Want to make big changes? Think small. Making huge, life-wrenching shifts in your lifestyle is all very well, but the problem is that you often won’t see the benefits fast enough to keep up your new regime.
Research by behavioural scientist BJ Fogg, director of the Persuasive Tech Lab at Stanford, suggests that ambitious, long-term goals like “be less stressed” or even “do yoga” are just too vague for most people to attack in a sensible way. Fogg suggests starting with a much easier daily activity – like stretching for 20 seconds – that’s so simple it’s possible for literally anyone to do, even with minimal time, money or effort.
Focus on repeating these bite-sized habits every day, and things will snowball. Instead of stretching for 20 seconds a day, you might start doing a couple of minutes. And once you’ve got the patterns set, you can move on to bigger and better things.
Put out your gym kit
Yes, you read that right. Don’t worry about actually going to the gym: just put out your gym kit last thing at night. In the morning, if you aren’t going to the gym, pack it away first thing. The important thing is to form the habit of getting geared up to exercise. You don’t want to be hunting for a decent pair of shorts at 6am.
Email (or text) a friend or family member
You know you should call your mum more often, or keep in touch with that friend who moved to Canada, but somehow there’s never time. The solution’s simple: instead of making every communication into a high-end production, just aim to send a one-line email to one person, every day. Seems ridiculous? Maybe – but there’s a good chance that, once you’ve done the “hard” bit by typing their name in the message bar, you’ll find an extra five minutes to tell them about your day or ask about theirs. Even if not, they’ll probably be glad to hear from you.
Leave the office for 30 seconds
When things get hectic at work, reclaiming your lunch break seems impossible. You know you should be going for a run, or popping into a museum, or checking out that new lobster-bagel joint, but there are projects to finish and emails to check. The key? Getting out of the routine of working through lunch and into one where you get at least a gulp of fresh air before the afternoon grind. You’ll be more productive, and feel better about work too.
Have a sip of water when you boil the kettle
Your new rule: whenever you make a tea/coffee/hot-rum-and-Ribena, you also have a sip of water. Don’t aim for a pint, or even a full glass – just go for a sip. Build the habit, then increase your intake.
Do two press-ups a day
Yup, just two. Do them before you brush your teeth or before you get into the shower. The main thing is to get into the habit of getting down on the deck and cranking them out. Once that’s established – give it a week or so – up the amount you’re doing to three, four or more. Throw in another set (maybe after you brush) and you’re done.
Stretch once a day
Just once, and just for a few seconds. Haven’t got the time, space or trousers to pull off a flying pigeon in the break room? The batwing is the exercise that gives you the biggest bang for your buck here, and you can do it anywhere. Stand about 30cm from a wall and lean back against it, keeping your body straight so just your shoulders are against the brickwork. Next, push your elbows back against the wall to lift yourself away from it, keeping your arms close to your sides. Hold it for 15 seconds, then relax.
Read on for more ways to change your body with micro-nutrition
And find more ways to #swapforgood with the BRITA fill&go Active
Buy a BRITA fill&go Active now for just £7.99 (normally £12.99) BUY NOW
