Run * * * 650 kilometers healthily, use the treadmill when it's sunny outside and rainy;
"One Book and One Lesson" has accumulated 300+ lectures, ranking within 100;
20 19 reading 50+, reading early is more efficient.
Why get up early? My answer is: getting up early is to meet a better self.
Getting up early brings me: healthy body+sense of accomplishment+cheerful mood+endless self-confidence.
Since June, I have set myself a small task of running 80km, skipping rope10.5 million, doing push-ups10.5 million and reading three books.
1. Start a regular life, starting from getting up early.
Physical warning
Once the work is busy, I often need to stay up late to write PPT, or communicate with people, and gradually develop the habit of staying up late. I can't sleep even before 12 at a busy node.
Busy+irregular diet+lack of exercise, the body gradually grew into a chubby ball from 12 to 18. There are more and more physical protests, and they seem to contribute some income to the hospital almost every quarter. The annual physical examination report suggests that overweight, fatty liver and alcoholic hepatitis are standard.
Young, but not young posture and appearance, bloated figure+easy-to-fatigue posture, after getting the physical examination report, there is always the idea of trying to exercise and improve, then practicing hard for a short time, then acting and falling into silence.
The shock of getting up early.
Many people have heard these stories: the story of Haruki Murakami getting up early to run and writing, and the story of Kobe Bryant training in Los Angeles at 4: 30 in the morning. Then I will talk about how I started to get up early.
After the completion of a standard football field in the county, the action of an uncle who runs in the morning changed me.
At 7 o'clock in the morning of a rest, I went to the football field not far from home to exercise (I could only walk quickly). I met an uncle of unknown age, wearing a red basketball suit and blue shorts and circling the runway.
There is something special about the way he walks. Smooth left foot, mop the floor with right foot, and walk slowly step by step. The uncle's condition should be hemiplegia caused by brain nerve damage. It takes him about 8 minutes to finish the 400-meter track, but his eyes are firm. Tired of walking, I sat on the artificial lawn to rest, and then walked on for 50 minutes.
Walking with me, I also felt his hardships: walking for physical recovery and health. At the same time, his actions also shocked me.
In order to lose weight, I saw this unknown uncle's movements and started to get up early:
Set three alarm clocks for the mobile phone from 6: 00 to 6: 30;
Put the sportswear on the bed in advance at night;
Buy a pair of shoes suitable for running;
Communicate with my family and urge me to get up early to exercise;
Insist on keeping the sports software punching;
Buy a treadmill ...
Starting from the circle of the football field, stick to12min/km, start from a simple 3km, and gradually increase the number of km, and increase the pace and speed. In this initial process, I can see the uncle who got up earlier than me and insisted on exercising, walking firmly almost every day.
And I, after a period of persistence, can jog gradually, gradually increase the distance, and feel a little weight loss. ...
My regular life begins with getting up early and losing weight through exercise. In 20 19, I ran 650 kilometers in the morning, although I was injured three times because of playing football.
A few months later, my uncle who shocked me changed from slow walking to fast walking+jogging on the runway, and his recovery speed was very fast. At the same time, there are one or two partners with similar symptoms who exercise together.
Early Bird
Getting up early is the beginning of many things. When we insist on getting up early for a period of time, we find it easy to increase the habit of reading, attending classes and making plans in the morning.
In order to get up early and lose weight, I joined the combination of listening to music in the process of walking fast. But listening to music soon bored me. After my friend recommended the "One Book One Lesson" APP, I listened to Fan Deng's reading and a series of courses in the software during my practice.
The exercise time is equivalent to the explanation time of a book in a lesson APP. Unconsciously, the score ranking in the APP rushed to less than 100, and I was invited to participate in the experience officer activity of a book and a lesson, which further stimulated the enthusiasm for using this software.
In the process of sports and listening to books, we buy paper books through JD.COM and spend the whole morning reading them. Due to the increase of morning behavior, I further urge myself to get up early, make full use of time, read for a while after getting up in the morning, and then exercise. Most of the 50 books I read a year are read in the morning and before going to bed.
Because get up early, keep a clear head when awake, think about what needs to be done that day, plan what needs to be done in the near future, and optimize your behavior.
In the process of getting up early to practice, the change of weight also made my friends around me notice me, and guided several partners to exercise together and encourage each other.
2. The power of micro-habit
How to form the habit of getting up early?
I recommend Stephen Gus's micro-habits. My own weight loss experience is to achieve my goal step by step through the cultivation of micro-habits.
Habits cannot be acquired directly. You can't form or get rid of a habit at once, it is formed through long-term repetition.
What is micro-habit?
Micro-habit is: if you want to cultivate a new habit, micro-habit is a mini-version of a greatly reduced new habit. This is like reducing "doing 30 push-ups every day" to "doing one push-up every day", and reducing "reading 1 hour every day" to "reading one page every day" is a micro habit.
Micro-habit strategy is to implement "micro-habit" every day and complete 1 to 4 "incredible" planned actions every day. Force yourself to do these things with a little willpower. Use micro-habits to develop an inertia, because micro-habits are so small that you find it particularly easy to complete. It only takes three to five minutes to finish it every day, and you won't give up because you can't finish it or you can't do it. It's too simple to fail.
Why do our habits, tasks and goals often fail?
The habits, tasks and goals we have made often fail because of the "incentive" strategy.
In the new year, we often make New Year's resolutions, but before January passed, we gave up this plan.
Make up your mind to exercise and plan to run 5 kilometers every day. However, I haven't been there much since the fitness card was issued for less than a month.
This is because the electricity is unreliable. Motivation is unreliable because it is based on feelings, which are changeable and unpredictable. If you choose the "incentive" strategy, you should not only be motivated to do something, but also be motivated at all times. Your willingness to read every day must be stronger than lying on the sofa eating snacks, watching TV and brushing your mobile phone.
Motivation is unreliable, and another reason is that enthusiasm will be reduced. When you eat a piece of pizza, it is delicious, and when you eat the second or third piece, this feeling will be reduced. Although I have been keeping fit for some time, I will find that my heart is no longer full of initial motivation, and I will want to give up.
Motivation is a good thing, but we should regard it as an extra reward, not a signal to initiate action. The motivation is good, but it is not reliable.
How to practice micro habits?
A small victory is great for a depressed heart.
Micro-habits are the perfect way to start over. Micro-habits will force you to take the first step, no longer be intimidated by huge goals, and abandon the guilt and regret caused by the unfulfilled goals.
The core of micro-habit strategy is a simple brain illusion, but it is also a philosophy of life that attaches importance to the beginning, a philosophy that action is superior to motivation, and a philosophy that accumulating every small step can turn quantitative change into qualitative change.
Eight steps to practice micro-habit strategy
① Choose micro-habits and plans that suit you.
Turn your habit into an "incredible small step". Write down all the micro habits.
If you get up at 6: 30 in the morning, you will get up early with the progress of micro-habits.
② Excavate the intrinsic value of each micro-habit.
Whether habits are worth our efforts or not, the best way is to recognize the source first. The best habits come directly from your concept of life. The inner resistance is very strong.
I get up early just to exercise and improve my health, and then gradually increase other behaviors, such as reading, listening to books and exercising together.
(3) Clear the customary basis and put it on the agenda.
There are two common bases for cultivating habits, time and behavior.
Get up early to exercise, I prefer to follow the behavior, such as walking 4 kilometers in the morning and listening to Fan Deng's Mindfulness.
Spend 1-2 minutes every day to define the behavior of getting up early. Don't worry about the fixed time of getting up early, just finish it.
(4) establish a reward mechanism to reward and enhance the sense of accomplishment.
Rewards can help us stick to good micro-habits by encouraging us to continue to act, restoring our willpower.
Give yourself small rewards every week, such as completing a 20-kilometer walk this week and rewarding a book; You can get a T-shirt if you complete the100km exercise in that month.
⑤ Record and track the completion.
When you get up early to exercise, use KEEP to record the daily exercise duration and distance, and make progress and comparison day by day, so that you can track your behavior changes and enhance your sense of accomplishment.
⑥ Micro-start, overfulfilled
After starting to establish micro-habits, it becomes full of motivation and almost always overfulfils.
Don't worry about walking slowly, running slowly and changing from slow to fast. It takes some time to accumulate, start from a small amount and make up your mind to overfulfil.
⑦ Obey the plan and get rid of high expectations.
Expectation and energy are focused on sticking to small goals and making exercise behaviors and effects that suit you.
Pay attention to signs of habit formation.
Signs that behavior has become a habit are:
No resistance: this kind of behavior seems easy to do, but it is even harder not to do it.
Don't think about it when you act: you don't need to make a decision to implement it to start acting.
Perhaps, 2 1 day can't form your habit of getting up early, but it's natural to stick to micro-habits. Maybe after two months, getting up early will not be difficult.
Get up early and have the strength.
When you practice the behavior of getting up early, you will always meet a partner to walk with.
Friend a, the head of the running group, gets up at 4: 30. When you get up early to wash, you can usually see his punching record of running more than 10 km in the group. The shape of his abdominal muscles is my next envy and expectation.
Friend b, a partner who practices mind mapping, gets up at 4 o'clock. The content of getting up early is to make mind maps or read books.
Friend C, who got up at 6 o'clock, made a calendar of the day in 20 minutes and sent it to friends with inspirational sentences.
Friend D, a partner who got up early to exercise, was panting from the first 2 km walk. After getting up early for several months, he has been able to run half a horse.
Many strangers practice getting up early in their own lives. ...
One person can walk very fast, but a group of people can go further.
In mutual praise and encouragement, although everyone's behavior of getting up early is different, everyone has the harvest of getting up early.
In this increasingly busy society, cultivating the habit of getting up early will bring you many benefits.
What you see is only the persistence and progress of others every day. ...
label
Early risers have the right to spend their time;
The early riser knows the satisfaction of present life;
Early risers have the confidence to work hard at self-discipline;
Early risers make breakthroughs in changing themselves;
Early risers meet the beautiful scenery on the road of life. ....
My own goal in 2020 is to further strengthen my body by getting up early and make myself look 3 years younger. Give yourself a strong internal motivation, use the time to get up early every day, make a little progress, and get closer to the seemingly unreachable dream step by step.
Why get up early?
This is my best answer to myself: meet a better self.