How to make the new year's health plan easier to achieve?

The arrival of the new year is always accompanied by some ancient traditions, and it is essential to wish friends and relatives "good health"; It is also one of them to make new resolutions and make a new year's health plan when bidding farewell to the old year and welcoming the new year. Last year, the American government created a list of people's New Year's resolutions. The top three are: losing weight, quitting smoking and being kind to yourself and others.

This year, the wish list in France is not much different: 65,438+04% people are determined to lose weight, 65,438+03% people plan to exercise regularly, 65,438+065,438+0% people say they want to read more books, 5% people want to spend more time with their families, and 4% people are determined to watch less TV. In fact, if you pay a little attention, you will find that people all over the world have similar New Year's resolutions-they hope that life as a whole will enter a more perfect stage, and everyone wants to be a "better self". But according to statistics, 3/4 of New Year's resolutions will eventually be abandoned. What is the reason? What kind of New Year's resolutions can be realized?

The question of motivation

Whether you are determined to quit smoking, exercise regularly or lose weight, you should first ask yourself this question-"Why are you doing this?" This question needs an honest and detailed answer, because when people want to change a habit, but can't find the exact motivation, the motivation to do it will easily weaken. Motivation is the core of all our decisions. Fabian Founoye, a professor of cognitive psychology in France, pointed out that in order to maintain the motivation to do something for a long time, three conditions must be met: first, you must make your own decision-the planner must feel that this plan is your own choice; The second is to have the ability-don't exceed your ability to meet the challenge; Third, the support of a circle of friends-keep in touch with a circle with the same aspirations and get friendly support.

Questions about goals

It is also important to set a good goal, because sometimes people may get the real goal wrong. Mi Xueer Jean Baptist, the author of My Good Resolution in Action, is also a fitness instructor. She observed: "Many women definitely say that they want to be slim, but when you communicate with them further, you find that they actually want to be attractive, and these two goals are not necessarily related."

Others will set two contradictory goals, such as quitting smoking but losing weight at the same time. As we all know, quitting smoking will lead to weight gain. How can you stop smoking if you are not ready to gain weight?

Another reason for the determination to run aground is that the goal is too unrealistic and the benchmark is too high, such as "never eat chocolate again from now on", "always keep 55 kilograms of weight", "run 10 km every day" and so on. In addition, if the goal is too "general", there is no specific plan and no deadline, which is not conducive to achieving it.

Questions about methods

All sports coaches, fitness coaches and experts are certain that only the determination to change, there is no specific way to change, this determination is likely to run aground. "In the next six months, I want to lose weight 1kg/ month" or "I write a personal plan for half an hour every day" ... It is easy to express my wish. Mi Xueer Jean Baptist Church compared this stage to the garden preparation soil. "If you want to plant begonia, you need to check the soil, turn over the soil, sow the first seed and know how to harvest it in stages. This is actually a time to accept.

This kind of preparation is also psychological. In order to be effective, we can't just be satisfied with temporary enthusiasm. Therefore, Gabrielle Odin of new york University has spent nearly 20 years researching. By studying thousands of topics about positive thinking energy, she discovered the decisive role of "psychological contrast". Those who can recognize the goals, possible difficulties and ways to overcome them are far more successful than those who stay away from negative thinking. Therefore, we need to be more predictable. If you decide to eat less sweets, you should figure out what you want to eat in the future and how to deal with the coffee and chocolate handed over by others in the future. ...

Questions about emotional intelligence

Other difficulties that need to be considered in advance are mood swings. The most common situation is that many people return to their old habits under strong emotional impulse. When emotions play a role, the frontal lobe, which is called the "operating room" of human behavior, will be inhibited, and people will switch to the "external reference" mode and lose valuable independent decision-making ability. For example, "I was annoyed by others, so I lit another cigarette." Psychologist Shabi langlois said, "This is a typical example. After relapsing, it will return to its previous mood. " Therefore, his method is to use the first four weeks of quitting smoking to find out the emotional factors that will cause smoking impulse. The same applies to sugar, snacks and staying at home. ...

"All appearances in complex relationships are related to our fear, anger and guilt," concluded Shabi Langlois. "Understanding and then living in peace with these connections is the decisive factor in changing behavior patterns."

Questions about habits

Another thing that needs to be done is to replace incorrect habits with good living habits, that is, "only remove what has been replaced." If you just forcibly say "I want to lose weight and eat less", but still keep the habit of filling the cupboard with all kinds of snacks, then this resolution is easy to fail. On the contrary, if you want to establish a new habit, such as eating a fruit when you feel tired, after a while you will find yourself like a clockwork alarm clock, eating fruit without thinking at a fixed time every day. However, to form this habit, you must also set up a reminder mechanism for yourself-for example, putting a fruit on your desk, you can get satisfaction from the new behavior pattern-for example, feeling energetic after eating fresh fruit.

In order to achieve this goal, we must be patient until the new routine becomes a natural daily habit like bathing, but it takes time.

The popular saying now is that it takes 2 1 day to develop a new behavior habit. But in fact, according to researchers in London, it takes 2 to 8 months to form a new habit, with an average time of 66 days, depending on the differences in personal habits and living environment. So, if you want to change, you must give time. ...

Questions about lifestyle

In this process, we should pay attention to a problem and don't overreact because we pay too much attention to a behavior that needs to be changed and place too much hope on it. In fact, researchers in London found that "in the process of forming new habits, occasionally missing an opportunity to practice new habits will not have a significant impact on the whole habit formation process." In other words, occasionally missing is not serious, because the operation of good habits is not based on "all or nothing". On the contrary, it can make you think about the whole step of changing your lifestyle. If you want to quit smoking, but still keep the habit of drinking a lot of coffee or alcohol, it is definitely not possible, because these behaviors have the function of reminding each other, and one behavior will arouse another behavior. On the contrary, combining all positive resolutions can also make each resolution play a greater role: for example, if you want to lose weight, it is good to control your diet, but it will be even more icing on the cake if you cooperate with exercise. One beneficial behavior can strengthen the effect of another behavior, which is the real secret of success. (Reporter Xia Wei)