Simona's weighted planks at the studio. January is always one of the busiest times for coaches and it's really inspiring to see so many people wanting to better themselves whether its for physical or mental health. Here are some evidence-based behaviour change tips that may help to keep you on track with any goals you have set:
➡️ Identify potential future barriers to success and then plan how to overcome them. ➡️ Use follow-up prompts to help you keep the goal in focus (postcards, diary, white boards, phone reminders). ➡️ Plan in advance for the best time to carry out this new behaviour and make the timing of the event as easy to fit into your schedule as possible. Sometimes it's helpful to anchor it to another activity that you routinely do to become habitual. ➡️ Monitor your progress. You could use a training log book, diary or any of the million apps out there. ➡️ Set review dates to progress and then adjust / experiment with your plan accordingly depending on how successful it has been. ➡️ Use social support! Ask your friends and family to help / join in if they like. ➡️ Focus on past successes, use this as evidence that you can succeed and overcome obstacles. ➡️ Practice unconditional self-acceptance. We are all fallible humans who (need to) make mistakes all the time (to learn). Don't kick yourself if the plan fails. Pick yourself up, take a look at why it didn't work and try then again. Greaves CJ, et al. (2011). Systematic review of reviews of intervention components associated with increased effectiveness in dietary and physical activity interventions. BMC Public Health 11:119. Michie S, et al. (2009). Effective techniques in healthy eating and physical activity interventions: a meta-regression. Health Psychology 28(6):690-701.
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Canterbury Strength Weightlifting Club
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