By Dan Jones, WBFF Pro and Owner of Quality Performance Health

Dan Jones - Quality Performance Health
Dan Jones WBFF Pro – Quality Performance Health

Wouldn’t it be amazing if they could invent a mechanism that allowed our bodies to absorb the results of the hard work of others?!! Chores, exercise, eating healthy and getting your work done just happening without having to actually put the work in! Unless they manage to invent robot servants, all your work isn’t going to disappear overnight. However, if you can program behaviours as new habits you can take out the struggle.

With a small amount of initial discipline, you can create new habits that require little effort to maintain. Below are my top 10 tips for creating new habits and making them stick:

1. Commit to 1 month

Three to four weeks is all you need to make a habit automatic. If you can make it through the initial phase of conditioning, it will become much easier to sustain. A month is a great starting block to commit to change as it also easily fits in your calendar.

2. Be consistent

Consistency is crucial if you want to make a habit stick. If you want to start training, start going to the gym every day for your first 30 day block. Going once or twice each week will make it a lot harder to form the habit. Activities you do once every few days are trickier to lock in as habits and can be looked at as an inconvenience.

3. Get a friend

Find someone who will go along with you and keep you motivated if you feel like quitting. Everyone should have a coach/mentor, not necessarily for lack of knowledge but for accountability.

4. Start simple

Don’t try to completely turn your life upside down in one day. It is very easy to get over-motivated and take on too much than you can handle. For example, if you wanted to train for 1 hour every day, first make the habit to go for 30 minutes and build on that.

5.Do it for yourself

Don’t worry about all the things you “should” have as habits. Instead tool your habits towards your goals and the things that motivate you. Weak, guilt and empty resolutions aren’t enough.

6. Know the consequences

You should also be aware of the consequences. Exposing yourself to realistic information about the downsides of not making a change will give you added information.

7. Write it down

A piece of paper with a resolution isn’t that important. But writing that resolution down is. Writing will allow your ideas to be more clear and focuses you on your end result.

8. Know what this will lead to

Just as much as knowing the consequences, also familiarise yourself with the benefits of making a change. Get books that show the benefits of regular exercise. Notice the changes in energy levels after you take on a new diet. Imagine yourself getting better and better

9. Replace any lost needs

If you are giving up something in your habit, make sure you are adequately replacing any needs you’ve lost. If watching television gave you a way to relax, you could take up meditation or reading as a way to replace that same need.

10. Be imperfect

Don’t expect all your attempts to change habits to be successful immediately. It takes many people independent tries to start a successful habit. Try your best, but expect a few bumps along the way.

What workout habits work for you?

Tell us in the comments and keep dominating relentlessly! Take your focus to the next level during your workout with Gym Bandit’s Beast Mode Pre-Workout formula.