Your 90 Day Self Appreciation Plan
Let’s face it. We’ve all got good intentions regarding our health and wellness. But it seems like there is always something else to do, things to get done and places to be. We don’t have to look very far to find excuses and reasons to procrastinate when it comes to being more active and physically fit. Before we know it, months and years pass us by and we find ourselves less healthy than we’ve been in some time.
The more time that passes, the less fit we are and the harder it is to get started moving again. We also realize that we’ve lost confidence in ourselves in addition to strength and stamina. That makes it a lot easier to give up and go home when we know we should keep pushing through our exercise roadblocks
It seems like summer has flown by and we are running headfirst into fall. Here at Walkingspree, in south Texas, we are just hoping for temperatures below 90 but that’s another story. It is worth noting that one thing we all have in common, no matter what state we live in, is that fall routines are more, well… routine. So there will be new times and moments to create new beginnings for ourselves. This is our opportunity to create a new habit before colder winter days set in. That is key. Get that habit in place before the weather makes us think twice!
Your Personalized 90 Day Self Appreciation Plan
Let’s say that most people have at least 8 weeks, maybe twelve, before cold temperatures set in. In southern states, we have several months before we say it’s “too cold.” But everyone has at least 8-12 weeks.
Sure, you are always going to have your everyday responsibilities. Career, relationships, kids, life and all that goes with it. That’s why you have to look at your schedule and purposefully find that small window of time for you. Even if it means carving out just 20 minutes of your day. Put it on your calendar, enter it into your phone with a reminder. You have to put on a blindfold when it comes to all the other distractions that try to pull you away from that one small time frame set aside for you.
You also have to fight off your biggest enemy: Yourself. Don’t give in to the following (or similar) thoughts “I don’t feel good today.” Or “I’m just not in the mood.” Or “I’ll start tomorrow.” Or “Today was a really bad day, I’ll start when I feel more positive.” Or “I’m so tired. I just need to rest.”
Your own thoughts can be your biggest obstacle. Sometimes it helps to just visualize slamming a door on those thoughts as soon as you think them. Sure, counter it with a positive thought like “Walking gives me more energy, so I won’t be so tired so often.” But definitely give yourself the mental picture of slamming a door on the negative thought and padlocking it. When you do that, you are also giving your brain the message that those thoughts are not welcome. In some ways, you will also be ‘training the brain’ while you are creating your new habit.
Set the time in your calendar for the next 90 days. Call it “Self Appreciation” or “Self-Improvement” instead of “exercise” or “working out” if those terms don’t inspire excitement in you. Create a start date and an end date. Even if it means you only choose to be more active three days a week for 20 minutes at a time. Chances are, after your first week or two of meeting your goals, you may choose to bump it up to four times a week. Starting small is perfectly alright.
Don’t Limit or Compare Yourself
Remember everyone is different and we all have to start at our own starting line. If you haven’t worked out or been active in quite some time, you’re starting line may look very simple. It may mean a 15-minute walk around the block with five minutes of stretching. For someone else, the starting line might be a brisk 30-minute walk or a light jog along a favorite trail.
Call a friend (or a group of friends) to join you. Studies show that when people know there is someone waiting and counting on them to show up, they are more likely to stick to a fitness routine and see results.
Last, but not least, stay positive! This is not a contest or a race. This is about being healthy, happy and creating a habit. Habits don’t just ‘end’ like a race or a contest. They are meant to keep going and be a consistent part of your life. So, once your personalized 90 Day Self Appreciation Plan is complete, just start a new one. Personalize it some more. Add different activities and try new things. Or, simply keep improving on what you’ve already begun.