51 Days is the longest streak I’ve ever had of exercising every day. Truth be told, I am not one of those who lives/loves to work out (like some of my best buds). However, I know exercise is good for my heart, it helps me burn fat and it keeps my energy up. So, I put my time in.
At a great mastermind meeting a couple of months ago, I was challenged to quit with my excuses and take a small step every day toward my goal. One of the goals I set was to do the Whole 30 and I decided I would exercise every day of the Whole 30.
I’m sharing this story with you because there were 4 Simple Steps I took to stay committed and you can do this too!
Your goal doesn’t have to be exercise. This will work for any behavior you are trying to change.
1. Choose a simple, achievable goal(s). I chose The Whole 30 and to exercise daily. The Whole 30 is a pretty basic paleo plan except it also excludes all grains and all added sugar. It was similar to how I was already eating, so it wasn’t a big stretch*. Exercising daily was also simple in the sense that I would do at least 20 minutes of walking every day. Some days it was treadmill, elliptical, yoga inferno…but minimum, walking.
*If you are making a drastic change to your diet, don’t be discouraged. You make the goal simple and achievable by preparing. Either you meal prep or let someone do it for you (i.e. prepared meal services).
2. Make a Public Declaration. I made my declaration to my husband, children, friends and my staff. They all knew that I was eating a certain way and planning to exercise every day.
3. Find a Buddy. My friend did the Whole 30 with me. So we were always checking in with each other–encouraging one another to stay on track.
4. Keep Track. A few months ago, I was introduced to an app called “The Habit List” . This simple little app will allow you choose a few habits that you intend to do each day. You check off your habits as you complete them. You also get to see your streak, or how many days in a row you have completed that task. It is rather addictive, espcially for you all that like to compete with friends or yourself! I got up to 51 days in a row of exercising!
And here’s the kicker, if you miss a day, it rolls back to -1 (that’s right, negative 1)! Oh boy, that was painful to see that -1 in Red on the day I missed my exercise (while traveling)! I am back on track again and looking to surpass my last streak.
So, if you are working on changing something in your life, I dare you to try these four simple steps.
Make your declaration. Email me and let me know what goal you have set for yourself.
You can do this!
Dr. Malaika “I-am-my-own-fiercest-competitor” Woods
Medical Doctor and Healthy Lifestyle Strategist