by Sonya Spriggs
You know the saying, “Everything you need to know you learned in Kindergarten.” Since we were young, we’ve been brought up to follow rules that create habits.
The problem with this “follow the rules” thinking is that we become accustomed to solving many of life’s issues this way. Once we learn the rules, we don’t revisit them and think about whether they are still serving us well.
Don’t get me wrong! These hardwired rules serve an important purpose. Of course, if you’re on fire, you should definitely stop, drop and roll. And many of our habits allow us to do the mundane daily life tasks on autopilot and use our energies on more important tasks – be it running a meeting, interacting with our co-workers, or counting the weeks until bathing suit season.
The problem comes in when we want to make changes — we look for the short-cuts (perhaps the latest fad diet) without giving much thought to how it works and whether it is right for us. All too often we fall back into the old habit, or rely on the old rules.
And then we look up and wonder, “How did this happen?”
Life! Life just happened (autopilot mode) and BOOM, here we are! It’s like the movie Groundhog Day. Get up, get the kids ready for school, pack their lunches, pop something in your mouth quick, then head out the door for school drop off, and then hit the highway for work (be it emails and back-to-back meetings at an office, or a day of driving to-and-fro with errands and scheduling home repairs, doctor appointments, shopping and volunteering). After a very full day, it’s more errands, carpooling, dinner, homework, and just maybe time with the spouse to wind down.
How to Set Up the New STOP, DROP and ROLL
By the time we finished Kindergarten, we already understood this rule: What do you do if you’re on fire? STOP, DROP and ROLL!
When our days are so busy that we feel like all we do is rush around putting out fires, it’s time to set up some new rules and habits. This entirely new type of STOP, DROP and ROLL can save us from ourselves and save us from our own bad habits.
1. STOP taking in more information!
Contrary to what we are being bombarded with, more information does not create more results. There needs to be action to create change, and it has been proven that more information just stalls action. You already have the answers to what you need to do NOW inside you.
Ask yourself this question: “What do you want to accomplish?” Whatever answer you come up with, next ask yourself, “Why?” Use your answer, to turn your fat-loss goal from generic, into a meaningful one, we call this your personal “heavyweight goal.”
Your personal “heavyweight goal” will have you sticking to your guns instead of reaching for that extra glass of wine or chocolate square when you’ve had a bad day. With your “heavyweight goal” in mind you’re heading for your workout, even if you don’t feel like it.
2. DROP (and give me 10… minutes, that is).
Drop 10 minutes of TV time or Facebook time, and use that time to plan.
Ask yourself, "How can I replace my time-sucks (like Facebook, Instagram or TV) that don’t really benefit me with activities that will support my heavyweight goal?" Spend that 10 minutes packing your meals for the next day, or fitting in a yoga sequence or mindful breathing.
The most common reason I hear when people aren’t able to stick to their goals is, “I just don’t have the time.” Check over your weekly schedule and plan your daily 10 minutes. You’d be amazed what just 10 minutes of focused time will do.
3. ROLL. As Nike put it, “Just do it!”
Start with one small habit, and 10 minutes daily, and just go for it – each and every day, relentlessly. A small good habit will have BIG returns, done consistently. Consistent action becomes habit, and habit trumps willpower every time!
Habits can be good or bad, depending on how you program them. So, when life happens (and it does) it’s our programmed habits that will get us back on course. Remember, we are looking for progress not Perfection!
Sonya Spriggs is NSPA and Precision Nutrition certified. She has worked in the Wellness field for over 20 years guiding individuals toward re-shaping healthier, happier lives.
