The Idea – We Need Success Planning I introduced the Homeostatic Lifestyle my March 23, 2019 article. The Homeostatic Lifestyle is based on applying homeostasis and behavioral homeostasis to a lifestyle that promotes good health the way nature intended. The Homeostatic Lifestyle focuses on five behaviors that promote homeostasis. These are Rejuvenating Sleep, Bio-available Eating and Hydration, Freeing Fitness, Positive Mental Outlook and Stress Reduction, and Success Planning. This article will focus on Success Planning. Success Planning does not have to be a detailed plan down to the ounce of protein and water. Success planning in the Homeostatic Lifestyle context is merely knowing what needs to be done, enjoy what you’re doing and being motivated to intentionally do as much as possible within your culture and life circumstances. The Big Picture – Plan for Good Health, But Not Too Much Success Planning is important for whatever health approach you take. The reason most healthy lifestyles don’t work long term: too detailed, restrictive and not fun. The HSL is designed to simplify success planning so you will find it to be enjoyable and easy-to-do. In the HSL context, success planning includes support, motivation, and intentionality or goal setting. Support Support is a major aspect of achieving goals. Research suggests that those who have a support network were more successful in attaining their goals. More specifically, the study showed that 76% of participants who wrote down goals, created an action plan, and developed a system of support to hold them accountable were successful. Motivation Motivation is important for achieving goals. One must be motivated to create a plan of action. For example, a study concluded that externally focused weight control motivation can come from a focus on diet, but that had only short-term impacts. Internally focused exercise-related motivational factors, such as interest and enjoyment, have a long-term role in weight management. The point is, significant research suggests that internal motivation (e.g. enjoy eating healthy foods that taste good, enjoy relaxing opportunities, interest in specific physical activities, etc.) will help you with long-term health. Once motivated, you must intentionally apply a plan…goal setting. Goal setting/Intention People who achieve health goals can be motivated by many things. The keys are internal motivation and intentionality or goal-setting (I use them interchangeably). Research has shown repeatedly that those who explicitly lay out their plans for achieving goals tend to be successful. As you can see from the attached article and imbedded studies, the goals set were small and realistic. It is important to have large goals, but it’s realistic to have small daily goals that feed into the larger goals. Said another way, know your large goals (e.g. maintain a healthy weight) but set specific small, measurable, achievable, relevant and time bound goals (8 hours a sleep per night this week, I am going dancing 3 days per week, etc.) that represent intent. How To Apply Success Planning To The Homeostatic Lifestyle Support Support is an essential component for achieving goals. Research suggests that support from a spouse, family, and close friends are the strongest sources of support. Other types of support can come from groups such as a gym group, a community support group, or an internet support group. Support can take many forms. Family members might join you in eating healthier. Friends might join you for Tai Chi class. A spouse might provide encouraging words. An online community may provide accountability. You have to decide who will provide you support and how they provide support. You must be honest because some people can and will derail you. Motivation Did you know that most people do not keep health-related New Year’s resolutions? There are many reasons for this but I will focus on motivation. Many people are externally motivated (e.g. look better quickly). These people tend to exercise and change their diet in drastic, yet unmaintainable, ways. Some get healthier, and then stop. Part of the problem is motivation. Extrinsic motivations like looking better or getting in a pair of pants do not sustain behavior in most people. Why is this? Extrinsic motivation is not based on internal desires. Losing weight to fit clothes; eating less to look better; or exercising because your doctor said so have nothing to do with internal motivation. Motivating factors such as fun, enjoyment, challenge of learning something new, etc. are internally derived and last longer. You will increase your chances of success if you identify internal reasons to live the Homeostatic lifestyle. Goal Setting/Intention The American Council on Exercise provides steps for good goal-setting (or intention planning). Create SMART goals (Specific, Measurable, Attainable, Relevant, and Time bound). Specific, “get healthy” is too general. Instead, say “I will reduce my blood pressure”. Measurable, “run more” is too general. Say “I will run 60 minutes, four days a week”. Attainable, saying “I will sleep more” is too vague. Say “I will sleep 7 hours per night”. Relevant- analyze your life circumstances, your abilities, your culture and your interests to make sure these goals are relevant to you intrinsically and practically. Time Bound, “My resolution is to not be stressed out” is too general. A specific goal would be “I will meditate for 5 minutes every day”. Taking the SMART goal approach as you devise a plan of action is an intentional process. Once developed, make sure you monitor your progress. Some people can do this mentally, others write things down. Either way, do not stress yourself out. Situate your plan of action in a manner in which you understand and can follow. How Does Success Planning Fit Within the Homeostatic Lifestyle?
The Homeostatic Lifestyle focuses on four additional behaviors that promote homeostasis. These are:
About The Author Dr. Gerald Martin
0 Comments
Leave a Reply. |
AuthorGerald Martin is a doctor of Exercise and Sport Science, and Certified Health Coach via the American Council on Exercise. ArchivesCategories |