Creating sustainable behaviour change is hard. No question about it. But it can be done. If you commit to it. And I’d like to take you through a process you can follow to maintain behaviour change when you don’t feel like it!

I’d like to share with you an example of how a morning last week played out for me, when I REALLY didn’t feel like getting out to exercise. In fact, I had a bike ride planned, which I love doing by the way. But this morning in question I didn’t really feel like going for a ride… I was quite stuffed to be honest. So here is how I got over my slump:

Your 4-steps to maintain behaviour change

  1. I first allowed myself to reach a compromise. I would go out if I ‘allowed’ myself to go for a short ride, and at an easy pace. I’m a bit competitive, even with myself, and I know that most rides I push hard, just to beat previous efforts, and today I just didn’t have it in me! But this wasn’t enough… I was still trying to talk myself out of it!
  2. I then focused on the positives of the ride instead of how I was feeling; such as the sense of accomplishment I would have when back home; how much I enjoy flying down hills; how good it feels to get to the summit of a climb; and the time I would have with my own thoughts. 
  3. Now, all these positives had to be established previously in my head, so that my brain would actually look forward to them, tipping the balance in their favour, rather than the present feeling of fatigue. In a previous blog I actually outline a process to establish a positive feeling in your brain to reinforce positive behaviours. It’s all about celebrating well earned victories, as we are subconsciously driven towards ‘rewards’ for behaviours… but have a read of that blog and try out the process for your self, in a context that applies to you at the moment. If you would like a bit of guidance, let me know by posting a comment below!
  4. I always leave my gear ready the night before as you can see in the featured image above. This just removes one more barrier (or excuse!). It also pretty loudly tells my family that I’m heading out for a ride, so it helps to keep me accountable externally as well. It’s a bit of a ‘walk-of-shame’ to put the bike away in the garage without having ridden it!

And here I am on the other side. Feeling great that I got out for that little spin. With one more little victory in my back pocket, that will in itself, be one of the motivations that will help me get out again when the clouds are dark…

Let me encourage you to try the process above, applied to suit your context, and I assure you that it will help you maintain behaviour change when it seems like the last thing you want to do! Please let me know how you go!

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