21/90 Habits in Training and in Life

By now you have easily caught on that the 2017 January Tabata Challenge is going to be posted and talked about daily. In these daily posts, which are journal entries more than articles, I am hoping to accomplish three primary goals.

First, to pass on important information. For me, if I understand the why of something, then it is easier for me to get behind it. If that “why” can help motivate some of you, then fantastic, it is vital.

Second, learning is awesome! It is. Learning is a lifelong process and is a sign of growth. Both of which go hand in hand with exercising and the fitness lifestyle.

Third, and most importantly, is the creation of a habit and lifestyle. This is where the 21/90 Rule comes into play. A long, long time ago, in a training center far, far away a coach with a mounting tension headache that was nearing migraine proportions was trying to impress upon a group of young would-be athletes that to change a habit take 21 days.

No matter what that habit is, it takes 21 days to change it. Your running form. Your lifting technique. Not smoking. Changing your eating habits. Everything, habits take 21 days to form. Some smart guy, or gal, expanded on that with the very real fact that it takes 90 days to make that habit a lifestyle.

With that in mind, I am reposting a piece I wrote last February on making habits stick.

Whether you are an entrepreneur, a manager, worker, student or other making new habits is a difficult and trying task. It is something that successful people seem to have made look easy. It isn’t, though, is it? How do professional athletes and elite forces make new habits? They build muscle memory. Your brain is your best muscle. Or, at least, it should be.

By actively using the steps outlined below you can be pretty certain that you will have new habits in place and benefiting from them. It won’t be overnight, not in the least.  New habits are instilled, on average, over about 21 days. This time frame is based on the observations of a plastic surgeon from the 1950s.

“What can a plastic surgeon from almost 70 years ago know about making habits?” Good question. He noted that his patients took an average of 21 days to get accustomed to the change. Be it their nose, cheekbones, an amputation the time to get used to the change was around 21 days. I am inclined to agree with that timeline.


Making Habits Stick

During the initial habit making you will go through the following phases. There are the Glory Days. There is the Rough Run. Finally, it begins to settle in to a comfortable habit. The Glory Days are the first several days of the new habit. Everything feels new and exciting. The Rough Run comes after the new car smell has faded. Then there is the Comfortable Habit. This is when you are doing just what you set out to do in the first place. It feels good. Good results are coming in.

Visualize what this new habit will look like. See it so vividly in your mind that you can feel and taste it. Bring in all of your senses when visualizing the success of the new habit. Elite forces like Navy SEALS and Army Special Forces do this with their training and making new habits. Top rated athletes practice this. They play each step of the game in their mind before getting onto the field. Martial artists do this to help solidify their techniques. Research shows that by visualizing your actions and the success of them actually makes the neural connections necessary for the new act. It also does trigger some physical adaptation for it, as well.

How does one get through the Rough Run? Linking personal positive rewards as a way to mark hitting the milestone.

Link Positives to making new healthy habits. Treat yourself to something that involves as many senses as you can to reward yourself. Something I like, and miss from my days in Europe, is sitting back with a cappuccino. I use them now as a reward for achieving a set goal and for making new habits. Cappuccino smells wonderful. It tastes grand. It even has its own feel in your mouth. The sound of the milk being frothed is the audible cue that things are great.  Even seeing the foam reminds me of those late afternoon coffees sitting near the curb or a heater in a café. This is the sort of thing that brings all of you together to celebrate your achievement.

Sometimes life will knock you out of the new track before it becomes a healthy rut. At these times you have to head back into your healthy habit as fast as you can. As fast as you can without stressing out, that is. Close your eyes and breathe deeply for about 12 breaths. That will take approximately 2 to 3 minutes if you are breathing fully and deeply. These breaths will not only help slow you down, but they will flood your system with more oxygen. The higher O2 content will feed your brain. There you have it, you are reset and ready to reengage.

Visualize the new habit as a regular attribute or action. Breathe deeply. Refocus on the goal. Then, with your mind calmed, cleared, and full of O2 step back into your habit. After the 21 days are done you will find that coming back into the track is easier and that getting knocked out of it is less perturbing.

Motivation Dedication

     Motivation, the reason, or reasons, one has for acting or behaving in a particular way. The dictionary labels motivation as a noun. I suppose it must be since it is a thing. If you ask people what motivates them to exercise you will receive varied and interesting responses. Almost everybody who is exercising because of somebody else. For some the body is the temple of God. For others, it is to be healthier and more active with family and friends. Being eye-candy and feeling sexier were also mentioned.
     The responses to this question seemed to involve being there for others. This is a great motivator particularly when those others are your immediate family. I come up with, find, and commit to working out for my family, eye-candy for my wife, general eye-candy, and ego as being excellent motivators. I am also competitive and want to be able to go at lest as far, as fast, and as hard core as people half my age. But, getting to this point took re-framing my initial view of working out.
     Motivation is great for the initial jump. It is the kick in the guts that really gets us moving on a run schedule. But, motivation, like fires, will burn out. What happens next? What do you do? You dig deeper and find dedication.

     Dedication is defined as being dedicated to a cause or an activity. Dedicated is being devoted, single-mindedly, to a goal or purpose; allocating time, energy, and all other needed resources to a particular goal, purpose, or service. Dedication to yourself is the key.
     Dedication is everywhere in our lives. We are dedicated to a project at work. We are dedicated to our children. We are dedicated to our friends and family and they are dedicated to us. In fitness, as in any other aspect of your life, you must take care of yourself. You must first love yourself. Then, you can take care of yourself.
     Dedication requires courage. The bottom line here is courage. Motivation and dedication vital to the formula, but without courage it will all fall apart.
     The kind of courage that I am talking about is from love, not just being afraid to do something and doing it anyway. The kind of courage that this takes is what the Greeks wrote about. What they held dear in their heroes and legends. The kind of stuff that writers of legend and lore like Homer from the age of lyric wrote about. The great endurance embodied in his heroes. A driving will to resist obstacles that were thrown into his path at every turn can inspire us today. Some days we feel like we need that. This will to continue, this kind of endurance, is not just for the outward enemies that Homer wrote about or that veterans of all wars have.

     This will, this inner strength, this courage, is aimed at inward passions and misfortune in general as well as the outside elements. These intangible enemies can be just as deadly and destructive as any met on beachheads and mountainsides. The courage, the heart to keep going forward at home, with family and, especially, inside oneself is the hardest courage to find on most days. But, it is the type that you already have and live every day whether you know it or not.

     Above, we mentioned your family and friends. You do almost everything for them and they for you. No questions asked. Well, there are the occasional, “Are you out of your mind?!” questions and looks. Still, by and large, there is a core group that falls into the You-Call-I-Haul category.

     Now, show yourself this kind of courage and dedication. Seriously. Many of us have a difficult time doing this. If someone you trust and love is willing to do that for you, aren't you worth doing it for yourself?

     This is ironness of heart, from the Oddyssey and the Illiad. This ironness is love. That is what drives us to greater achievements than any mindset alone ever could. It was no mindset by which Shakespeare wrote any sonnet. It was by no mindset that a squad member or platoon member ever ran back into a hail of gunfire and explosions to grab a wounded buddy. No, these were done from the heart, out of love. Courage, from love, is what gives the true warrior his heart. Love is what makes a mother such a formidable force.

     Bottom line? Love yourself enough to invest the blood, sweat, and tears into you that you would invest in your family or battle buddies without a second thought.

     Love your self enough to go that extra mile. To get to the gym even though you really don't feel like it. You show strength in the face of great pain or grief for your children. Now do it for you.

     It's 95+ degrees outside. I am going to the track to do my push ups, pull ups, sit ups, squats, and other aerobic training. I am going to do this because I want to be there for the people who need me. That list starts with Me and my Family.

What is your courage?