Achieving Goals with Habits!

Embarking on a fitness journey is as a challenging, yet there are ways to make it easier. Habits are a potential way of improving our ability to do our exercises and stick to them.  As part of our Lunch and Learn on Jan 17, 2023, our physiotherapist Gil reviewed the insights from three influential books—‘The Power of Habit’ by Charles Duhigg, ‘Atomic Habits’ by James Clear, and ‘Tiny Habits’ by BJ Fogg. This would help us discover possible opportunities to help our patients achieve their goals and reduce their pain in the long run.

1. ‘The Power of Habit’ by Charles Duhigg

Duhigg’s ‘The Power of Habit’ serves as a captivating roadmap into the science behind our daily routines. In the context of exercise, Duhigg introduces the habit loop—cue, routine, and reward. Identifying the cues that trigger your inclination to work out, establishing a consistent routine, and rewarding yourself for completing a session all contribute to the formation of a robust exercise habit. This intricate understanding and manipulation of the habit loop can be the cornerstone of your fitness journey.

Key Takeaway

Recognize the cues, create a well-defined routine, and consider incorporating meaningful rewards—these steps will not only solidify your exercise habits but also pave the way for sustainable fitness goals.

2. ‘Atomic Habits’ by James Clear

In ‘Atomic Habits,’ James Clear introduces the concept of marginal gains—small improvements that, when accumulated, yield significant results. When applied to exercise, this means focusing on small, manageable changes to your routine. Start with a five-minute workout, a short walk after meals, or any other tiny behavior that aligns with your goals. These atomic habits, when compounded, lead to lasting transformations in your fitness and well-being. Clear’s book emphasizes the power of consistent, incremental changes and the compounding effects they have over time.

Key Takeaway

Harness the power of compound growth by making small, consistent changes to your exercise routine. Understand that significant results often stem from the aggregation of seemingly minor efforts.

3. ‘Tiny Habits’ by BJ Fogg

BJ Fogg’s ‘Tiny Habits’ takes a hands-on and practical approach to habit formation by emphasizing simplicity. In the pursuit of regular exercise, Fogg suggests identifying the smallest behaviors that can lead to significant change. Starting with a single push-up or a brief five-minute walk each day might seem inconsequential, but by making these behaviors incredibly easy to accomplish, you increase the likelihood of turning them into ingrained habits. Fogg’s approach focuses on the psychology of habit formation and how starting small can have a profound impact on long-term behavior change.

Key Takeaway

Initiate your exercise journey by adopting tiny, easy-to-accomplish habits to make physical activity more accessible. Celebrate these small victories, recognizing their potential to build momentum over time.

By synthesizing the wisdom from these books’ you can revolutionize your approach to exercise. Recognize the cues, make small, consistent changes, and simplify your habits to make exercise a natural part of your daily routine. The journey to lasting fitness success is built on the foundation of habits—master them, and you’ll find yourself on a transformative path towards a healthier and more active lifestyle. In adopting these nuanced approaches, you’re not merely changing your habits; you’re rewriting the narrative of your overall well-being.