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This Might Be Why You Do Not Succeed With Your Goals – Happy Healthy

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This Might Be Why You Do Not Succeed With Your Goa...

This Might Be Why You Do Not Succeed With Your Goals

– Scroll down for English version –

Du ved allerede godt, hvad der er fornuftigt at spise, hvor meget motion du skal dyrke, og hvad der gør dig glad – men hvorfor gør du det så ikke bare? Hvorfor er det lige, at det er så svært? Mange tror, at det handler om for lidt viden og vilje eller mangel på evner og rygrad. Lad mig starte med at slå dette fast: det passer ikke. Nøglen til at skabe dine ønskede forandringer (om det handler om en sund livsstil eller noget helt andet) handler om dine følelser samt den rette bevidsthed og opmærksomhed. Dette kan du heldigvis træne med denne simple øvelse, kaldet “Selv-monitorering”.

Vejen til at ændre en vane eller skabe nye forandringer handler først og fremmest om at kigge indad og tage højde for det psykologiske aspekt – noget som de fleste desværre overser. Følelser har fx en afgørende betydning for ens spisevaner. Årsagen til, at det er så svært at gøre det, som man godt ved er det rigtige, ligger altså gemt i dit eget hoved og i dine egne tanker. Lad os derfor starte med at gøre noget ved dem. Et godt værktøj, som jeg selv benytter, når jeg forsøger at ændre vaner er “selv-monitorering”; en øvelse jeg stiftede bekendtskab med, da jeg tilbage i 2013 studerede ”Health Psychology” i USA.

Start med at finde papir og blyant frem og følg nu de 4 trin: 

1) Ønsket adfærd
Her skal du starte med at formulere den vane, forandring eller nye adfærd, som du ønsker i dit liv. Fx:
A. Jeg vil gerne tabe mig 2 kg, og jeg vil derfor gerne begynde at spise sundere i hverdagen
Eller
B. Jeg vil gerne have flere og tætte venner
2) Uønsket adfærd
Her skal du notere hvilken adfærd, der spænder ben for dit nye mål. Fx:
A. Jeg får nogle gange ustyrlige cravings for slik
Eller
B. Jeg orker ikke at være social og tage med til festerne og middagene
3) Kortlægning af adfærd
Du skal her finde ud af, hvad der skaber din uønskede adfærd, som du netop har karakteriseret i trin 2. Nogle er allerede klar over dette, mens andre igennem en lille periode må skrive ned hvilke sammenhænge, det drejer sig om. Der kan godt være flere forskellige sammenhænge/årsager til, at du ender i den uønskede adfærd. Fx:
A. Når jeg ikke har sovet nok, får jeg ustyrlige cravings, eller når jeg er stresset, spiser jeg for meget mad
Eller
B. Jeg er meget stresset, og det gør mig for træt til at foretage mig noget som helst.
4) Indsatsområder
Her skal du finde ud af, hvad du så fremover kan gøre for at undgå de uhensigtsmæssige sammenhænge, som fører til din uønskede adfærd. Fx:
A. Jeg skal prioritere min søvn og ligge i sengen hver dag kl 22. Jeg skal lytte til visualiseringer, inden jeg sover, så jeg lettere falder i søvn. Jeg skal bevæge mig hver dag, så jeg er træt om aftenen.
Eller
B. Jeg skal eliminere min stress. Jeg skal arbejde mindre. Jeg skal have et ugentlig fridag. Jeg skal have mig-tid. Jeg skal meditere, dyrke yoga, gå lange ture.
Det handler altså ofte ikke om mangel på vilje eller evner, men om at man ikke er bevidst om sine uhensigtsmæssige sammenhænge og følelser. Når du er bevidst om disse sammenhænge, da bliver det nemmere at gøre noget ved selve roden til problemet. Personligt ved jeg efterhånden, at mangel på søvn er min helt store synder. Dette tror jeg nu gælder de fleste af os, men nogen er dog bedre til at håndtere søvnmangel end andre. Jeg får vilde cravings, bliver doven, irritabel og får også uren hud, når jeg sover for lidt.
Hvad mon, der særligt spænder ben for dig?

– Kærlig hilsen Julie/HappyHealth – 

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– ENGLISH –

You already know what you should eat, how much exercise you should do and what activities that makes you happy – and yet, you stil do not do it. Why is it that it is so difficult to do? Many believe that it’s about too little knowledge, lack of willingness or skills. Let me just make this clear right now: that’s simply not true. The key to creating change and new habits (whether it’s about a healthy lifestyle or something else) is about your feelings and having the right awareness and attention. The good news is that you can improve this by a simple exercise, called “Self-monitoring”.

The way to change a habit or create new changes in life is first and foremost about looking inward – something that most people never do. Feelings are, for example, crucial to your eating habits. The reason why it is so hard to make new changes, even though you are aware of what to do, lies inside of your own head and thought. Therefore, let’s start to do something about them. An excellent exercise for this, one that I first learned about when I studied “Health Psychology” in the United States, is called ‘Self-monitoring’.

Start by finding pen and paper and go through the following 4 steps:

1) Desired behavior
Here you start by formulating the new habit or behavior you want in your life. For example:
A. I want to lose weight, and I would therefore like to start eating healthier
Or
B. I would like to have more and close friends
2) Undesired behavior
Here you need to note what kind of behavior that obstructs your new goals. For example:
A. Sometimes I get uncontrollable cravings
Or
B. Often I am too tired for going out
 3) Mapping the behavior
Here you must find out what creates the undesired behavior which you have just characterized in step 2. Some people are already quite aware of this, while others over a little period of time must write down what contexts it is all about. There may be several different contexts that create the same unwanted behavior. For example:
A. When I do not get enough sleep, I get uncontrollable cravings. When I’m stressed out, I eat too much food. Whenever I make unhealthy food forbidden it is all I crave
Or
B. I am very stressed, and it makes me tired to do anything
4) Focus areas
On this step you must find out how you avoid the unwanted situations that lead to your undesired behaviour. For example:
A. I must prioritize my sleep and lie in bed every night at 10 pm. I must start listening to visualizations before I sleep in order to fall a sleep more quickly. I must be active during the day so I have more ease falling a sleep.
Or
B. I must eliminate my stress. I have to work less. I need a day off. I must have more me-time. I must meditate, practice yoga, go for long walks.
As you can see incorporating new habits it not so often about lack of will or skills, but more likely you are simply not aware about those contexts and feelings that trigger your undesired behavior. When you become aware of these you will find it much easier to do something. Personally, lack of sleep is my great obstacle. This, I believe, applies to most of us, but somebody’s better to deal with sleep deprivation than others. I get crazy cravings, become lazy, irritable and I even get break outs when I sleep too little.
I wonder what stands in your way?

– Love Julie/HappyHealth – 

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