Here at B.Komplete, we strive every day to make Wellness Success achievable. But what exactly is Wellness Success? Depending on your health goals, Wellness Success can mean different things to different individuals. We’ve created this guide for Maintaining – or Gaining -Your Wellness Success to help you achieve your vision of wellness, and to overcome barriers you may face along the way.
Wellness Defined: Wellness is the self-directed process in which one comes to realize his or her full potential in mental and physical well-being. Things that hold us back from achieving wellness success include stress, time constraints, hesitance of change, and fear of the unknown. For Wellness Success to be realized, we must overcome all that holds us back.
The Empowerment Zone: Think about the things in your life that you wish were different. Write them down. Determine which of those you can control. These things are in your Empowerment Zone. Develop a plan of action that includes changing these undesirable things that you have control over.
Make the Choice to Change: The only way to realize positive change in your life is by making choices. Life is full of choices! Unfortunately, we make some of these choices so often that they have become habits. Change sometimes seems scary because we are stuck in these habits. We have become accustomed to doing things a certain way, and we are scared to change. The first step to achieving and maintaining Wellness Success is to override these feelings of fear.
Dissect your Habits, and Gain Control: By gaining control over your habits, you move closer to the person you want to be. There is no shortcut to mastering your habits, but there is one secret to controlling them: habits are built upon consistency. New York Times business writer, Charles Duhigg, explains the habit-building process in more detail in this NPR interview. To initiate a new behavior and turn it into a habit, you must be consistent with this behavior.
Start Small: Motivation rises and falls. To achieve better success, make changes that don’t require much motivation. Rather than eliminating sugar all day, start by eliminating it from your coffee. Instead of completely replacing your whole milk with almond milk, start by mixing half of each. After that becomes routine, introduce the new habit in another area, in another way. You’ll know when a habit becomes a routine, because it will feel automatic. As Forbes.com explains, “The most successful people take small, smart steps toward their goal.”
Plan for Success: Planning is a crucial tool in your effort to achieve Wellness Success. Some days, we are Super Versions of ourselves, and our motivation runs rampant. On other days, we just don’t feel like it. How do we make good decisions every single day? When we don’t have the time or motivation to make good decisions, we end up choosing what’s easiest. If your vision of Wellness Success involves healthier eating, try using SuperTracker to print free meal plans that meet your food group targets. If your Wellness Success involves incorporating more workouts into your weekly routine, try a free fitness app like Daily Workouts and Sworkit. By not planning ahead, we set ourselves up for failure.
Prioritize Your Goal: Ignore interruptions and anything that can take you off track. Follow your plan; treat your goal as a priority. Schedule your priorities, don’t prioritize your schedule. Schedule your efforts as if they are appointments, and commit to them like you would anything else. Don’t blow yourself off, just like you wouldn’t blow off a friend, coworker, dentist, or physician.
Have a Buddy!: A Stanford University Study found that simply receiving a phone call every two weeks to discuss exercise progress increased the amount of exercise done by participants by 78%. After a year and a half, the participants studied were still exercising at an increased level. Another study, by Indiana University, found that half of couples who worked out separately dropped out of their workout programs over the course of a year, while those who worked out together had only an eight percent dropout rate. The take home message: Find an exercise buddy and increase your chances of sticking to your workout routine.
Focus: To reach our wellness success, we need to become experts in directing our attention toward our goals. The ability to focus has been shown to predict happiness in school, work, and life. Methods for improving our focus include goal visualization and meditation. By visualizing our goals and defining what Wellness Success looks like, we can view completion and work towards that vision. Meditation can improve attention, reduce stress, and remove distraction as we continue on our path toward wellness.
Keep Track of Things: This simple but crucial step in behavior change is backed by research showing increased performance when behaviors are tracked. In 14 studies assessing tracking in school students, students who tracked their progress improved test scores by 32%. The most powerful results occurred when students were also able to see teachers’ expected scores as presented in the chart. This combination of seeing charted progress + preset goals and expectations has the biggest effect on enhancing performance. Regardless of the tracking method you choose, make sure to map out your goals along the way, so that you can view them as you chart your progress. Invest in a goal-oriented planner, like the Passion Planner, to track your habits and to create a road-map with expected achievements as you work towards your goals.
Getting Over the Hump: Everyone reaches a plateau. Whether a weight loss plateau or a motivational plateau, this is when it’s important to take a step back and review why you started in the first place. Think about why you chose to make these changes. What have you been working so hard over the last days, months, or year to achieve? Get back to your Empowerment Zone and realize that you have been making these changes because you have the choice to do so. You decided that it was important enough for you to choose change. Roadblocks are inevitable. To get past them, ask yourself: Are you bored? Do you need to tweak your workout? Do you need more variety in your meal planning? Are you stressed? Reassess your habits. If it’s diet variety that you need, think about varying your protein choices. Consider switching up your snacks. Try a new fruit, vegetable, or other produce item that you’ve seen but never tasted. Incorporating new things could be the best way to get over your temporary progress hump. Recognizing stress is also crucial to getting past this point. When we feel like our motivation has taken a vacation, stress is often to blame. We must learn to recognize stress in order to manage it. Look for physical, mental, behavioral, and emotional signs of stress. Then, overcome your stress with diet, exercise, and rest.
Congratulations on taking the first step toward realizing your personal Wellness Success: having the desire to change. Using this B.Komplete guide for maintaining your Wellness Success, you will be well positioned to overcome any future hurdles that you may face in your path toward optimal wellness.
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