![\"\"](\"https:\/\/i0.wp.com\/kickyourhabits.nl\/wp-content\/uploads\/2017\/01\/floortje-opruimen.jpg?resize=300%2C249&ssl=1\")
We all know it: planning to do 100 push-ups every day, starting today is a nice plan, but it’s doomed to fail. Similarly, our good resolutions to visit the gym twice a week also fail within a couple of weeks for most of us.<\/p>\n[et_pb_section bb_built=”1″ admin_label=”section” _builder_version=”3.0.47″][et_pb_row admin_label=”row” _builder_version=”3.0.47″ background_size=”initial” background_position=”top_left” background_repeat=”repeat”][et_pb_column type=”4_4″][et_pb_text admin_label=”Text” _builder_version=”3.0.90″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” background_layout=”light”]<\/p>\n
We all know it: planning to do 100 push-ups every day, starting today is a nice plan, but it’s doomed to fail. Similarly, our good resolutions to visit the gym twice a week also fail within a couple of weeks for most of us.<\/p>\n
And that hurts. Our brain is highly sensitive to failure: repeatedly planning to do something that will fail will lead to negative thoughts becoming ingrained in our brain, such as: ‘I can’t do it’, which is a seemless fit with our deepest conviction: ‘I’m worthless.’<\/p>\n
The solution:<\/strong><\/p>\n Start with a teensy tiny habit<\/strong><\/span>, a Mini Habit that will be easy to complete. For example: 1 push-up every day. And planning to do it every day is better than 3x per week. This pattern needs to become a habit, you need to develop a routine. Think of a cue<\/strong>:<\/span>\u00a0something that will remind you of your Mini Habit. Register and enjoy the benefits.\u00a0<\/strong><\/span>(Make a calendar to put on the fridge, or a diary through the free app Habit Streaks) This will make you aware of your successes, and who knows, you might gradually develop a sense of pride… This gets the flow of dopamine going. There’s no better motivator than that to slowly expand your Mini Habit from 1 push-up to 2, and from 2 to…<\/p>\n <\/p>\n [\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section bb_built=”1″ admin_label=”section” _builder_version=”3.0.47″][et_pb_row admin_label=”row” _builder_version=”3.0.47″ background_size=”initial” background_position=”top_left” background_repeat=”repeat”][et_pb_column type=”4_4″][et_pb_text admin_label=”Text” _builder_version=”3.0.90″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” background_layout=”light”]<\/p>\n Read here about the experiences of people with ‘Slapen-Zonder’ (Sleeping-Without):<\/span><\/p>\n The start of the day is much easier:<\/strong><\/span> You slee much better:<\/strong><\/span> You’re fitter during the day:<\/span> [\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section bb_built=”1″ admin_label=”section” _builder_version=”3.0.47″][\/et_pb_section]<\/p>\n","protected":false},"excerpt":{"rendered":" We all know it: planning to do 100 push-ups every day, starting today is a nice plan, but it’s doomed to fail. Similarly, our good resolutions to visit the gym twice a week also fail within a couple of weeks for most of us. And that hurts. Our brain is highly sensitive to failure: repeatedly […]<\/p>\n","protected":false},"author":4,"featured_media":2269,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"on","_et_pb_old_content":"
\nIt’s important to choose something that is easy to accomplish. I’d almost say that the more futile it is, the better.
\n*Do you want to learn a new language? Plan to practice 3 words every day.
\n*Do you want to clean up your house more efficiently? Plan to clean up one small drawer\/cupboard\/think stack of paper.<\/p>\n
\n*Plan your Mini Habit for a certain moment of the day, for example: do that push-up right before going to bed or right after you finish brushing your teeth.
\n*Put the trash bag or dust cloth by the front door.<\/p>\n<\/div>\n\u2018I can’t sleep’ <\/strong><\/em>\u00a0is a common problem. We often treat it with a nightcap, a swig -or more- of some drink or another. And we’ll believe that it helps us sleep better. On the contrary:<\/em>\u00a0<\/em>Alcohol is bad for your sleeping pattern!<\/strong><\/span><\/p>\n
\n\u2018I used to wake up feeling like crap on a consistent basis, I never wanted the day to start and I really had to prep myself with a couple of coffees. Now that I no longer drink, mornings are still not my favorite part of the day, but I feel refreshed and strong, I feel like I can finally take on the day to come.<\/em><\/p>\n
\n\u2018I always drank to get a good night’s rest. I always figured: I can’t fall asleep without some wine. The opposite was apparently true, I never would have expected that! My sleep is comfortable and deep, often without waking up in the middle of the night. Drinking may have made it easier to fall asleep, but I regularly woke up during the night. 4 in the morning was usual, even if it was just for a visit to the toilet. Exhausting, really.\u2018<\/em><\/p>\n
\n<\/strong>\u2018The quality of my sleep has improved drastically, and so has my fitness. I haven’t completely lost my ‘afternoon dip’, but it’s much less than it was before. I’m more capable of getting through the day. That’s wonderful!’<\/em><\/p>\n![\"\"](\"https:\/\/kickyourhabits.nl\/wp-content\/uploads\/2017\/01\/floortje-opruimen-300x249.jpg\")
We weten het allemaal: jezelf voornemen om vanaf vandaag elke dag 100 push ups te doen, is een aardig plan maar gedoemd te mislukken. Zo strandt bij het merendeel van ons ook het strakke voornemen om 2x week naar de sportschool te gaan binnen een paar weken.\r\n\r\nEn dat doet \u2018Au\u2019. Ons brein is heel gevoelig voor mislukking: je steeds iets groots voornemen wat niet lukt, leidt tot het inslijten van de overtuiging: \u2018ik kan het niet\u2019 wat naadloos aansluit bij ons aller diepe overtuiging: \u2018ik ben niks waard..\u2019\r\n\r\nDe oplossing:<\/strong>\r\n\r\nBegin met een piepklein gewoontetje<\/strong><\/span>, een Mini Habit eentje die makkelijk te volbrengen is. Dus bijvoorbeeld: elke dag 1 push up. En je voornemen het elke dag te doen is beter dan 3x week. Het gaat om het inslijten van een simpele gewoonte, het ontwikkelen van routines.\r\nBelangrijk is dat je iets kiest wat echt makkelijk vol te houden is,. Bijna: hoe futieler, des te beter.\r\n*Wil je een nieuwe taal leren: neem je voor elke dag 3 woorden te oefenen\r\n*Wil je je huis beter opruimen: doe elke dag een klein laatje\/ halve plank\/ dun stapeltje papier\r\n\r\nBedenk een \u2018cue\u2019 een opstapje<\/strong>:<\/span> iets wat maakt dat je herinnerd wordt aan je Mini Habit.\r\n*Mini Habit altijd op zelfde moment, bv die ene push up altijd voor je gaat slapen\/na het tandenpoetsen\r\n*Vuiliszak of stofdoek bij de voordeur\r\n\r\nRegistreer en geniet van wat je voor elkaar krijgt. <\/strong><\/span>(Maak een kalender die je op de ijskast hangt\/ dagboekje via gratis app Habit Streaks) Zo wordt je je bewust van je successen, en wie weet, langzamerhand word je misschien zelfs een beetje trots\u2026. Waardoor de dopamines gaan stromen. En een betere motivator is er niet om je Mini Habit langzamerhand uit te breiden van 1 naar 2 push ups naar\u2026\r\n<\/div>\r\n ","_et_gb_content_width":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[41,34],"tags":[],"class_list":["post-2998","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog-en","category-uncategorized"],"yoast_head":"\n