Få styr på dine vaner – 4 teknikker
Få styr på dine vaner med de følgende 4 teknikker til vaneændring.
I et tidligere indlæg omkring, hvornår du er klar til en livsstilsændring nævner jeg, at forudsætninger skal være tilstede for, at du føler dig klar til at ændre din livsstil.
Derudover, så for at få styr på dine vaner, så skal du blive bevidst omkring dine vaner først.
Bevidsthed først, så arbejde
Når du er blevet bevidst omkring, hvilke vaner, som du ønsker at ændre kan arbejdet begynde.
Fordi hvis ikke du ved, hvad du skal ændre, hvordan ved du så, hvad du skal arbejde med?
Det ville svare lidt til, at dit loft drypper inde i dit hjem, du vil reparerer dét, men ved faktisk ikke, hvor problemet stammer fra. Er det loftet? Taget? Eller noget helt andet?
Få styr på dine vaner – 4 teknikker:
1: Signaler til at registerer din opførsel
Reflekter og bliv bevidst omkring aktive beslutninger.
Eksempelvis:
“Jeg plejer altid at spise 2 portioner til aftensmad. Fremover vil jeg være opmærksom på, at når jeg har spist min første portion mad, så mærker jeg efter, om jeg er mæt.”
Mæt er fraværet af sult og ikke følelsen af ”jeg kan ikke spise mere”.
“Derfor stiller jeg fremover maden i køkkenet, da ved at have maden til at stå på bordet får mig til at spise mere, end jeg har behov for.”
2: Ændring af det miljø du er i
“Fremfor at gå ned i kantinen og hente en kop kaffe kl 15, hvor der lige er blevet sat kage frem, så går jeg ned i kantinen kl 14 i stedet, da der ingen kage er sat frem på dét tidspunkt.”
3: Udøve selvkontrol
“Jeg har ikke lyst til at træne i dag, da jeg er træt, men hvis jeg tager op og træner, så får jeg mere energi og sover bedre i nat. Så nu tager jeg op at træner!”
4: Overvågning (på den gode måde)
Tracking af, hvor mange skidt eller kalorier, som du indtager dagligt vha. apps.
Dette skal naturligvis ikke blive en besættelse, men snarere et redskab til at sætte gang i de gode vaner.
Med tiden skulle den gode vane gerne ske per automatik også kan du lægge overvågningen fra dig.
Endomondo, Myfitnesspal, Moaching eller “Sundhed” på din iPhone er alle gode eksempler.
Bevidsthed først, så arbejde
Ja, du har læst overskriften én gang, men fælles for alle de ovenstående teknikker er, at du skal have skabt bevisthed først, før du kan ændre din vane.
Tracking a dine skridt eller kalorier kan godt skabe en god vane per automatik, men så vil de formentligt også erstatte en af de dårlige vaner.
Det er nemlig sådan vaner fungerer. Hvis vi ønsker at ændre en dårlige vane, så skal den erstattes med en god/bedre vane.
Vanen er jo opstået fordi dit hoved har gjort en proces automatisk. Hvorvidt den proces så er god eller dårlig for din livsstil er dit hoved ligeglad med.
Derfor kan vi nemlig ikke “bare” få en vane til at forsvinde, da det jo er en handling som dit hoved vil have dig til at udføre uden du tænker over det.
Så fokuser altid på, at tænke på, hvordan du kan erstatte den dårlige vane med et bedre alternativ. Ovenstående teknikker er til for at hjælpe den proces igang.
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