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Et konkret eksempel og hjælp til at tage det første skridt

Du er godt klar over det. Du forstår det godt med din fornuft.

Det batter at lave små ændringer over tid, men det er bare ikke altid, at du har tålmodighed til det lange seje træk.

Som i øvrigt slet ikke behøver at være sejt.

De fleste af os ved godt, hvordan vi kan skabe forandring.

For eksempel hvad der skal til for at leve sundere. Men der er et stykke vej fra viden til adfærd, da vores hjerne er bygget til at fastholde os og sørge for, at vi gør som vi plejer.

Det koster nemlig ikke hjernen energi.

Hvordan kan vi så ændre på noget, når vi modarbejder hjernen?

Det kan vi f.eks. ved at samarbejde med hjernen, forstået på den måde, at vi laver små ændringer, som ikke koster så meget energi, så vi snyder hjernen til at tro, at alt er som det plejer.

Det er et af principperne bag små skridt metoden, hvor du laver ændringer, der er små overkommelige og som du også kan holde fast i over tid.

Altså ingen quick fixes her, men vedholdenhed over tid.

Det batter!

Et konkret eksempel med at gå

Lad mig give dig et eksempel fra mit eget liv.

De sidste 2 år har jeg sat et mål om at gå 100 km om måneden. Vanen med at gå er veletableret hos mig gennem flere år, så det er ikke nyt. Men målet er en ny ting.

Det er konkret og noget at pejle efter, som et mål skal være.

Det er overkommeligt for mig personligt. Og selvom 100 km om måneden lyder af meget, svarer det til 3 km om dagen. Der er plads til, at jeg kan stemple ud med migræne nogle dage hver måned og så indhente det forsømte på gode dage.

Jeg går faktisk også på migrænedage, når medicinen virker og jeg kan fungere nogenlunde. Indimellem går jeg i snegletempo og gaber mig gennem hele turen, men ud kommer jeg.

At målet er konkret (et tal over tid), motiverer mig og det holder mig til ilden. Jeg bruger en app til at registrere, så det kører i baggrunden, når jeg har telefonen på mig.

Hvordan gik det så i 2020?

Samlet set fik jeg gået 1397 km fordelt på 335 timer. Og distancen per måned lå mellem 107 og 139 km per måned.

Jeg fik altså gået mere end de 100 km hver måned og nogle måneder endda meget mere. Det er motiverende at kigge tilbage på og jeg fortsætter med at gå 100 km om måneden igen i år.

Det giver mig nemlig en masse at gå:

  • Jeg får tid for mig selv. Som mor, kone, lærer og coach skal jeg nemlig være noget for andre, så derfor har jeg også behov for at gøre noget godt for mig selv
  • Jeg får dyrket motion. Endda i en form som jeg elsker. Det er simpelt at gå og jeg skal hverken klæde om eller bestille tid
  • Jeg får ro på tankemylder, noget der kan gå bananas, når jeg er meget oppe i hovedet
  • Jeg styrker muskler og led, får løsnet op i kroppen og får derfor mindre spændingshovedpine. Noget der hos mig let går over i migræne
  • Jeg er ude i naturen året rundt og nyder at gå uanset, om det er frost- eller regnvejr. Det eneste vejr jeg ikke fungerer med er hedebølge og så accepterer jeg, at turene i de perioder foregår tidligt om morgenen eller sent om aftenen.

Hvor vil jeg så hen med alt det her?

Inspiration til til at tage det første skridt

Min pointe er, at små skridt batter, men det kræver, at du tager det første skridt.

  • Hvad har du lyst til?
  • Hvordan kan du gøre målet konkret? Hvad vil du gøre? Hvor længe og hvad vil du gøre på dage, hvor du ikke har så meget overskud?
  • Hvordan vil du belønne dig selv, når du når dit mål eller et delmål på vejen?

De her spørgsmål kan tage dig et skridt videre.

Og husk at du meget gerne må starte i det små.

Er du ikke vant til at gå ture, så start med at tage skoene på og kom ud og vende. Eller gå 5 minutter den ene vej og tilbage igen. Vi skal starte et sted og det behøver ikke at være med tiltag, der giver blodsmag i munden.

Hvor vil du starte?

Skriv gerne en kommentar under indlægget og lad os inspirere hinanden.

Jeg hepper på dig hele vejen og har du behov for støtte i din proces, så ved du, hvor du kan finde mig. Du kan altid kontakte mig HER.

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