Celeste Rains-Turk; Celestial_Fit International and Building More than Just a Body
  • Home
  • Confessions of a Bikini Pro Podcast
  • Blog
  • Work with Me
    • On Demand Mindset Coaching for Competitors
    • Food Relationship Healing & Discovery 1:1 Coaching Program
    • Post-Show Personal Development Program
    • Podcast with Purpose Program
    • Speaking Engagement Request
  • Live Events
  • Freebies
    • Free Post-Show Blues Coaching Series
    • Free Food Relationship Program
    • Free Workshop to Overcome Mindless Eating
    • Free Competitor Card Deck
  • Testimonials
  • Interviews / Features
  • Links
  • Social Media
    • Instagram
    • Facebook
    • YouTube
    • Pinterest
    • LinkedIn
  • Contact
  • About
  • Limited Edition Crop Top
  • Podcast Party
  • Registration for Online Event with Nicole Ferrier
  • CUTIES
  • free trial to on-demand platform
  • Merchandise
Picture

Blog

3 Keys for Long-term Behavior Change and Habit Development

10/27/2021

0 Comments

 
Picture
Make Change Convenient
Where can the new change fit into your current day? Where can you find or make space for it? Example: You want to change your habit of binge watching TV every night. A convenient way to change this behavior might be by only watching that TV show while doing something you already do daily such as cardio. Another way to create convenience is to allow for flexibility. Rather than saying 'My new Habit will be Journaling every morning at 5am" you might start with 'I will journal every day at the time I set aside to do so the night before'. Flexibility allows for more convenience and it gives you the chance to find out where the new habit or change best fits into your life. If you want to eat more fruit, you might put it at the front of the fridge. If you want to be more cleanly, you might leave your broom out of the closet for awhile as a visual reminder to sweep, or you might give it a new and more visible / accessible home altogether.

Recognize & Reinforce the Benefit to Change
Recognizing how the change helps you is going to be key in reinforcing the change positively. If you do not see a benefit to the change that is greater than the benefit of staying the same or continuing with life as you know it, then you will not create a deeper reason for change. Some people will say they want to do something like read every day but their reason for this is because they want to be like the person who said they do this or because they want to impress someone. There has to be more benefit to it that only you can understand and embrace personally. For example, you might want to start meditating every day. It would be good to research the benefits of meditation and then create specific examples of how each ties in to your life. Maybe you hear it helps with focus so you might be able to say, 'improving my focus would help me to perform better at work which would bring me more opportunity for a raise or promotion which could help me to feel more at peace about my investment in this job every day'. 

It is also important to reinforce the benefit of changing. Reward yourself for completing the habit or changing the behavior. You might set out to start running 3x a week so a reward each day you run could be a luxurious epsom salt bath, this not only reinforces the behavior with relaxation but it promotes the continuation of the behavior by providing relief and recovery which will help you run again next week. A long-term positive reinforcement might be getting new running shoes for yourself after a milestone. Reinforcing a benefit to change can also be as simple as affirming the benefit when participating. Someone who is getting into lifting weights might say to themselves all the ways it benefits them and their health and life before, during, and after completing a session. By setting an alarm on their phone to do this, they certainly won't forget and the sound used for the alert will become expected and trigger new and positive thoughts about working out.

Confirm that the Change Aligns with your Values
I have never believed that 28 days is all it takes to form a habit. If you don't have the belief in the benefit, the convenience and flexible approach, or an alignment to your core values, it will be difficult for your brain to justify a permanent change to the status quo. Identifying your core values can give you a chance to see how the new behaviors bring you closer to these values or support you in satisfying them. Branching off my example in the last slide, you might say that meditating improving focus on work and increasing chances for a raise or promotion ALSO satisfies your value of contribution because by being able to focus more you create a better work product in a more efficient amount of time so the time you used to spend being distracted can now be spent on the people you love or other areas of life that need your attention. There are a myriad of 'core values' you could identify. I recommend starting by asking yourself what drives you to get up in the morning and keeps you going after everything you do. Core values might be family, freedom, love, impact, education, philanthropy, honesty, connection, community, faith..., once you really find what drives you, you can then see how your behaviors are or are not aligned to your values and then either improve on them or let that support you in pursuing the value. I always ask myself, 'What happens if I don't____?' and this gives me the kick in the butt to go and do it because if i don't, I might be sacrificing the satisfaction of what matters most to me!


Resources to support habit change and development can be found in my book 'Believe your way to Badass' which is available on Amazon!


You can also contact me to discuss 1:1 mentorship and coaching revolving around your goals and personal development :)
Believe your Way to Badass Book
1:1 Food Relationship Healing and Discovery Program
0 Comments



Leave a Reply.

    Picture

    Celeste Rains-Turk
    Celestial_fit

    Let's Build More than Just a Body

    Picture

    Categories

    All
    Client Stories
    Competitor's Blog Series
    Food Freedom
    How To Love Yourself
    Personal
    Rants
    Recipes
    Who Am I?

    Archives

    February 2023
    January 2023
    December 2022
    November 2022
    October 2022
    September 2022
    August 2022
    July 2022
    June 2022
    May 2022
    April 2022
    March 2022
    February 2022
    January 2022
    December 2021
    November 2021
    October 2021
    September 2021
    August 2021
    July 2021
    June 2021
    May 2021
    April 2021
    March 2021
    February 2021
    January 2021
    December 2020
    November 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    May 2016
    April 2016
    February 2016
    January 2016
    December 2015
    October 2015
    September 2015
    August 2015
    July 2015
    June 2015
    May 2015

    RSS Feed

Picture
Privacy Policy
Disclaimer
Photos used under Creative Commons from Robert Gourley, Danijel J, Neeta Lind, Brian PDX, Stefano Merli, frankieleon, j_lai, Gudlyf, U.S. Naval Forces Central Command/U.S. Fifth Fleet, Arya Ziai, SuperFantastic, Ruth and Dave
  • Home
  • Confessions of a Bikini Pro Podcast
  • Blog
  • Work with Me
    • On Demand Mindset Coaching for Competitors
    • Food Relationship Healing & Discovery 1:1 Coaching Program
    • Post-Show Personal Development Program
    • Podcast with Purpose Program
    • Speaking Engagement Request
  • Live Events
  • Freebies
    • Free Post-Show Blues Coaching Series
    • Free Food Relationship Program
    • Free Workshop to Overcome Mindless Eating
    • Free Competitor Card Deck
  • Testimonials
  • Interviews / Features
  • Links
  • Social Media
    • Instagram
    • Facebook
    • YouTube
    • Pinterest
    • LinkedIn
  • Contact
  • About
  • Limited Edition Crop Top
  • Podcast Party
  • Registration for Online Event with Nicole Ferrier
  • CUTIES
  • free trial to on-demand platform
  • Merchandise