I know...I know...I know...

I know... not to eat pumpkin chocolate chip bread for breakfast.
     I don't feel very well when I do.
     But I did...

I know... to drink more water each day.
     I feel better when I do.
     But I only drank 1/2 of what I need, so I'm tired and have a headache...

I know... for my health, performance, and body I need more vegetables daily.
     I like the way I feel when my veggie in take is where it needs to be.
     But Sunday I didn't have any...

I know... my body LOVES exercise!
    When I do it.
     But sometimes I don't...

I know... I am a very good scheduler.
     But I rebel against scheduling when I'm not at work and procrastinate often.
     I'm really anxious when I procrastinate and get so overwhelmed that I don't know where to start so I just don't do anything...

I know... my blog entry is due the second week of each month and posted on Monday.
     Today is Thursday.
     Obviously I didn't get it done on time...

I know... I want to read my book club book and finish it before we meet to talk about it so I don't feel lost in the conversation.
     We met last week.
     I hadn't even bought the book yet...

I know... I eat healthier when I eat from home.
     I'm going to out to dinner with friends at least 3 times this week.
     I didn't want to cook last night so I went out for food again...

"I know...I know...I know..."

Do any of these scenarios ring a bell? OR feel free to plug in your own...
     "I know ______________ BUT ________________"

Why do we do this to ourselves? We constantly KNOW a lot of things but we don't actually DO them. So where has all of our motivation gone?
     All of those examples above were personally from my own head and things that are specific to me but I also run across them daily with the clients I work with.

What is it that takes us to this place of INACTION?! Is it fear? Is it fatigue? Is it stress? Is it emotion? This lack of INACTION in our lives...my life... is driving me crazy!

So I sought out some old lessons I have read from my Precision Nutrition Lean Eating program and found these thoughts helpful...

"Action before Motivation"
     We assume motivation and inspiration comes before action. But that's not always the case. Action often occurs before motivation and that desired mental state.
     For instance, let's say one day you decide to go for a walk. You're not really inspired per se, but your brain feels fuzzy and you want some fresh air.
     At first, you sort of clump along, starting at the ground. After 5 or 10 minutes, the brisk breeze starts to clear the cobwebs. You stand taller and breathe more deeply. Your stride lengthens and your hips loosen up. Now you're walking proud. You have direction. The movement is actually giving you the energy.
     After 20-30 minutes, you finish that walk on a high. Your brain fuzz is gone, replaced by crystal clear thoughts. Your body is energized. You feel re-engaged with life and the universe. Now you've found that motivated mental state.
     What changed? You acted first!

"The 3 S's"
     Structure
          Structures are the things and enviroments that surround us, and the things we put in place to ensure that things get done.
          Ask yourself: "What needs to be around me in order to help me achieve my goals?"
     Systems
          Systems are processes and practices we use to make things happen.
          Ask yourself: "What needs to happen for me to be effective? What processes and practices need to be in place?"
     Scheduling
          Book your to-do list into your schedule just like you would book any other appointment.
          It may be laundry, paying bills, exercising, cooking and packing food for the week, 15 minutes of reading time. Schedule it!

"The 3 R's"
     Reframing
          Example: You are in a car accident, but you are OK.
               Negative frame: "Oh my! How awful! Poor me, my car is trashed!"
               Positive frame: "Oh my! I am so lucky! Cheated death again! This affirms my commitment to live life to the fullest-as if every moment could be my last!"
          Quick tips:
               Reframe problems as opportunities
               Reframe "negative" qualities as superpowers. "Flip" the negative over.
               Reframe "I have to"...as "I get to".
     Refocusing
          Quick tips:
               A "refocusing ritual", which many athletes have, such as brushing off their hands to symbolize brushing off the last event.
               A simple verbal trigger that reminds you to pay attention. ("back on track")
               A tried-and-true routine, such as a few familiar go-to meals or strategies.
               Imagining "parking" your concerns and distractions "outside" while you take care of business in the gym.
               Getting a quick hit of your "power song" or favorite motivational video or quote.
     Resilience
          No matter how bad events are, all of us have the power to bounce back from them.
          Quick tips: (American Psychological Association)
               Try to see crises or stressful events as short-lived problems that are bearable.
               If circumstances can't be changed, accept them.
               Develop realistic goals and move towards them.
               Take decisive actions in adverse situations.
               Look for opportunities for self-discovery after a struggle with loss.
               Practice and develop self-confidence.
               Think long term. Put stress in a broader context.
               Hope for the best.
               Care for mind and body. Pay attention to needs and feelings.
               Learn from past mistakes.
               Be flexible and creative.
               Have a support network. Maintain good relationships with family and friends.

I don't know about you...but just reading through that calmed me down and put things into better perspective for me. I always think I have to accomplish everything at once. If I remember to break it down into SMALLER STEPS, much more things feel manageable.

I wish you all the best in this upcoming week of applying "action before motivation" while considering the 3 S's and 3 R's! I know I will be thinking of them and I am excited to hear how you all do with implementing them and removing some of the INACTION from your lives also!

I'm starting right now! Hitting "POST" and going out for a run!

Please feel free to let me know how your journey went by emailing me at hjones@mvhospital.net!

Until next time!
Hayley Jones, BS, CSCS, PN1
hjones@mvhospital.net
www.mountainviewhospital.org/fitness-academy/