Now if only you could do it more than that one time.
Of course, that brings us tohow.
But so that reap these benefits, you need enoughprecious beauty sleep.
Weve tackledhow to get better sleepin previous articles so we wont dive into it much here.
Heres how to fix that.
Lets run five, no,sevendays a week!
And do a strength training program four times a week!
And hike during the weekends!
Sethi recommends startingso smallthat you absolutely cannot fail to do it.
He calls this the micro-habit model, where a fitness habit is broken down into the smallest possible steps.
And that was it.
They could go back in and sit down to do whatever they normally did.
It was so easy to do it was extremely difficult to fail.
They didnt need to work out.
On the third week, they swiped in and spent 10 minutes at the gym.
On the final week, they spent 20 minutes at the gym.
Were trying to get you into the habit of working out in the morningconsistently.
The longer it takes to form the habit, the longer the habit will last, said Sethi.
Start so small that you cannot possibly talk yourself out of it and ramp it up.
Plan out Mornings in Advance
You want your mornings to require no decisions whatsoever, Sethi said.
Take it a step further and have a month-long plan all ready to go.
Do 1 jumping jack.
Day 3:
Sleep in gym clothes.
Do 5 jumping jacks.
Day 4:
Sleep in gym clothes.
Do 5 jumping jacks, Do 1 push-up.
Day 5:
Sleep in gym clothes.
Do 5 jumping jacks, Do 5 push-ups.
Day 6:
Sleep in gym clothes.
Do 5 jumping jacks, Do 5 push-ups, do 1 air squat.
Day 7:
Sleep in gym clothes.
Do 5 jumping jacks, Do 5 push-ups, do 5 air squats.
Week 3:
3 sets of 20 jumping jacks.
Increase daily to 3 sets of 20 push-ups, 1 set of 5 air squats.
Week 4:
3 sets of 20 jumping jacks, 3 sets of 5 push-ups.
Increase daily to 3 sets of 20 air squats.
Maybe walking into your kitchen is the cue to drink coffee in the morning.
Routine:This is the habit: drinking coffee, smoking a cigarette, working out, etc.
Reward:This is ultimately what reinforces the habit.
For coffee, that would be the feel-good alertness and the perception of increased productivity.
As an example, maybe you didnt miss a single gym day this whole week.
Why not treat yourself to the pair of shoes youd been eyeing for a while?
Or a spa day?
Meanwhile, you’ve got the option to find suitable, non-food related rewards.
(I say non-food related becausemaking food a reward for exercising is an icky area.)
