Behaviour Change Challenge.
Introduction
In this challenge you will learn the fundamental methods to a successful habit based behavioural change model based on applied scientific research and current leading practices.
We will first outline the method in non specific terms, then explain how to use it in your own specific circumstances and cover a brief explanation on how habit explanation on how habit formation occurs. Finally, we will cover some examples.
Let's dive in!
Behavioural change is not a sudden occurance, it happens gradually over time. One of the biggest reasons that fad dieting and rapid weightloss protocols are often proceeded by rapid weight gain and feelings of emotional distress and failure is because they neglect to follow the principles of true behavioural change - And guess what? Without behavioural change, you will fall back to the same behaviours that led you to the place you were before starting the rapid weight loss protocol.
Lets take a look at some behavioural change principles and look at ways to apply them into your personal circumstances and schedules.
Principles & Applications
The first principle is based on research in the field of cognitive science. In order for something to become a habit we have to move the new practice from our conscious mind into our subconscious mind - meaning we have to move it from something we have to think about and focus on in order to do it, to something that has become a ritual and we get it done without having to think about it. The way this is achieved is with repetition. Meaning we have to repeat the activity enough so that we move it from something we have to think about to something we don't have to think about. It is a common misconception that it takes time and time alone to form a habit, time is a factor but the key is repetition!
So we have to repeat the task often so it becomes habitual.
Another question that needs answering is how many new habits can we try to build at once? Well, this can be answered by cognitive science also.
Relative to our subconscious mind, which acts as a dipository of countless already habitualised activities we do without thinking, our conscious mind can only focus on a couple of new tasks at a time.
So at any one time we should only focus on 1-2 new habits, do them repeatedly and well, until we can move onto the next areas of focus. A good time frame for focusing on these new habits is around 2 weeks, as long as you are actively praticing the habits. After those two weeks, assess your success in achieving these habits. If you successfully achieved 80-90% compliance, consider expanding on the habit or moving onto the next 1-2 habits for the next two weeks. If you didn't achieve 80-90% compliance, consider simplifying the habits and trying again for the next two weeks.
To summarise, pick 1-2 habits to focus on for the two week period and actively practice them. If you successfully follow the behaviours almost all the time add to them or choose some new habits for the next two weeks. If you only followed the behaviours some of the time they may have been a little unachievable for you in the current circumstances, so make the a little bit easier and try again.
That's the basis of how successful behavioural change works. So how do we know what habits to focus on and decide whether or not they are achievable for us at this current point in time.
Picking Achievable Behaviours
Choosing habits to focus on will come down to your discretion and current circumstances. To look at it broadly, there are a couple of behaviour types that we may consider. The Big Boulders - which offer a big reward but will take a lot of focus and changes to your current lifestyle, and the Easy Targets - which don't take a lot of effort but don't achieve huge leaps towards your goals. However, a lot of easy target habits add up to big changes over time.
Choosing which type of habit to focus on first will take a bit of consideration of your current motivation levels and life stressors. If your motivation is high and you have a fairly relaxed schedule at this current moment, it would be a good idea to aim for a big boulder behaviour. It would also be a good idea to only focus on one behaviour if you choose this option.
If you have a very busy schedule and a lot of other commitments at this current time point then an easy targer behaviour is probably your best option.
Once you have selected your 1-2 behaviours to focus on for the next two weeks it is time to see if you are ready to take on the challenge. This is done through a quick ready, willing and able questionnaire. This is a 1-10 scale that will help you to decide if the behaviour you are trying to achieve will be a success. With your desired behaviour you plan to attempt over the next couple of weeks ask yourself how ready you are to attempt this behaviour. A "1" meaning not ready at all, a "10" meaning your are definitely ready.
Ask yourself how willing you are to attempt this behaviour. A "1" meaning not at all and a "10" meaning nothing can stop how willing you are.
Finally, based off of your current circumstances ask yourself how able you are to take on this behaviour. A "1" meaning you won't be able at all, a "10" meaning you can definitely take on this new behaviour.
If you get 9 - 10's across the board, then you are ready to take on this new behaviour for the next couple of weeks.
If you don't, then consider simplifying the behaviour to make it easier in your current circumstances until you get 9's and 10's across the board. Then, take on this new behaviour for the next couple of weeks. It may even be worth trying different, more achievable habits all together. Remember we are looking for progress, not perfection!
For some practical templates to help you with the previously dicussed principles click HERE.
Now that we have covered some of the key principles to successful behaviour change, lets look at an example.
Behaviour Change Example
Let's say the first behaviour I want to focus on is to increase my water intake as I am currently lucky if I drink one cup or water a day. I've heard that drinking at least two litres of water a day is want I need to do. so you know what, that will be my aim. Before I attempt this I put it to the ready, willing and able test. Turns out I'm not very ready or willing to take on drinking two litres of water a day. After some consideration, I decide on a compromise of bringing a 600ml bottle of water to work with me and sip on it throughout the day. I put it to the ready, willing and able test and I get 9's and 10's across the board.
Now I have my focus behaviour, it is time to take it on for the next two weeks. After the two weeks I assess my success. I nailed it! I managed to get through my 600ml bottle of water every single work day. So I decided to expand on the behaviour by icluding a glass of water to each meal on top of the 600ml bottle of water at work. This should bring my total daily intake of water to around 1.4 litres. Enabled by the success in the last two weeks I passed the ready, willing and able test with flying colours! Time to attempt this new behaviour for the next two weeks. Wish me luck!
This approach may seem small and slow but it is super effective and creates life long behavioural change as once a hibit is built, it remains in our subconscious minds and we can do it without thinking. Take a look at it this way, there are 52 weeks in a year. If we focus on 2 small behaviours every two weeks and perform them consistantly and successfully each time, we have the potential of adopting 52 new healthy habits a year that could be with us for life. Once they have become habits we don't have to think about them and they become automatic, as is the definition of habits. How good is that?!
One of the key factors to success in behaviour change is to not be hard on yourself if you are not successful with any given behaviour, that is very normal! All it means is that in your current circumstances it was a behaviour that wasn't very manageable. Brush yourself off, simplify it and give it another go! A lot of little habits add up to big changes over time. Now all that is left is for you to give it a go and reap the rewards for yourself!
This approach is part of our methodologies here at Melbourne Outer Eastern Fitness and plays a huge role in the success of our clients. If you would like to learn more about our systems don't hesitate to reach out and contact us.