goals motivation Jan 15, 2021
Training refers to the act of acquiring skills or competencies in order to improve capacity and capability. Perhaps you have participated in job training or in athletic training, with the specific goal of improving your performance at work or at a sport.
If you are focusing on improving your health, this concept of training is useful. First of all, it implies that there is knowledge you need to acquire. Second, it means that there are things you can practice that will improve your performance. And third, it emphasizes that it will take time to learn and practice in order to be effective. Here are three areas to start your training!
First of all, build awareness of your limiting beliefs. It is likely that there are some stories you tell yourself about yourself that just aren’t true. Training yourself to use affirmations can help you rebuild the stories you are telling yourself that might be holding you back. Pay attention to your thoughts, and take some time to examine your behaviors and habits. Do the small things you do every day move you toward your goals, or away from them? How will you measure your progress?
You can also pay attention to how you nourish your mind. The content you consume has an effect on your mental health, just as the nutrition you consume has an effect on your physical health. Training yourself to choose nourishment rather than something that depletes you will have an effect on both your mental and physical energy levels.
Learning how to shift your thoughts will lead to a shift in your emotions. Practice catching yourself when you engage in negative self-talk and turn those moments into affirmations instead.
Once you’ve built awareness about your habits and begun to shift your thinking to focus on what you can do, you may have identified some behaviors that aren’t helping you meet your goals. Maybe you stay up too late, and so you are always tired. Maybe you eat a chocolate bar every day on the way home from work. Maybe you find yourself in front of the pantry every night at 9 looking for SOMETHING. If you can identify the triggers that lead to these behaviors, you can substitute a different response. Perhaps the relief of getting your kids to bed prompts you to look for a “treat” in the pantry. You could try making yourself a hot cup of tea to sip instead. Perhaps you reach for a caffeinated soda for a boost in the afternoon. You could try a glass of water and a quick set of squats or jumping jacks to get the blood moving instead. Be gentle with yourself. It takes about 28 days to form a habit, so be consistent and disciplined and give yourself time for those changes to really sink in. Learn about best practices for health and then practice building those habits into your life, one small change at a time.
A good night’s sleep is both the best reward for a full day’s work and the best preparation for the day ahead of you. Sleep is vital for the healing of your mind and body, but the fact that it’s necessary doesn’t make it natural or easy. A consistent bedtime and wake time can train your mind and body to take advantage of the time to rest. If you’ve had trouble getting to bed on time, think about what disruptors might be interfering with your sleep. Try to minimize distractions before bed, especially screen time because the blue light from your screen can interfere with your circadian rhythms. Establish a soothing routine. If you find your mind racing when you lie down, you can try taking a few minutes to journal before you lie down. Transferring the thoughts in your head onto the page might allow you to calm down and sleep.
A walk outside on grass in bare feet can help ground you where you are, and that can sometimes help with sleep as well, especially if you are traveling.
The best time to start is now. It always takes a push of energy and motivation just to take that step, but you can’t go on until you begin. Incremental changes DO add up and achieving even small goals adds momentum to your training. Choose one small thing to do today, and keep that promise to yourself. Maybe you will drink a full glass of water when you wake up. Maybe you will get up fifteen minutes earlier so that you can take some time to be still and quiet. Maybe you will pack yourself a healthy lunch every day this week. Seek information and support, and give yourself time to practice. All TruBalance offices are equipped for virtual appointments, and ready to help you take the next step. You can also check out Dr. Traci Kiernan’s cookbook, Eating on Purpose: Proven Strategies for Sustainable Health. It’s not only full of recipes, but full of information and tips on how to build healthy habits around nutrition, hydration, sleep, movement, and stress management. One day at a time, your training will make a difference in your health.