Make sports a habit? Many people want to move more, but say they don’t have time for that. How you tackle that differently, and teach yourself more ‘healthy’ habits, Nu.nl sorted out for you.
If you repeat something often enough, it will automatically become a habit. Like going to the same cafe every Friday evening or get flowers every Sunday at the same flower stable. Acting based on habit saves your time and energy. After all, you don’t have to think about it anymore, and that can sometimes be quite tasty.
Especially if you suffer from stress, it is easy to fall back on that. It only takes a while before a certain promotion becomes ‘normal’. Studies differ from position on how long, but on average 21 days are charged. So if, for example, if you want to exercise more or eat healthier, you will have to be patient for that.
If you want to make more exercise a habit, it is about finding moments for that during your busy working week. Van de Goor thinks that there are always opportunities for that. “You really don’t have to work in a sweat three times a week. Half an hour a day that body gets moving is good for your body. Those first steps are a huge profit on your health.” For example, take the stairs, even if you work on the fifth floor: make a training moment of it.
Think about why something is normal for you
Go for a walk during lunch or during a telephone consultation. And more often by bike or walking to the supermarket, instead of by car. “It’s a matter of turning the button,” he thinks. “It is precisely if it is normal for you to go to the store by car, it may be good to make a sense of it: why do you actually do that?”
That is important, because something only becomes a habit if ‘new’ behavior is part of who you are and want to be, says Manon Ruijters. She is a professor of learning, development and behavioral change at the VU University. How often you have to repeat something subsequently, the theories differ, she also says.
If you have drawn the conclusion earlier in your life that you are just a Sloddervos, it will be more difficult to make a habit of always tidying up behind yourself. “That is not that easy to change.” She distinguishes between internalizing and externalizing what you want to do differently.
Internalizing is about making certain behavior your own. But if you see yourself as a sloddervos, chances are that new behavior is not just a matter of often repeating. “For example, first think about why something belongs to you and how. It helps externalize: then you put the behavior outside of yourself and you look at why you actually do what you do.”
Where does that conviction come from
Check where that conviction comes from. What your experiences are and whether it is really the case that you are bad at cleaning up, or if you only think so because someone has ever repeatedly told you. “By placing it outside yourself, that is easier to investigate,” Ruijters thinks.
It helps if you are about to ask yourself why something is. Make it part of your identity. “Speak that you want to be someone who, for example, is good at cleaning up or living a healthy life or more exercise.” Because only very loudly saying that you want to do it differently remains a bit vague.
Make it concrete. So not only ‘I want to live healthy’, but also that you want to do that for example by packing a portion of fruit next to your sandwiches every day. And repetition remains the most important thing. Tip: choose something that suits you, because then you can keep it up for longer. Only when you no longer have to think about it is something a habit, says Van de Goor. “But it’s good to know that you have a choice: are you taking the bike or car?”
Because to make exercise a habit? Many people because to exercise more, but say they don’t have time for it. Nu.nl Investigated How To Approach This Differently And Learn More ‘Healthy’ Habits.
If you repeat something orte enough, it automatically Becomes a habit. Like Going to the Same Café Every Friday Evening or Buying Flowers at the Same Flower Stall Every Sunday. Acting out of habit saaves you time and energy. After all, you no longer have to think about it, and that can sometimes be QUITE Nice.
Especiate if you suffer from stress, it is easy to fall back on this. It just takes a while before a Certain action Becomes ‘Normal’. Studies Differ on Exactly How Long, But On Average 21 Days Are Counted. So if you want to exercise more or eat healthier, for example, you will have to be patient.
If you want to make more exercise a habit, it is important to find Moments for It Duration Your Busy Work Week. Van de Goor Thinks There Are Always Opportunities for This. “You really don’t have to work up a sweat three times a week. Getting your body moving for half an hour a day is already good for your body. Those first steps are a huge gain for your health.” For example, take the stairs, even if you work on the fifth floor: make it a training moment.
Think about why something is normal for you
Go for a Walk Duration Lunch or Turning a Telephone Conversation. And more of go to the supermarket by bike or on foot, Instead of by Car. “It’s a matter of flipping the switch,” he thinks. “Especially if it is normal for you to go to the store by car, it can be good to realize this: Why do you actual do that?”
That is important, because something only becomes a habit when ‘new’ Behavior is part of who you are and want to be, say’s manon ruijters. She is a professor of learning, development and behavioral change at the free university. She also says that theories differ on how often you have to repeat something afterwards.
If you have previously concluded in your life that you are simply a slob, it will be more difficult to make it a habit to always clean up after yourself. “That’s not so easy to change.” She Distinguishes between Internalizing and Externalizing What You Want to Do Differently.
Internalizing is about making certain behavior your own. But if you see yourself as a slob, there is a good chance that new Behavior will not simply be a matter of repeating it of Enough. “For Example, first think about why and how something belongs to you. Externalizing Helps with this: then you put the Behavior Outside Yourself and Look at Why You Actually Do What You Do.”
Where does that conviction come from
Consider Where That Conviction Comes from. What your experiences are and Whether it is really true that you are bad at tidying up, or Whether you only think that because some has been repeatedly to you that. “By Placing It Outside Yourself, It is Easier to Investigate,” Ruijters Thinks.
It helps if you get to the point where you start wonding why something is the way it is. Make it part of your identity. “Say that you want to be some who is good at cleaning up, Living Healthy or Exercising More, For Example.” Because just shouting very loudly that you want to do things differently remains a bit vague.
Make it concrete. So not only ‘I want to live healthy’, but also that you want to do that, for example, by packing a portion of fruit next to your sandwiches every day. And rehearsal remains the most important thing. Tip: Choose Something That Suits You, because You Can Mintain It For Longer. Something is only a habit when you no longer have to think about it, Says van de Goor. “But it’s good to know that you have a choice: do you take the bike or the car?”