Easy Cognitive Behavioral Therapy Technique for Sticking to Exercise. This is a very practical post about how to increase the amount you exercise. This Cognitive Behavioural Therapy technique is easy to implement. It will take less than an hour but the positive effects are likely to last for months. Dr Gertraud Stadler, from the Psychology Department at Columbia University, and colleagues did a study in which people had a single session of Cognitive Behavioural Therapy aimed at helping them increase the amount of time they exercised.
In their study, the intervention I’m going to describe was done with the help of a therapist but the technique is very simple so I don’t see any reason people can’t do this themselves. The results of the study showed that people who used this technique exercised twice as much compared to a comparison group who didn’t go through the procedure. How to Say ‘No’ and Make it Stick. “‘No’ may be the most powerful word in the language, but it’s also potentially the most destructive, which is why it’s hard to say,” says William Ury, director of the Global Negotiations Project at Harvard University, and author of”The Power of a Positive No: How to Say No and Still Get to Yes. Ury believes that saying no is so difficult because it surfaces the “tension between exercising your power and tending to your relationship.” In other words, you want to put your foot down and be true to your convictions.
But you also don’t want to estrange yourself from friends and family members. You want everyone to like you. My neighbor often asks me to go on errands with her. Beating Procrastination - Time Management Skills from MindTools. It's Friday afternoon and the clock is ticking.
You're working furiously to complete a task before the five o'clock deadline, while silently cursing yourself for not starting it sooner. How did this happen? What went wrong? Why did you lose your focus? Well, there were the hours that you spent re-reading emails and checking social media, the excessive "preparation," the coffee breaks, and the time spent on other tasks that you could have safely left for next week.
Sound familiar? Procrastination is a trap that many of us fall into. In this article and video, we look at why it happens, and we explore strategies for managing and prioritizing your workload more effectively. Do you choose more enjoyable tasks over high-priority ones? Is Procrastination the Same as Being Lazy? Procrastination is often confused with laziness, but they are very different. Seven Steps to Developing a New Habit. How long does it take to develop a new habit?
The time period can be any length from a single second to several years. The speed of new habit pattern development is largely determined by the intensity of the emotion that accompanies the decision to begin acting in a particular way.Many people think, talk about and resolve to lose weight and become physically fit. This may go on for years. Then one day, the doctor says that, “If you don’t get your weight down and improve your physical condition, you are in danger of dying at an early age.” Receive my FREE report: Discovering Your Talents Suddenly, the thought of dying can be so intense or frightening that the individual immediately changes his diet, begins exercising, stops smoking and becomes a healthy and fit person. For example, putting your hand on a hot stove or touching a live electrical wire will give you an intense and immediate pain or shock.
7 Ways to Keep Your Motivation To Exercise. Everyone has started out on an exercise program full of excitement and determination, only to find the excitement start to fade after a few days. What started as something you were sure was going to change your life, has began to make your life a nightmare, trying to keep the enthusiasm at a high enough level to continue exercising. In order to stick to an exercise program, and make it work for you, you need to find a way to keep that original motivation. How to Watch Less TV. National Sleep Foundation - Information on Sleep Health and Safety. Visualization Exercises & How to Do It. Why do visualization exercises produce results?
Have you ever found yourself crying while watching a sad movie, you know it is not real, but the impression your brain is receiving is real and it produces tears. WHY? Fact: Research has shown that the same neuro-pathways in the brain are activated when you vividly imagine experiencing something as when you actually do it. Using your mind to create an image of what you want creates a strong impression on the brain and helps improve performance and get results. A waitress who says “How about a slice of our famous hot apple pie with scoop of our homemade vanilla ice cream and topped with fresh delicious whipped cream?”
In the first example the waitress is painting a vivid picture in the customer’s mind. Athletes apply this principle when imagining having won a competition prior to the actual event. Remember: Visualization is not about seeing yourself trying to succeed at some point in the future. Everyone visualizes differently. The ABCDE technique.