When we set a health goal, we often aim to make a big change: I want to swim for 30 minutes, 5 days per week. Getting started is hard when you aim high. It's overwhelming and you can’t help but procrastinate.
Instead, aim for a small change. Commit for 2 minutes, then stop. Praise yourself, “That was great! What a nice start.” Reward yourself. Have your favorite drink or dance to your fav song.
Go again tomorrow. Notice how you feel. Don’t go over 2 minutes. Keep it up for a week. Master the habit of showing up before you increase the intensity.
Once you’ve mastered a level, progress to the next one.
Level 1: Pack your swim bag. Place it by the door. Change into your swim suit.
Level 2: Get to the pool. Sit on a deck chair. Read a book or listen to music.
Level 3: Do warm up exercises.
Level 4: Swim for 10 minutes once a week.
Level 5: Swim 3 times per week.
Give it a try. You got this.
“Standardize before you optimize. You can’t improve a habit that doesn’t exist.”- James Clear, author of Atomic Habits.
Does this strategy work for you? Let me know in the comments section below!
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