Monday Master Blog: Start small

We've talked enough about good intentions in recent weeks. I assume that if you are reading this you are actually ready to take action. Not tomorrow
Today. To increase the chance of success, I share a number of important steps that I use every day when coaching for behavioral change.

The first question you should ask yourself is:
What do I want to achieve? (example) I want to be able to run 30 minutes 3 times a week.
What would be the smallest routine that I could do regardless of physical condition and time? 10 minutes
Can you make this even smaller? 5 min.

Which (healthy) routine that you do every day could you link this to?
Once I put the kids to bed between 7:00 PM and 7:30 PM, I immediately go for a 5-minute run.

Of course, 5 minutes doesn't seem like much, but it is also 5 minutes more than the week before.
Of course it is important that you start with once a week and if things go well you can increase it by 2 minutes every week. If you can walk for 15 minutes in a row, you can choose a second time during the week.

It is important that you celebrate success every time after the new routine. This allows you to link the good and pleasant feeling to the new routine. Find a way of celebrating that suits you; such as a clenched fist with a YES or a jump of joy.

It takes 21 to 90 days to really embed a new routine. Also give yourself this time and if you skip the new routine, it's okay as long as you do it right away
then picks it up again.

And yes; write this down or plan this in your agenda, because then you will see that the chance that you will do this and persevere will increase even more.

If you need help, I will be happy to help you.

Best wishes (and best people)!

Pear Pulles
Enforce Franchisee & Master Trainer

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