How does a person move from completely unsports to lightly? Going forward to 5 stages in sequence

I used to be a person who could take a car and never walk. Maybe I don’t like the body’s dampness and stickiness caused by walking. Sweat not only makes me feel relieved, but it makes me feel a little irritated. Until one day I get a slight illness, I get sick. The doctor told me: "You look very thin, but your fat is too high. If you don’t exercise, the internal fat value may be too high in the near future, which may affect my health in the end." The doctor’s words were like a warning from a thunder on a sunny day. I began to observe my BMI value and basic acceptance rate, and to recommend my "health" truth from the viewing numbers.

Or maybe, the original intention of sports is not to love beauty, but to have a healthy body. If I lose my health, many things I want to do and the ideals I want to realize in my life may become a bubble.

But how do I get close to sports and become friends with it?

When I was in the hesitation period, I just met the launch of "Atomic Ambition". I was not only deeply interested in the four-stage model of habit, but also had a spirit of curiosity and exploration, and wanted to see the huge differences before and after the habit from a slight change.

Go step by step and establish a "motor" identity

If you want to get healthy, you can use the "Atomic Treatment" habit system. By establishing small habitual behaviors, you can stack your benefits and multiply them, and ultimately exceed your expectations.

In my opinion, sports are like changing one's identity. When I perform the specific behaviors I agree with, such as walking (running) to swing my body every day, this means that I think I am a sportsman; when I move repeatedly every day, it strengthens my identity as a "sporter". Through the evolution of habits, we change slightly every day, while continuing to adjust our own internally and externally every day.

Identity recognition: Sportsman

Process: Walking to and from get off work every day

Results: Walking more than ten thousand steps every day

The above is the identity of the sportsman, and by increasing the walking strength every day, I finally completed the daily passing of the thousands of steps. However, when I was not active at the beginning, I couldn't see the results of this habit change immediately, and I found that it was really difficult to complete the "daily steps". Therefore, I used the strategy mentioned in "Atomic Consciousness" to set the target first, and then execute it according to five difficult steps.

‧The first stage

Strength: Very easy/Practice: Walk in comfortable shoes/Spend time: One week

‧The second stage

Strength: Easy/Practice: Walk to work every day/Spend time: One month

Strength: Medium/Practice: Walk 10,000 steps a day/Spend time: Three months

Strength: Medium

Strength: Difficult/Practice: Walk + 10,000 steps per day/Practice: Half a year

‧Fifth Stage

Strength: Very difficult/Practice: Run at least two times a week at night, at least three kilometers per time/Practice: After the goal setting of one year

, I made this simple and I didn't rush to do the class according to the chart, but I decided to move this behavior and appear in my life every day. When you exercise, you should try your best to enjoy things. Instead of focusing on sports, you should focus on things you like, such as listening to music. I pressed the "Reorganize" key for my brain, making movement and listening to music an automated behavior. For example, before leaving, I would have a cup of coffee and meditate briefly, at least I would keep my mood clear, stimulate my walking and feel happy, making walking and work a happy thing.

At the same time, understand the brain operation mode. The brain likes to wander between focus and dispersion, walking to work and listening to music, so that you can feel relaxed, and you will feel the same way as starting to work. It is appropriate to switch to different modes at home and in the workplace, so that the brain knows that when the movement of walking is over, you must enter the working mode. You need to pay attention to work, and the mood may be more intense. When you go to work by walking, you will be linked to the tips for working. When your brain enters automatic, it is not easy to miss or tie the switching between home and work modes.

Of course, if you want to walk to work every day, recognize yourself as a sportsman, and believe that you can change, you must return to the practice of 4-stage model of habit, —— prompt, desire, response, and reward —— My approach is as follows.

Tips: The concept of using habitual scorecards

Desire: Use the confusing strategy

Response: The principle of minimum effort

Awards: The tangible/invisible bonus that meets the mark

When I use the concept of customary scorecards, download the footer app, as if reminding me to pay attention to the number of footer. I look at my own sports habits from the tips of numbers. Seeing the accumulated steps every day, I began to believe that I am the one who can exercise easily.

Also, I like listening to music while doing things, immersing myself in the music atmosphere will make me more focused. Therefore, I used the strategy of confusing tracing to turn on the music downloaded on my phone when I left, put on my headphones, and listened to the music while walking. After the music was broadcast, I should have gone to school.

Occasionally, when my heart is on the verge of secrets, I will invite my colleagues who live nearby to walk to and get off work together. To a person who is not moving, I must first make it simple. So at the beginning, I would take a few buses first to make walking and work simple, shorten walking distance, and reduce the sense of repulsion in my heart; then slowly make the number of stations less, and finally I can stop taking a bus again. When I didn't feel struggling to walk and work, I joined the habit of night running, so that my movements became as natural as my breathing, and running became less difficult.

Finally, I will record the daily movement volume, and the numbers keep rising, as if I am encouraging my performance. At the same time, I found that muscles appeared on my legs and beautiful lines. This change in the body curve seemed to be a real reward for a healthy body. At first, I would also use the rebirth mark as a reward mechanism. For each rebirth mark, I would invest 50 yuan in hard coins. After a day or month, I could buy something I like and reward myself.

(This article is excerpted from Fang Zhi's "Teacher Yihui's Atomic Actual Journey")