I looked at my sleepy greasy face in the mirror.
Do nothing but read.
It suddenly occurred to me that during my three years in Shenzhen, I successfully got the life and income I wanted, but I didn't know myself.
Somehow, an idea flashed: I want to regain control of my life!
Haven't I been teaching behavior change for three years? I can help so many people fall in love with reading and read 300 books every year. Is it possible for me to save myself in sports?
So I set myself a goal of exercise 100 days: anti-aging fitness 100 days.
From that day to October 7th, 20 19 100, I completed the first punch-in exercise100 days.
The final result is as follows:
How did I do it?
Today, in this article, I will share my experience and methods with you.
1
Reading practice school-rocket model
How to do an important thing that you don't like?
Based on the principle of behavior change design and embodied cognition, combined with my past learning experience, I sorted out a behavior rocket model.
This rocket model is divided into four parts:
◆ Faith: Why change? Why regain control of your life? Why do we often fall into despair or indifference and feel that nothing is useful?
Micro-habit: You can change your behavior by changing your beliefs, but you still have a choice. Use micro-habits to accumulate small successes and trigger learned successes, thus changing one's beliefs;
◆ Goal achievement: I will explain how to turn a goal into a project, first find out the status quo, then format the goal smarter, narrow the gap between the goal and the limit, and monitor the process in real time;
◆ Knowledge management: I will explain how I applied knowledge management skills in 100 days to establish my own fitness knowledge system without relying on personal education.
It should be noted that this reading practice rocket is divided into two parts:
? Belief+micro-habit is the subject of action, and these two elements are the core of all our behavior changes;
? The goal achievement system and the knowledge management system are two boosters, and you don't need them at first. Many people want to build these two perfect booster systems from the beginning, so they want to fail in habitual planning or project planning. As a result, they consume a lot of energy and willpower, but they haven't set off yet.
2
Faith; believe
"I'm 35 years old. At my age, isn't everyone so greasy? "
"It's no use. I've tried several times before. Stop messing around. "
These ideas of "this world is like this for others anyway, it doesn't matter" are actually many of our restrictive beliefs.
But what limits us and makes us feel that this is it, too difficult? !
Each of us has a set of self-limiting beliefs, and most people have two kinds of self-limiting beliefs:
◆ I think that I have no ability to change the status quo;
I don't think I have enough resources.
This reminds me of a speech made by Mr. Cao Shengkang at the annual meeting of activists at the beginning of the year.
He is blind and can't speak English, but he still travels around the world, learning mountaineering, skiing and swimming. ...
Since I can't see the world, let it see me.
I sat next to him that day, watching him skillfully put his mobile phone to his ear, listening to the voice typing and making friends. For me, this is a shocking education.
How to get rid of self-restriction?
Li Xinpin wrote a book called "The Trojan Horse Life Program" specifically for restrictive beliefs;
There is also a book called Planning the Best Year, which teaches you how to make an annual plan. Part of it teaches us how to break the restrictive beliefs. You can refer to it
My experience today is that when you have an idea and want to do something, but there are many "no, no, no" restrictions, you don't need to deliberately regard them as obstacles. They are just a mechanism for your brain to protect itself.
All you have to do is realize this, and then go to the next step: use micro-habits to change and adjust your beliefs and get the results of your study.
three
Micro-habit: Start with push-ups.
My 100-day fitness actually didn't set a goal at the beginning.
Before setting the goal of 100 days, we first developed a micro-habit of about 30 days.
Note that these 30 days are not deliberate, but laissez-faire, as long as you do a little every day until the idea of 100 days appears.
When I realized that I needed to stay healthy, I didn't rush to the gym for a personal trainer-sorry, I did it two years ago.
I have an annual fitness card. As a result, I went once the next day and didn't go again until the gym called to renew the lease.
When I reissue the card, I think I must stick to it this time. In order to make up my mind, I issued a five-year card and signed up for 20 private education classes.
……
As a result, another year passed and I didn't go once.
So, this time, I'll tell myself first, don't worry, since you don't like sports so much, let's start with push-ups.
So every day before taking a bath, I will lie down and do a push-up.
After two or three days, I thought, it's all down. How many more? !
So five, 10, two groups 10 and three groups 10. ...
Later, according to my Taobao records:
On May 26th, I actually bought a pair of dumbbells and barbells at home!
● On July 5th, I bought two weights (indicating iron addiction).
● In July 19, I bought two pieces of weight (! ! )
Since you are so tall at home, why don't you go to the gym? !
So I did the same thing again and told myself to go to the gym as long as I took a shower, took pictures and punched in.
Then-the mentality of coming here works again, just practice. ...
According to the behavior change theory mentioned in the Power and Transient of Habits, I have concluded that there are three points to pay attention to in the process of developing micro-habits:
1. Reminder.
2. If it is too difficult, reduce the difficulty and just do it first.
3. Reward yourself if you do it.
There must be a reminder first.
Even where you can see people, give yourself some exercise advice.
For example, I replaced my mobile phone screensaver with Li Xian's abdominal muscles;
Put sports shoes at the door;
Put fitness-related books in the most conspicuous position on the desk;
Regularly go to the circle of friends of fitness experts;
Secondly, if it is too difficult, reduce the difficulty.
I never insist on gnashing my teeth because it's like whipping an elephant. It may listen to you this time, but it's hateful and won't take the initiative at all.
I once had the experience of memorizing 60 English words a day. At that time, the teacher watched it for more than ten days every day and insisted on watching it. It was painful but the effect was ok, but as soon as the teacher left, I didn't want to take the initiative.
So if I think it is too difficult, I will make sure to do it first, and then try to challenge the difficulty.
Finally, reward yourself if you do it.
Rewards can be internal or external.
The internal reward is a sense of self-achievement. It is an internal reward to feel carefree after exercise and find that your mental state is getting better and better.
In the early days of habit formation, when the intrinsic reward is not obvious, we need to take the initiative to get the external reward.
Like sending a circle of friends. Don't underestimate this action, everyone doesn't like sports, so when you tell your friends that you are exercising, everyone will still praise you ~
I know this truth well, so I have to take a selfie for 5 minutes and retouch the picture for 5 minutes every exercise (shameless).
Of course, good-looking sports equipment or other material rewards also count.
After the first day in the gym, I bought myself a pair of running shoes that I wanted for a long time.
Change your beliefs first, and then start micro-habits;
You can also act directly first, starting with micro-habits and breaking restrictive beliefs with micro-habits.
I don't like sports very much, so I chose the second way.
Because of the space problem, we only talked about the core part of the 100-day rocket model today:
★ Faith
★ Micro-habit
With these two elements, you can challenge something that you don't like but is very important.
In addition to the core, there are two booster systems:
★ Goal attainment system
★ Knowledge management system
What can these two boosters do for us?
Micro-habits can only help us get started, but these two systems are very important if we want to go far, just like a rocket wants to fly far.
If you are interested, please leave a message telling you the challenges and puzzles you want to do next.
Let's talk about the next one.
I live a 100 life by reading. I'm Peng Xiaoliu.
To be continued