By James Miller
We all strive to make healthy life changes, but often find they are difficult to maintain. One of the biggest changes people attempt in their life is improving their diet and exercise. I find that many of my clients will start a diet right around this time of year and then are frustrated when they gain weight over the holidays. They are then confident they are going to make a new year’s resolution and join a gym. The first three weeks of the year the gym is packed and then it returns to its usual crowd.
I’ve developed the “Three Second Rule.” If you are already struggling to implement a healthy behavioral change and you think about the unhealthy behavior for longer than three seconds, you end up doing it. For example, let’s say you’ve resolved to go to the gym before work. Your alarm goes off and you lie in bed and think about how comfortable or tired you are for longer than three seconds, and then you roll over and go back to sleep. You may even tell yourself you’ll go to the gym later that afternoon or the next day. The afternoon arrives and you think about going to happy hour instead of the gym for longer than three seconds, and you find yourself ordering a drink. The cycle will repeat.
This rule is applicable in all things. For example, you know you should avoid certain foods but you overhear your coworker talking about a new burger joint that is on your way home. As you drive home, you think about it longer than three seconds and the next think you know, you have ordered a burger. Another example is you are at the grocery store and you are avoiding certain aisles, proud of yourself until you see your favorite candy on a shelf. If you entertain the thought of how it tastes longer than three seconds, you will buy it.
In everything we do, we must be proactive. When you can prepare for potential relapses, your likelihood for success significantly increases. Using the previous examples let’s create workarounds. Have your gym clothes laid out the night before and your coffee ready to be made. As soon as the alarm sounds, you immediately get up instead of lying in bed for longer than three seconds. When you think about certain foods or impulse buys, it’s important to ask yourself, “Will this food help me attain my weight loss goal?” You can’t justify a behavior if you hold yourself accountable. When you have no excuses, you will be more successful. You may be surprised that once you deny yourself the impulse, it typically leaves within the next thirty minutes. However, the more you think about a negative behavior, the more it consumes you. When you decide not to engage in the behavior, you must immediately fill your mind with images of how you will look and feel when you achieve your goal. Retraining yourself to focus on the long-term goal instead of the short-term impulse will guarantee your success.
This time of year, be mindful of the goals you set. When you are realistic with your goals and your daily schedule, you will be successful with your current diet and exercise routine.
James Miller is a licensed psychotherapist who resides in West Palm Beach, FL. He can be found at JamesMillerLifeology.com. For more information on this particular topic subscribe to his radio show: James Miller Lifeology through iTunes.
