How Micro-Habits Build a Fitter Body Without Willpower

Hello Ziddis! How many of you scroll through fitness reels, healthy recipes, workout routines and supplement brands throughout the week and conclude that Monday is the best day to start a new health routine, but Monday happens, and the routine is still the same; scrolling through those videos again. When it comes to fitness, most of us rely on a spark of motivation like the “new year, new me” plan, but that is not a good enough approach to get us started or even keep us consistent. What works instead? Behavioural Science! Let us understand what it means, how it can transform you into a fitter version of yourself and train your brain for a healthy lifestyle.

Behavioural Science

The study that helps us understand our patterns and use them to our benefit is behavioural science. For example, micro-habits are easy patterns to follow until they are blended into your involuntary habits. Over time, it becomes automatic, and instead of forcing yourself to run in the walk, you start to put on your shoes and step out every day. Instead of deciding to eat clean, you instinctively pick only the foods that align with that goal. Small actions can lead to a lifestyle without decision fatigue.

Another way to do this and have fun while at it is a concept called as Habit Stacking. Just as it sounds, you combine a habit you want to pick up with another that you already do. For example, doing oil pulling while making your breakfast or drinking half a litre of water while planning your day. Your brain loves patterns, and these cues can make it consistent and effortless.

Healthy Lifestyle Change

Micro-habits might look small, but they have a ripple effect that lasts forever. They shift your lifestyle and gradually upgrade it to a healthier one. Here are some simple healthy lifestyle habits that can change your life if you stay consistent with them.

• Add movement to every day: Simply stretching for 60 seconds every hour, 10 squats before your shower, or a 5-minute walk after a meal are great habits to improve your mobility, digestion and calorie burn.
• Eating one better meal each day: Swap a fried snack for dry fruits or fruit, or simply its baked versions, drink an extra glass of water, and add creatine to your pre-workout.
• Sleep well- Reduce screen brightness at night, read for 10 minutes before bed, avoid phone usage in bed; all of these help you fall asleep better and faster, which can help in fat loss too.

This may not sound like a big deal, which is why it is easier to follow, and the results will shock you.

Habit Formation for Fitness

Behavioural science become difficult to avoid when they are easy, obvious and rewarding. This is a proven formula of behavioural science.

• Easy: Start with actionables which take less than 2 minutes, like 5 push-ups, a minute of deep breathing, ordering your gym supplements in advance or filling your water bottle first thing in the morning.
• Obvious: Set cues that remind you, like keeping your workout clothes ready the night before, placing a fruit bowl on the dining table or stocking up on healthy snacks.
• Rewarding: Celebrating small wins is important. If you go to the gym for 21 days, you should reward yourself with either your favourite snack or good gym wear to motivate you. Appreciating the habit of consistency can motivate you to do better.

When our brain connects the dots between success, ease and habits, it gets even more productive. Within weeks, these small actions will become the foundation of a healthier lifestyle.

Read Also: Top 10 Everyday Habits That Secretly Sabotage Your Health

Takeaway

Micro-habits add structure to your life while also being playful and fun. Your body gets fitter while your mind enjoys this new lifestyle. The next time you take on a huge task to get healthier, try breaking it down into small habits. Your tiny habits on loop will help you reach your goal faster without you even putting in effort to convince yourself.