Well, this week a similar theme is on my mind. Only this time I keep seeing people overdoing their goals - getting attached to their high expectations for change - and then giving up because the goal was too big.
When my clients don't do their home programs, I don't judge them for it - it's none of my business - but it does make me sad when I see them upset with themselves for not doing what they set out to do.
I think we need to lower our expectations and start off with small goals that feel SUPER doable! Baby steps! And be nice to ourselves if we don't do it!
I recently read this great article written by a personal trainer who says that before he gives a home program he asks his clients how "doable" they feel it is on a scale of 0-10. Ten means it feels easy and completely doable, zero feels next to impossible. He says he doesn't give them the home program unless it's a 9 or above.
I love this! Of course we know how likely we are to do something before we do it...so, what if right when the idea comes into our minds, we ask ourselves how doable it is? And we made it smaller and smaller until it's doable!
Example: I'm going to run every day for 45 minutes before going to work...Doability=4. I'm going to run every day for 20 minutes...Doability=6. I'm going to run for 10 minutes 70 percent of the time...Doability=9.
Some of you might be thinking, "10 minutes, 70 percent of the time?" That's like two laps around the block, 4-5 days a week. That's like nothing!!
Yeah, but it's a 9!!!!!
You will actually do it - THAT's the point. You can do it just fine if it's a #9!
With that success under your belt, you'll soon be ready for another mini challenge.
I think it's a good mind trick. Funny how we have to trick our minds to get our bodies to do what we want.
Which reminds me of a snippet I read from the book Meditations from the Mat in class today:
"It is our judgement that defeats us. We become our own executioners when we sit in judgment of our efforts. Only when we act without judgment can we truly flourish in our lives...Before our bodies can open, they must first let go; the clenched and guarded muscles must relax. But the mind must let go first."
Best of luck on your journey, and cheers to letting go.
How to Feel Better In Your Body: A Free Workshop
This Sunday! January 19th, 1-3:15pm @ Full Circle Fitness
Introduction to Therapeutic Yoga - 4 week series
Saturday, February 1-22, 11:15am-12:15pm
@ Full Circle Fitness
Click here for more information and to register.