The Difficulty with “Long Term”

Try as we might, most of us are creatures of habit. Despite the best of intentions, we just don’t change very easily.

In working with clients who want to become healthier by moving more, I have found that even those with the most earnest and deep-seated desires struggle to instill long term changes.

When mixed with the ubiquitous “all-or-nothing” attitude - akin to the horrid New Year’s Resolution syndrome, e.g. “Starting tomorrow, I will stop/start/be perfect at fill in the blank” - we get a combination of qualities that becomes quite potent.

Sweeping changes backfire more often than not, and worse yet is that the backlash is often accompanied by a sense of defeat, shame or self-loathing - none of which is appropriate or helpful in making ourselves better people.

Thus, addressing the challenge of establishing new habits which eventually become permanent is paramount to successful long term change.

Anchor Days and Optional Days

One simple, low pressure and safe technique I suggest to clients looking to add regular movement into their lives is to create what I call, anchor days. Anchor days are those that lay the groundwork for long term changes.

To identify which are your best anchor days, take a look at your schedule and find one or two days each week that you regularly (this is a crucial component) have a period of time that you can commit to moving. This period should be 15 minutes to an hour depending on your schedule and physical abilities. For example, if you know that Wednesday evenings and Saturday afternoons tend to be unencumbered, commit to your chosen activity during these times.

The second part of this process involves optional days. These days allow the flexibility and ease of establishing new habits without the overwhelming pressure (and guaranteed backlash) of sudden and massive changes. Optional days are just that: days when movement fits into your schedule but (crucial, again) you approach them with a gentleness that allows you to participate in your new activity or, for whatever reason, to opt out. The nuance serves to create a more malleable approach to change.

The Elusive Victory of the Long Term

The big picture is this: Identify one or two anchor days each week which you commit to movement. Then identify one to two days on which you aim to be active, yet, allow yourself the “softness” to divert from the plan.

As consistency is important, both anchor and optional days are best scheduled the same times each week. For example, your anchor days could be Tuesday afternoons and Sunday mornings with optional days on Saturday afternoons and Monday evenings.

Over time, anchor days become habit and novelty becomes consistency. This may take a few months, but remember that patience and commitment are the keys. Movement on anchor days takes on a new feel: the psychological and physical benefits become apparent and activity becomes the new normal.

When this occurs, it is time to step up to the next level of long term change and add one more anchor day while keeping one or two optional days. In addition, it is very important to look back and appreciate the changes that you have made. Also, look forward to the possibilities you are creating with regards to your body and its incredible abilities.

Indeed, we are creatures of habit. Yet, those habits can be improved with a little planning, flexibility, self-kindness and appreciation.

What kinds of changes are you hoping to make? What days have you chosen as anchors and why? Tell me how things are going in the comments! And check out some of our Experts great tips this week for more.

Tracey currently trains at the Mill Valley Community Center and clients' homes. She aims to give all clients the tools and education to move safely and confidently. If you'd like to email Tracey, please do so at tracey.ohare@moreofmetolove.com.