Then, when you actually have to walk out the door, focus on the steps you need to take—put on your sneakers, go outside, walk or drive to the grocery store—instead of the monumental cooking sesh you’re about to have, says Claudia Giolitti-Wright, MA, LMFT, the founder and clinical director of Psychotherapy for Young Women.
Humans are way more likely to complete realistic tasks than goals or activities that are much broader, harder, or complex, says Dr. Peifer. This is why I opt for 20-minute Peloton rides instead of 45- or 60-minute sessions on my busier (or lazier) days—they simply feel more attainable. And, guess what, I still feel fantastic after!
Again, this brings us back to that idea of positive reinforcement: If you feel proud or accomplished when you complete your plans, you’re more likely to follow through next time. “You’re getting intermittent reinforcements that are like gas in the tank,” Dr. Peifer says.
Focus on the process, not the outcomes
It’s easy to reduce a workout or other to-do to just that: a to-do that you need to check off so that you can say you got it done. But focusing on all of the tiny positive things you’ll get out of the process can actually be more motivating. “Avoidance often gets worse when the goal is outcome-based,” says Giolitti-Wright.
So, rather than going into something focusing on what you need to do or what the end result will be, try to be present and focus on what you’ll get out of the journey. Take a Peloton ride, for example. Focusing on how you have to exert yourself for 45 minutes can make it feel daunting (and kind of like a chore), but when you think about what the ride will actually be like—bopping along to fun music, high-fiving random strangers on the leaderboard, laughing at whatever-the-hell Cody Rigsby says next—you’ll probably find your finger backing away from the cancel button.
Get an accountability buddy
Another quick tip on how to trick your brain: Team up with a pal who can hold you accountable. “We often try to do things individualistically,” says Dr. Peifer, “but feeling committed to and supported by other people can be really helpful.”
Research shows teaming up with others boosts follow-through. Essentially, whether you’re planning to work out, read, eat, whatever, you’ll feel happier and more motivated when you do it with a buddy. So, text a friend and ask them to give you a brief pep talk. Or invite them to that networking happy hour you’ve got pencilled in (but are dreading). It’s far easier to commit when you’re in it together. And if it’s as bad as you feared it would be, you’ll at least have someone to commiserate with.
Allow yourself to take a raincheck
Finally, and I am a huge advocate for this tip, know when it’s time to pivot. Sometimes that inner voice telling you to take it easy is onto something. Perhaps said activity is simply not a good fit for you—maybe you’re not feeling so jazzed about Pilates because you’re actually more of a long walk outdoors kinda person (me!). That’s important intel!
Disclaimer : This story is auto aggregated by a computer programme and has not been created or edited by DOWNTHENEWS. Publisher: vogue.in
