How To Stay Productive, Motivated, and Develop Habits To Stay Fit
So you’re a busy person? No worries I get you. Sometimes it’s hard to deal with all the things in our lives while at the same time trying to stay fit.
I’ve seen it so many times. People are motivated for the first week, they go workout come back home and see no change. What’s the immediate response? They quit. Believe me, it happens and if it has happened to you before, don’t worry I have you covered.
I’m going to be giving you my best tips from studying successful people to let you know how you can be more productive, motivated and develop good habits to stay fit. After all, just because you are busy doesn’t mean you can’t also be fit. So without further adieu, let’s get into this.
Make Consistent Decisions
My first tip on how you can stay fit is to make consistent decisions. Stop overthinking everything and just keep everything simple. Ever look at people like Mark Zuckerberg or Barack Obama? Specifically, look at what they wear. Every day it’s the same thing! Every day Mark wears a casual heather grey t-shirt. For Barack Obama, it’s always either a navy or grey suit. Why? Well according to Mark, “I really want to clear my life to make it so that I have to make as few decisions as possible about anything except how to best serve this community” (Notis, 2017).
How Do We Apply Consistency To Fitness?
So you might be wondering, how do we apply this to fitness? Very simply, keep consistent decisions for everything!
For your eating schedule don’t overcomplicate it. Keep your meals the same. If you get bored maybe have 2 or 3 meals to rotate from but realistically, keeping it consistent will make it easier for you to follow through with your eating routine. Additionally, you won’t have to waste energy going through the trouble of searching for new diets and recipes every single day.
As for working out at the gym, try to work out at the same time every day. Not only will this ensure that you have a solid routine but it has been proven that working out at the same time every day will entrain your body to become accustomed to your workout time. You will find that your energy level will rise in anticipation of your workout because of natural conditioning. Therefore, the more energy you have, the better you will perform at the gym.
Additionally, keeping your workout routine consistent will also make it easier for you to go to the gym without excuses. Specifically, knowing what exercises to do before going to the gym. Rather than frantically searching up at the last second before you go to the gym, “Workout to lose weight” or “Workout to gain mass” or watching a multitude of youtube videos of different workout routines, choose one workout routine and screenshot it on your phone. By screenshotting a workout routine on your phone it holds you accountable to commit to that workout program. This minimizes confusion and limits unnecessary expenditure of energy from constantly searching for different workout plans. Just pick a program and stick with it!
Ultimately, by doing this, you will know exactly what time you’re working out and exactly what exercises you’re doing. Thus, saving you the trouble of coming up with excuses. Long story short, KEEP IT CONSISTENT!
Pick The Right Environment and Gym
You’ve probably heard this before but your environment can play a huge role in how you perform. In fact, according to a study, temperature, air quality, lighting, and noise conditions in the office have been proven to significantly impact the quality of work and concentration in the workplace. (Elsevier, 2011). Similarly, your environment can significantly impact your overall performance and success at the gym.
The fact of the matter is, you will work out more often and enjoy working out if you like your environment. This is because naturally, people are more likely to repeat an action or do something that gives them a positive outcome or makes them feel positive. This is the undeniable essence of human nature. Therefore, if we are drawn to things that make us happier, why not search for a gym that gives you the same experience?
Here are a few things that you should consider when finding the right gym for you:
- Staff (Is the staff friendly and welcoming? How was your first impression walking in as a guest?)
- Availability of Equipment (Are there a lot of machines and a sufficient number of amenities?)
- Space (Is the gym compact or is there a lot of room for you to try out things and get out of your comfort zone?)
- Friends (Do you have any friends that go to a particular gym? Having friends go to the same gym can be a great motivator in staying consistent!)
- Location (How close is the gym to you?)
Essentially by figuring out these questions, you will find that there is a gym near you that addresses all of these factors, but like I said it’s important to consider your environment because setting yourself up for success is half the game.
Value Your Sleep
Being busy can make it hard to keep sleep a priority. Despite this, however, sleep is the best thing you can do for your body. When you sleep well, you’ll have more energy and you’ll work out more.
Additionally, a good night’s sleep means you will be less lethargic and lazy, which means that you will be able to get out of bed and make those consistent decisions we talked about earlier. In addition, according to studies, it has been shown that a lack of sleep can significantly increase your appetite which may be detrimental if you are trying to stay healthy and eat better (Tuck, 2019).
This is because the control mechanism for eating and feeling full is controlled by two primary hormones. Leptin and Ghrelin. Fat cells release Leptin in the body and signals to the brain that the amount of fat being stored is sufficient or has increased. Additionally, Leptin tells the body how much energy is in the reserves and whether or not the brain should produce the feeling of fullness.
On the other hand, Ghrelin is a hormone that is diffused by the digestive system in cases when there is little food in the stomach. Being the opposite of Leptin, its main job is to tell the brain to make the person hungry.
Sleep deprivation causes a drop in the hormonal levels of leptin in the blood while increasing the levels of the hormone ghrelin. Again this will cause you to go out of routine especially in terms of eating habits.
Long story short, make sure you sleep between 7-8 hours every day no matter how hectic your life gets. Your body will thank you for it.
Find Your Inner Solitude
Now what I mean by this is not to go on some next-level spiritual journey but rather to resort to things that calm you down and relieve your stress. This can be anything from doing a sport, singing, doing art, meditating, etc. Everyone has a different escape.
The reason why this is imperative to include in your daily routine is that from a direct level, less stress means you’ll be able to sleep better. Additionally, you will have lower levels of cortisol (a hormone released from stress) in your system. By managing your cortisol levels you will be able to obtain the following benefits:
- Make clear, rational, and consistent decisions
- Control your eating habits
- Stay healthy and reduce the risk of being sick (Since an increase in cortisol, decreases the effectiveness of the immune system making you more vulnerable to sickness)
These benefits although seemingly small, play a huge role in ensuring that you follow through with the small aspects of your fitness journey and goals.
Reassociate Your Identity To What You Want To Become
In terms of staying committed, going to the gym can feel like a secondary priority. However, there is a way to motivate yourself for those days when you don’t feel like you have enough energy (even after applying our previous tips).
For these low energy days, the best thing you can do is mentally reassociate your identity to what you want to become. If you are trying to be healthy stop saying, “I will try to be healthier” and instead start assuming you are healthy by saying to yourself “I am healthy”.
This shift in identity makes you believe you already are healthy. By doing this you disconnect yourself from the idea that you are somehow not healthy and are just trying versus believing that you are already healthy. You will find that you will act in accordance with how you perceive yourself and without realizing it, will stay fit without even trying!
All in all, being busy doesn’t mean that you have to jeopardize your fitness goals or desire to stay fit. With our strategies, you will be on your way to being whoever you want and achieve your fitness goals.
To check out our other fitness articles click here. Stay fit!