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15 minutes a day for making changes

15 minutes a day for making changes

Devote at least 15 minutes a day to your change.

Even if it’s just a walk around your neighborhood, one less cigarette, reading an inspirational article, do it. Mix it up, too. No one wants to be stuck doing some tedious workout regime.

@cwood

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Behavior modification teaches us that we repeat behaviors that make us feel good. What’s your payoff for not changing? 

Until the goal becomes larger than the payoff, you’re always going to choose feeling good over feeling uncomfortable.

Start with one behavior at a time.

Instead of concentrating on losing 20 pounds in 20 days, for example, make a goal to simply begin by eating five fruits and vegetables a day.  

If your goal includes eliminating a specific behavior, it must be replaced with a new behavior if you want permanent change. 

If we don’t substitute a behavior, we end up creating a big void that leads to obsessive thinking. And that eventually will lead to falling back into old patterns.

We all need encouragement and support throughout our journey of change. 

For you, maybe that’s a friend to hold you accountable or a group that is like-minded in where they want to go. 

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Do Some Research

If you want to change your behavior, break an unhealthy habit, or develop a new habit, find out all the information about it.

Find out if it suits you and your body, and how much you need to push yourself. If you can see how it benefits you, it can work as a motivation to keep up with the change.

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Changing your beliefs about yourself
  1. Decide the type of person you want to be;
  2. Prove it to yourself with small wins;

You have to become the type of person you want to be, and that starts with proving your new identity to yourself.

Research shows forming new habits can take anywhere from a few weeks to months.

By creating visions, you can support your desire to continue with your habits.