a commitment to myself almost 4 years ago when I joined Curves that I would workout at least 3 times a week, even when I travel. In case you want to know more about Curves, their website is: curvesinformation.com. Curves is a great place for me to workout since I want to be around women that are in my age range, give or take 20+ years up or down. I do not like to workout with men around, hence a women's only workout place.

Understand that to create a habit, you must consistently do a certain behavior for 21 to 45 days (60 to 90 days if you are challenged with ADHD). The habit I created was dressing for the workout, grab pocketbook, get into car and go to Curves. Another thing I did was to set a time each night when I would walk my dog Sammy. That time is around 5 p.m. I change my clothes if I need to, put on my sneakers, put on Sammy's leash and head out the door. Here in Austin, I enjoy walking him before the sun sets. It is not as hot in the evening, as it is mid-day. I am not a super early riser, dog walker, so the 5 p.m. time works best for me and Sammy.

A helpful reminder is that when you are creating a new behavior, give yourself the time and patience to make the behavior a habit. Give yourself visual cues like writing the steps to your new behavior on brightly colored Post-it notes, placing those notes in prominent places like your mirror in your bathroom, on the front door, anywhere that will cue you into doing the behavior. Give yourself rewards for achieving that new behavior. Keep a log to keep you on track, naming the log whatever strikes resonance with your brain. Try these methods and see how successful you are at creating a new habit.