{"id":3881,"date":"2019-01-06T19:17:22","date_gmt":"2019-01-06T19:17:22","guid":{"rendered":"https:\/\/superhumantransformation.com\/?p=3881"},"modified":"2019-01-06T19:42:21","modified_gmt":"2019-01-06T19:42:21","slug":"habits-and-routines","status":"publish","type":"post","link":"https:\/\/superhumantransformation.com\/habits-and-routines\/","title":{"rendered":"habits and routines"},"content":{"rendered":"<h2 class=\"p1\">habits &amp; routines<\/h2>\n<h3 class=\"p1\">should you take the time to sit down and write down some goals?\u00a0 absolutely!<\/h3>\n<ul class=\"ul1\">\n<li class=\"li1\">what&#8217;s the best thing that can happen?\u00a0 you achieve your goal!\u00a0 but at the worst, you move in a positive direction!<\/li>\n<li class=\"li1\">imagine what would happen if you didn\u2019t try?<span class=\"Apple-converted-space\">\u00a0 <\/span>what\u2019s guaranteed to happen if you don\u2019t?<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h3 class=\"p1\"><strong>habit change IS identity change.<\/strong><\/h3>\n<p class=\"p1\">to change a habit, or to have a new routine, you are changing who you are.\u00a0 this can feel uncomfortable, but it&#8217;s all good!<\/p>\n<ul>\n<li class=\"p1\">think about the person you want to be once you\u2019ve implemented this new habit or goal?<span class=\"Apple-converted-space\">\u00a0 <\/span>this is a new version of yourself.<\/li>\n<li class=\"p1\">think about the person you are now and the things you\u2019re doing that do NOT support that newer version of yourself.<\/li>\n<\/ul>\n<p class=\"p1\">every decision and action is a vote for one candidate or the other.<\/p>\n<p>&nbsp;<\/p>\n<h3>creating goals and actions.<\/h3>\n<p class=\"p1\">break up your life into categories.<\/p>\n<p class=\"p1\">we would recommend prioritizing these big 4 that will give you the greatest results:<\/p>\n<ul class=\"ul1\">\n<li class=\"li1\">real food (what, how, when, etc.)<\/li>\n<li class=\"li1\">sleep<\/li>\n<li class=\"li1\">natural movement (fitness)<\/li>\n<li class=\"li1\">cultivating a morning process (so you can set a daily intention)<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p class=\"p1\"><strong>think about what you want to be like in those areas.<\/strong>\u00a0 think about your highest and best self in those areas.\u00a0 what are some things you want to accomplish?\u00a0 what are some of those end states?\u00a0 picture it, see it, and feel it.<\/p>\n<p>&nbsp;<\/p>\n<h3 class=\"p1\">what activities do you need to do to get there?<\/h3>\n<p class=\"p1\">goals are one thing.\u00a0 they are great to see and visualize.\u00a0 to achieve the goal, however, we need action steps.\u00a0 \u00a0 what are those action steps as far as you know?<\/p>\n<ul class=\"ul1\">\n<li class=\"li1\">if you have a goal of 6 pull-ups, what are the daily or weekly activities that you need to do to get there?<\/li>\n<li class=\"li1\">if you have a goal of losing 20lbs of fat, don\u2019t fixate on the 20.<span class=\"Apple-converted-space\">\u00a0 <\/span>fixate on the activities habits and routines that will get you there.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h3 class=\"p1\">map out an ideal day.<\/h3>\n<ul>\n<li class=\"p1\">map out an ideal day, hour by hour, so you can visualize what you need to do on\u00a0paper.<\/li>\n<li class=\"p1\">consider all your work and family obligations.<\/li>\n<li class=\"p1\">consider when you have to get up, and when you need to get to bed.<\/li>\n<li class=\"p1\">maybe you realize you can only start with a couple of things, and that&#8217;s great!\u00a0 plug them in.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h3 class=\"p1\">cast small votes for your ideal candidate.<\/h3>\n<ul class=\"ul1\">\n<li class=\"li1\">if your goal is to go to the gym, maybe instead of saying my goal is to work out for an hour every day for 5 days a week, think about, what is it that has to happen for me to even make it to the gym?<span class=\"Apple-converted-space\">\u00a0 <\/span>so maybe your goal is to get your workout stuff ready the night before every night.<span class=\"Apple-converted-space\">\u00a0<\/span>\u00a0maybe your next goal is to make yourself get up at 4:30am for a 5am class.\u00a0 get in the habit of getting ready.\u00a0 get in the habit of getting up.<\/li>\n<li class=\"li1\">if your goal is to get your nutrition dialed in.<span class=\"Apple-converted-space\">\u00a0 maybe y<\/span>our first goal is to sign up for a class to learn how to eat.<span class=\"Apple-converted-space\">\u00a0 or maybe a first goal is just to go grocery shopping 2 times every week.\u00a0 \u00a0or maybe you feel like you eat out too much, so your first goal is all home cooked meals in the evening, even if you&#8217;re not sure what you are supposed to eat.\u00a0 home cooked meals is going to be way better than fast food and eating out.<\/span><\/li>\n<\/ul>\n<p class=\"p1\">master the art of getting ready, showing up, and getting prepped and then you can improve on the habit.<\/p>\n<p>&nbsp;<\/p>\n<h3 class=\"p1\"><b>then push thru the boredom.<\/b><\/h3>\n<ul>\n<li class=\"p1\">fall i love with the routine.<span class=\"Apple-converted-space\">\u00a0 <\/span>if something works, it\u2019s ok to do it over and over.<span class=\"Apple-converted-space\">\u00a0 <\/span>because then you have a chance to actually master it.<\/li>\n<li class=\"p1\">then within the set routine, you can start to make mini improvements.<\/li>\n<li class=\"p1\">once I made a habit of showing up for CrossFit I had the ability within CrossFit to improve on my actual workouts.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h3 class=\"p1\">fall in love with the activities and processes.<\/h3>\n<p>when a habit is followed by a pleasurable feeling, your brain is like hey do that again. problem is most things that are good for us take time.<\/p>\n<ul class=\"ul1\">\n<li class=\"li1\">eating something bad now feels good now = reinforces it.<\/li>\n<li class=\"li1\">working out hard hurts now, and might not pay off till later.<\/li>\n<\/ul>\n<p>learn to find things to enjoy during the process:<\/p>\n<ul class=\"ul1\">\n<li class=\"li1\">working out?<span class=\"Apple-converted-space\">\u00a0 <\/span>spending time with others is something that makes it enjoyable.<span class=\"Apple-converted-space\">\u00a0 and also\u00a0<\/span>thinking about the benefits down the road.<\/li>\n<li class=\"li1\">eating real food?<span class=\"Apple-converted-space\">\u00a0 <\/span>enjoying the process of cooking. <span class=\"Apple-converted-space\">\u00a0 <\/span>telling yourself this is going to pay off later.<\/li>\n<\/ul>\n<p class=\"p1\">take those long-term rewards and pull them into the present moment.\u00a0 long enough to see results.<span class=\"Apple-converted-space\">\u00a0 <\/span>then continue to enjoy those benefits, in addition to the results, and this will give you momentum to keep you moving forward.<\/p>\n<p>&nbsp;<\/p>\n<h3 class=\"p3\">a few other things to consider:<\/h3>\n<h4 class=\"p1\"><b>self talk.<\/b><\/h4>\n<ul class=\"ul1\">\n<li class=\"li1\">when you say \u201cI\u2019m not an athlete, I\u2019m not fit, I don\u2019t like to eat healthy, I can\u2019t cook. . .\u201d<span class=\"Apple-converted-space\">\u00a0 <\/span>then when you go to embark on those things, it makes it that much more difficult because you\u2019re going against the identity that you&#8217;re creating with your self talk.<\/li>\n<li class=\"li1\">notice your self talk, and then choose to cast a vote for the right candidate by changing the conversation and taking a step in the right direction!<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h4 class=\"p1\">say no more often.<\/h4>\n<p>&nbsp;<\/p>\n<h4 class=\"p1\">make yourself a priority.<\/h4>\n<p>&nbsp;<\/p>\n<h3 class=\"p1\">here&#8217;s what to do &#8211; summary plus handouts.<\/h3>\n<p><a href=\"https:\/\/qo377.infusionsoft.com\/app\/form\/habits-routines\" target=\"_blank\" rel=\"noopener\">download our PDF&#8217;s here.<\/a><\/p>\n<p class=\"p1\">the person you want to become vs the things you are doing now, it\u2019s an identity change.<span class=\"Apple-converted-space\">\u00a0 <\/span>every decision, every action, is a vote for one or the other.\u00a0 start casting votes today for the candidate you want to become.<\/p>\n<ol class=\"ol1\">\n<li class=\"li1\">break your life into categories.<span class=\"Apple-converted-space\">\u00a0 <\/span>consider our big 4.<span class=\"Apple-converted-space\">\u00a0<\/span><\/li>\n<li class=\"li1\">think about who you want to be in those areas.<span class=\"Apple-converted-space\">\u00a0<\/span><\/li>\n<li class=\"li1\">what are the activities to get you there?<span class=\"Apple-converted-space\">\u00a0<\/span><\/li>\n<li class=\"li1\">map out an ideal day.<span class=\"Apple-converted-space\">\u00a0<\/span><\/li>\n<li class=\"li1\">start with the first thing that has to be done to create the habit, then add to it.<\/li>\n<li class=\"li1\">fall in love with the process by bringing the long-term rewards into the present moment.<span class=\"Apple-converted-space\">\u00a0 <\/span><a href=\"https:\/\/superhumantransformation.com\/tomorrow-for-today\/\">check out this video on using tomorrow for today.<\/a><\/li>\n<li><a href=\"https:\/\/amzn.to\/2Vz0380\" target=\"_blank\" rel=\"noopener\">consider this book Atomic Habits.<\/a><\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n<p class=\"bard-text-block style-scope\"><b class=\"bard-text-block style-scope\">empower yourself. get clarity on the confusion.<\/b><\/p>\n<ul class=\"bard-text-block style-scope\">\n<li><a class=\"bard-text-block style-scope\" href=\"https:\/\/superhumantransformation.com\/sht-real-foodie-masterclass\/\" target=\"_blank\" rel=\"noopener\">learn more about our SHT Real Foodie Masterclass kicking off on January 12th @ 11am.<\/a><\/li>\n<li><a class=\"bard-text-block style-scope\" href=\"https:\/\/superhumantransformation.com\/sht-membership\/\" target=\"_blank\" rel=\"noopener\">learn more about the SHT membership here.<\/a><\/li>\n<li><a class=\"bard-text-block style-scope\" href=\"https:\/\/superhumantransformation.com\/rsvp\/\" target=\"_blank\" rel=\"noopener\">RSVP to any of our upcoming events here.<\/a><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>habits &amp; routines should you take the time to sit down and write down some goals?\u00a0 absolutely! what&#8217;s the best thing that can happen?\u00a0 you achieve your goal!\u00a0 but at&#8230;<\/p>\n","protected":false},"author":1,"featured_media":3882,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"video","meta":{"footnotes":""},"categories":[64,87,148,187,13],"tags":[],"_links":{"self":[{"href":"https:\/\/superhumantransformation.com\/wp-json\/wp\/v2\/posts\/3881"}],"collection":[{"href":"https:\/\/superhumantransformation.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/superhumantransformation.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/superhumantransformation.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/superhumantransformation.com\/wp-json\/wp\/v2\/comments?post=3881"}],"version-history":[{"count":0,"href":"https:\/\/superhumantransformation.com\/wp-json\/wp\/v2\/posts\/3881\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/superhumantransformation.com\/wp-json\/wp\/v2\/media\/3882"}],"wp:attachment":[{"href":"https:\/\/superhumantransformation.com\/wp-json\/wp\/v2\/media?parent=3881"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/superhumantransformation.com\/wp-json\/wp\/v2\/categories?post=3881"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/superhumantransformation.com\/wp-json\/wp\/v2\/tags?post=3881"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}