5 Steps To Upgrade Your Lifestyle With Change Prep
๐ฌ๐ผ๐ ๐ฐ๐ฎ๐ปโ๐ โ๐ฏ๐ฒ ๐๐ต๐ฒ ๐ฐ๐ต๐ฎ๐ป๐ด๐ฒโ ๐ถ๐ณ ๐๐ผ๐ ๐ฑ๐ผ๐ปโ๐ ๐ฝ๐ฟ๐ฒ๐ฝ ๐ณ๐ผ๐ฟ ๐ถ๐.
We think about changing certain aspects of ourselves all the time:
โI want to eat healthier so I have more energy.โ
โI want to hit the gym so I can build some muscle.โ
โI want to add yoga to my routine for relaxation.โ
We make a mental note to do something about these thoughts, right? Sometimes, weโre able to actually pull it off. Having a strong intrinsic motivation and an existing skillset or experience absolutely makes it easier to get them done with, no sweat.
Other times, we shrug and force ourselves to accept things for the way they are.
Maybe we lack real motivation to even take the first step forward.
Maybe there are mental blockers that override our willpower.
Maybe itโs just too difficult.
This is generally how most of us function. We see change as bold actions taken to get to a better place, and waiting to see where the chips fall.
Except change isnโt just about action.
Just as we need a recipe to prepare a meal, we need a plan to prepare for change.
Letโs say that the change you want is to develop a new habit of working out early in the morning. Again, Iโm not talking about making a mental note like these:
โI guess I can give this a shot.โ
โIโll set an alarm, I can probably get this done.โ
โLetโs see if caffeine can help me power through this.โ
These are plans of action with zero prep, with just the minimal effort put in to convince ourselves we can get it done. And we wonder why we fail.
We can certainly do better with a plan of action. Letโs try including a stage called, โchange prepโ between our ideation point of creating a change and taking action to bring it to life:
๐ก๐๐ฎ๐๐ต๐ฒ๐ฟ ๐ฎ๐ ๐บ๐๐ฐ๐ต ๐ถ๐ป๐ณ๐ผ๐ฟ๐บ๐ฎ๐๐ถ๐ผ๐ป ๐ฎ๐ ๐๐ผ๐ ๐ฐ๐ฎ๐ป ๐ฎ๐ฏ๐ผ๐๐ ๐ต๐ผ๐ ๐๐ผ๐ ๐ฐ๐ฎ๐ป ๐ฝ๐๐ ๐๐ต๐ถ๐ ๐ฐ๐ต๐ฎ๐ป๐ด๐ฒ ๐ถ๐ป๐๐ผ ๐ฒ๐ณ๐ณ๐ฒ๐ฐ๐. ๐ฃ๐ฒ๐ฟ๐๐ผ๐ป๐ฎ๐น๐ถ๐๐ฒ ๐๐ต๐ถ๐ ๐ถ๐ป๐ณ๐ผ๐ฟ๐บ๐ฎ๐๐ถ๐ผ๐ป ๐๐ฎ๐ธ๐ถ๐ป๐ด ๐๐ผ๐๐ฟ ๐ด๐ผ๐ฎ๐น๐ ๐ฎ๐ป๐ฑ ๐ฝ๐ฒ๐ฟ๐๐ผ๐ป๐ฎ๐น๐ถ๐๐ ๐๐ฟ๐ฎ๐ถ๐๐ ๐ถ๐ป๐๐ผ ๐ฐ๐ผ๐ป๐๐ถ๐ฑ๐ฒ๐ฟ๐ฎ๐๐ถ๐ผ๐ป ๐๐ผ ๐ฝ๐๐ ๐๐ผ ๐ด๐ผ๐ผ๐ฑ ๐๐๐ฒ.
๐ค โAm I naturally a morning person? If not, how can I motivate myself to wake up early and prepare to work out?โ
๐ค โWhat exercises am I generally recommended to begin with for my age, gender, experience level, and physique? Can I do this at home or at the gym? Do I personally find these to be doable?โ
๐ค โHow much macros should I be taking in before and after the workout to be able to sustain this practice?โ
๐ก๐ฃ๐ฟ๐ฒ๐ฝ๐ฎ๐ฟ๐ฒ ๐ฎ ๐ฐ๐ผ๐๐ฝ๐น๐ฒ ๐ผ๐ณ ๐ฎ๐ณ๐ณ๐ถ๐ฟ๐บ๐ฎ๐๐ถ๐ผ๐ป๐ ๐๐ผ๐ ๐ฐ๐ฎ๐ป ๐ฟ๐ฒ๐ฝ๐ฒ๐ฎ๐ ๐๐ผ ๐๐ผ๐๐ฟ๐๐ฒ๐น๐ณ ๐น๐ถ๐ธ๐ฒ ๐ฎ ๐บ๐ฎ๐ป๐๐ฟ๐ฎ ๐๐ต๐ฟ๐ผ๐๐ด๐ต๐ผ๐๐ ๐๐ต๐ถ๐ ๐๐๐ฎ๐ด๐ฒ.
๐ โI am fully capable of achieving this goal that I have set for myself.โ
๐ โI feel that working out first thing in the morning prepares me to take on whatever the day has to offer.โ
๐ โI am grateful for my body, and am willing to do what it takes to lose weight for my own good.โ
Again, it helps if these are personalized according to your own beliefs and what you feel would get you out of bed. Even if you think these are corny, give them a shot, they could very well be the missing ingredient youโre looking for.
๐ก๐ช๐ฟ๐ถ๐๐ฒ ๐ฑ๐ผ๐๐ป ๐๐ผ๐๐ฟ ๐๐๐ฏ-๐ด๐ผ๐ฎ๐น๐ ๐๐ผ๐๐ฎ๐ฟ๐ฑ๐ ๐ฐ๐ฟ๐ฒ๐ฎ๐๐ถ๐ป๐ด ๐น๐ผ๐ป๐ด ๐น๐ฎ๐๐๐ถ๐ป๐ด ๐ฐ๐ต๐ฎ๐ป๐ด๐ฒ. ๐ ๐ฎ๐ธ๐ฒ ๐๐ต๐ฒ๐บ ๐ฆ๐ ๐๐ฅ๐ง. ๐๐น๐น๐ผ๐ ๐๐ผ๐๐ฟ๐๐ฒ๐น๐ณ ๐๐ผ ๐ฟ๐ฒ๐ณ๐ถ๐ป๐ฒ ๐ฎ๐ป๐ฑ ๐๐๐ฒ๐ฎ๐ธ ๐๐ต๐ฒ๐บ ๐๐ต๐ฒ๐ป๐ฒ๐๐ฒ๐ฟ ๐ป๐ฒ๐ฐ๐ฒ๐๐๐ฎ๐ฟ๐ ๐๐ผ ๐ฟ๐ฒ๐บ๐ฒ๐บ๐ฏ๐ฒ๐ฟ ๐๐ผ๐ ๐ฎ๐ฟ๐ฒ ๐ถ๐ป ๐ฐ๐ผ๐ป๐๐ฟ๐ผ๐น.
๐๏ธโI want to tidy up my workout space for five minutes first, while listening to upbeat music.โ
๐๏ธโI want to do twenty stretches before I start my first rep.โ
๐๏ธโI want to take two breaks of ten minutes each to cool down between these high-intensity exercises.โ
It is essential that you optimize your sub-goals until they help you feel that you have the ideal mindset and conditions to put your best foot forward.
๐ก๐๐ฑ๐ฒ๐ป๐๐ถ๐ณ๐ ๐ฝ๐ผ๐๐ฒ๐ป๐๐ถ๐ฎ๐น ๐ฏ๐ฎ๐ฟ๐ฟ๐ถ๐ฒ๐ฟ๐ ๐ฏ๐ผ๐๐ต ๐๐ถ๐๐ต๐ถ๐ป ๐ฎ๐ป๐ฑ ๐ผ๐๐๐๐ถ๐ฑ๐ฒ ๐๐ผ๐ ๐๐ต๐ฎ๐ ๐ฐ๐ผ๐๐น๐ฑ ๐๐๐ฎ๐น๐น ๐๐ผ๐๐ฟ ๐ฐ๐ฎ๐ฝ๐ฎ๐ฐ๐ถ๐๐ ๐ณ๐ผ๐ฟ ๐ฐ๐ต๐ฎ๐ป๐ด๐ฒ, ๐ฎ๐ป๐ฑ ๐ฑ๐ผ ๐๐ผ๐๐ฟ ๐ฏ๐ฒ๐๐ ๐๐ผ ๐ฝ๐ฟ๐ผ๐ฎ๐ฐ๐๐ถ๐๐ฒ๐น๐ ๐ฟ๐ฒ๐๐ผ๐น๐๐ฒ ๐๐ต๐ฒ๐บ.
๐โI will keep my insta notifications off so I donโt check them out as soon as Iโm off the bed.โ
๐โI will finish preparing my to-do list for the day before I go to bed rather than after waking up.โ
๐โI will grab an energizing fruit smoothie so I can get over my morning blues as soon as I can.โ
Not all barriers can be accounted for or resolved. But donโt feel disheartened and delay your action until all of them are addressed, that might never happen. Try your best to address what you can.
๐ก๐๐ฎ๐๐ฒ ๐ฎ ๐๐๐ฝ๐ฝ๐ผ๐ฟ๐ ๐๐๐๐๐ฒ๐บ ๐ผ๐ณ ๐ณ๐ฟ๐ถ๐ฒ๐ป๐ฑ๐, ๐ณ๐ฎ๐บ๐ถ๐น๐, ๐ผ๐ฟ ๐ฎ ๐๐ต๐ฒ๐ฟ๐ฎ๐ฝ๐ถ๐๐ ๐๐ต๐ผ ๐ฐ๐ฎ๐ป ๐ผ๐ณ๐ณ๐ฒ๐ฟ ๐๐ผ๐ ๐ด๐๐ถ๐ฑ๐ฎ๐ป๐ฐ๐ฒ ๐ฎ๐ป๐ฑ ๐ฒ๐ป๐ฐ๐ผ๐๐ฟ๐ฎ๐ด๐ฒ๐บ๐ฒ๐ป๐ ๐๐ต๐ฒ๐ป ๐๐ผ๐ ๐ป๐ฒ๐ฒ๐ฑ ๐ถ๐.
Personal change is only an individual process if you decide that it has to be that way. You will have people around you who strive to make a change in their own lives, and who would love to know about the steps youโre taking in your journey. Even if there are those who canโt empathize, there could be those who sincerely care about how youโre doing.
It could also be a mental health professional who can be an anchor for you to check in with, and listen to their expertise regarding your progress. Itโs hard to take initiative and let people in sometimes, but taking a chance and having faith is part of the deal.
This way, youโll be mentally prepared to enact your change. If and when you find yourself relapsing or going back to your old habits, it will be substantially easier to get back on track. You will have the following investments to tap into so you donโt have to start from square one:
โจ Existing knowledge and experience
โจ Self-confidence
โจ A detailed mental roadmap
โจ Solutions for obstacles
โจ Well-wishers
There will be hurdles, for sure, but with some willpower and luck, preparation will get you out of bed sooner than you could imagine.
Youโll know your change prep is over when youโre fully confident that you can dip your toes in the water.
Hope big, but start small.
Next time, when your mind suggests a mental note, make one to reserve some time to change prep instead.