Silvana´s Blog
IMPROVE GYM HABIT
Objective:
At least go 5 times per week
In this blog, we explore strategies for developing and maintaining a consistent gym routine, with the goal of eventually reaching six gym sessions per week. Drawing inspiration from the concept of habit formation, we will discuss practical methods to initiate and sustain positive changes in fitness habits. By following a structured approach and gradually increasing the frequency of gym visits, we aim to empower individuals to achieve their fitness goals and experience the peace that comes with taking proactive steps towards a healthier lifestyle. While recognizing the challenges of breaking old habits, we focus on the attainability of incorporating new, positive habits into daily life, starting with the commitment to attend the gym from Monday to Friday, with the eventual addition of a weekend session. Through regular practice and persistence, we strive to instill lasting habits that promote physical well-being and overall satisfaction.
Feel free to adjust and customize this objective to better fit your vision for your blog!
Reflective:
After creating a habit of going 2 weeks to the gym more than 4 days.
As we embark on this journey to establish a consistent gym routine, it's essential to understand the process of habit formation and the psychological factors that influence our behaviors. Building a habit takes time and dedication, but with the right strategies, it's entirely achievable.
The Habit Formation Process:
According to research, habit formation involves a feedback loop that releases dopamine, a neurotransmitter associated with pleasure and reward. This reinforcement mechanism plays a crucial role in shaping our desire to continue a particular behavior. (Robinson, 1998)
Visual Representation as Motivation:
Visual cues, such as marking completed gym sessions on a calendar, can serve as powerful motivators. This technique provides a tangible representation of progress, encouraging us to stay committed to our fitness goals. (Cherry, 2020)
Loss Aversion Theory:
Daniel Kahneman's theory on loss aversion suggests that humans are inherently averse to losing what they have gained. This psychological phenomenon can be leveraged to maintain consistency in habit formation, as the fear of losing progress can outweigh the desire to revert to old habits. (Kahneman, 1992)
Now, let's apply these principles to our gym attendance plan:
During the initial two weeks of our program, the goal is to attend the gym from Monday to Friday consistently. This daily routine establishes a foundation for habit formation, leveraging the dopamine feedback loop to reinforce the behavior.
However, life happens, and there may be occasions when missing a gym session is unavoidable. In such cases, it's crucial to maintain accountability by committing to attend the gym on a weekend day to make up for the missed session. This ensures that we maintain the target of attending the gym five days a week, even in the face of setbacks.
After successfully completing the initial two-week period and solidifying the habit of regular gym attendance, we can gradually increase our commitment by adding an additional day to our routine, bringing the total to six days a week. With consistent practice and the application of psychological principles, we can achieve our fitness goals and sustain a healthy lifestyle over the long term.
By incorporating research-backed insights and practical strategies, we can navigate the process of habit formation effectively and set ourselves up for success in our gym journey.
-Robinson, T. E., & Berridge, K. C. (1993). The neural basis of drug craving: an incentive-sensitization theory of addiction. Brain research reviews, 18(3), 247-291. https://pubmed.ncbi.nlm.nih.gov/8401595/
-Cherry, K. (2020). The Psychology of Habit Formation. Verywell Mind. https://www.verywellmind.com/the-psychology-of-habit-2795104
-Kahneman, D., & Tversky, A. (1992). Advances in prospect theory: Cumulative representation of uncertainty. Journal of Risk and Uncertainty, 5(4), 297-323. https://link.springer.com/article/10.1007/BF00122574
Interpretive
I decided to embark on the challenge of committing to gym sessions, aiming to go at least from Monday to Friday, and eventually transitioning to six days a week. This decision stemmed from my desire to rekindle a habit that I used to maintain back in my home country. When I first arrived in Canada to pursue my studies eight months ago, the routine of daily exercise that I had cultivated faded away. However, I have always valued leading a healthy lifestyle, and regular physical activity was an integral part of that. Furthermore, there's a specific goal driving this commitment: I aspire to regain my physical fitness level to a point where I can join the university soccer team. This aspiration holds personal significance to me, as soccer has been a passion of mine for years. By reintegrating exercise into my daily routine, not only do I aim to improve my overall health and fitness, but I also hope to set a positive example for my family. Additionally, adopting a consistent gym routine offers long-term benefits, the most important one is the physical.
Ultimately, this decision is driven by a combination of personal well-being, familial influence, and practical considerations for the future.
Decisions
To effectively implement the outlined strategies for habit formation and gym attendance, I will create a step-by-step action plan:
- Setting Clear Goals: Begin by clearly defining the goal of attending the gym at least five times per week, with the eventual aim of reaching six sessions per week.
- Creating a Schedule: Establish a weekly schedule specifying which days I will allocate for gym sessions, starting with Monday to Friday.
- Utilizing Visual Cues: Implement the visual representation technique by marking completed gym sessions on a calendar or fitness tracking app. This will serve as a visual reminder of progress made and encourage consistency.
- Accountability Measures: Acknowledge the possibility of unforeseen circumstances leading to missed sessions. In such cases, commit to attending the gym on a weekend day to make up for any missed sessions, maintaining the target of five gym visits per week.
- Gradual Progression: After successfully adhering to the initial schedule for two weeks, gradually increase the commitment by adding an additional gym session, eventually reaching a total of six sessions per week.
- Reflection and Adjustment: Regularly evaluate progress and reflect on any challenges faced in adhering to the schedule. Adjust the action plan as necessary to overcome obstacles and maintain consistency.
By following these steps and remaining dedicated to the established plan, I aim to effectively incorporate regular gym attendance into my lifestyle, ultimately achieving my fitness goals and experiencing the benefits of a healthier and more active lifestyle.
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