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The Paradox of Behavior Change (and the Myth of Overnight Success)

https://jamesclear.com/behavior-change-paradox

jamesclear.com

The Paradox of Behavior Change (and the Myth of Overnight Success)
The natural tendency of life is to find stability. In biology we refer to this process as equilibrium or homeostasis. For example, consider your blood pressure. When it dips too low, your heart rate speeds up and nudges your blood pressure back into a healthy range.

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James Clear

"The natural tendency of life is to find stability. In biology we refer to this process as equilibrium or homeostasis."

James Clear

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Equilibrium and change

Equilibrium and change

Our daily routines are governed by the balance between our environment, our genetic potential and many other forces. All of these forces are interacting each day, but we rarely notice how they shape our behaviors.That is, until we try to make a change. - James Clear

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The myth of Radical Change

The myth of Radical Change

The myth of radical change and overnight success is pervasive in our culture. Any quest for rapid growth contradicts every stabilizing force in our lives. Remember, the natural tendency of life is to find stability.

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George Leonard

"Resistance is proportionate to the size and speed of the change, not to whether the change is a favorable or unfavorable one".

George Leonard

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The Paradox of Behavior Change

The Paradox of Behavior Change

In order for change to last, we must work with the fundamental forces in our lives, not against them. Thus, the best way to achieve a new level of equilibrium is not with radical change, but through small wins each day.  - James Clear

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The Optimal Rate of Growth focuses on small wins

The Optimal Rate of Growth focuses on small wins

When you accumulate small wins and focus on one percent improvements, you nudge equilibrium forward. It is like building muscle: If the weight is too light, your muscles will atrophy. If the weight is too heavy, you'll end up injured. But if the weight is just a touch beyond your normal, then your muscles will adapt to the new stimulus and equilibrium will take a small step forward. - James Clear

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SIMILAR ARTICLES & IDEAS:

Challenging your abilities

A healthy goal forces us a little out of our comfort zone.

When your goals do not ask you to work harder, maintain a laser focus or get the blood pumping, it’s important to aim a tad higher.

Creating a substantial life change

Robust goals take your current situation and enhance it to a noticeable level. 

Goals that don’t impact you in a meaningful fashion are often too small.

Inspiring goals

One of the indicators that a goal is too small trails back to your lack of enthusiasm.

Inspirational goals garner your focus and call on your inner self to focus and stay on task. They have a pull that draws your attention and makes you want to achieve.

one more idea

Ketosis

... is a natural state of the metabolic process. When a person has reached ketosis, their body is burning stored fat instead of glucose.

7 tips to get into ketosis

  • Increase physical activity
  • Reduce carbohydrate intake significantly
  • Fast for short periods
  • Increase healthful fat intake
  • Test ketone levels
  • Maintain a high protein intake
  • Consume more coconut oil as this may help to increase ketone levels.

Ketosis in summary

  • Ketosis is a natural state for the body to be in from time to time. When it occurs, the body burns its fat reserves as energy.
  • Maintaining a state of ketosis for short periods involves minimal risk. However, people with type 1 diabetes should avoid ketosis due to an increased risk of complications.
  • People should also avoid being in ketosis long-term, as they may experience fatigue and nutritional deficiencies.
  • Making several dietary and lifestyle changes can help a person get into ketosis faster.

Take Control Of Your Health

Take Control Of Your Health

Heart disease and strokes are the number one cause of death worldwide. However, almost 80 percent of all cases of cardiovascular disease is preventable.

Making some changes...

The Impact Of Regular Exercise On Our Health

Exercise is the one thing that can improve nearly every aspect of your health.

Extensive studies have found that exercise enhances the cardiorespiratory system, increases HDL cholesterol, lowers triglycerides, reduces blood pressure and heart rate, lowers inflammation, and improves blood sugar control.

Exercise: What To Aim For

Research has shown that even a few minutes of exercise leads to benefits.**It’s all about increasing the intensity.**

The ideal exercise for adults are :

  • 150 minutes of moderate-intensity aerobic exercise a week, such as running, swimming, brisk walking, cycling, tennis, and doing yark work.
  • 2 sessions of about 30 minutes of resistance training a week. Examples include resistance bands, bodyweight exercises like yoga, push-ups and sit-ups, and heavy gardening.

For more intense workout sessions, you should aim for:

  • 75 minutes of vigorous aerobic exercise a week.
  • 2 sessions of at least 30 minutes resistance training.
  • High-intensity exercise should get your heart rate up to 70 to 85 percent of your maximum heart rate.