\n\t\t\tBuilding new habits<\/strong> is an area I’m interested in, and I thought this would be a good time for sharing some of what I know and\/or think about it.\n\t\t<\/p>\n \n\t\t\tSome of this will be relevant to any<\/em> new habit. Could be writing, or practising a skill, or making things. But I also wanted to talk about movement & exercise in particular – without “weight loss talk”, and acknowledging that our own choices are only part<\/em> of the bigger picture of our health.\n\t\t<\/p>\n \n\t\t\t\tHealth is not a moral high ground, it is multi-dimensional, never fully within our control, and our prioritization and health path are personal.\n\t\t\t<\/p>\n \n\t\t\t\t– Ragen Chastain<\/a><\/span>\n\t\t\t<\/p>\n<\/blockquote>\n \n\t\t\tCredits: all the photos on this post are from Stocky Bodies<\/a>, a resource for non-stereotypical images of fat people.\n\t\t<\/p>\n \t\t \n\t\t\tDisclaimer: I’m not an exercise professional or top athlete, just an ordinary kind of human who sometimes swims, walks or dances, and sometimes accidentally stays sitting at a computer for hours, oops :-) Any use you may make of my ponderings here is at your own risk!\n\t\t<\/p>\n \n\t\t\tMy recipe, for what it’s worth…\n\t\t<\/p>\n \n\t\t\t\t\tIf possible, find some kinds of movement that you enjoy.\n\t\t\t\t<\/p>\n<\/li>\n \n\t\t\t\t\tThink through your motivation for adding a new habit. Sustainable or flimsy?\n\t\t\t\t<\/p>\n<\/li>\n \n\t\t\t\t\tShrink the obstacles, as far as possible.\n\t\t\t\t<\/p>\n<\/li>\n \n\t\t\t\t\tIdentify specific possible times, and set reminders – even if you don’t want to commit to them all for sure.\n\t\t\t\t<\/p>\n<\/li>\n \n\t\t\t\t\tRamp up slowly, and don’t overdo it.\n\t\t\t\t<\/p>\n<\/li>\n \n\t\t\t\t\tWhen it works, celebrate.\n\t\t\t\t<\/p>\n<\/li>\n \n\t\t\t\t\tWhen it doesn’t work, be curious.\n\t\t\t\t<\/p>\n<\/li>\n<\/ol>\n<\/div>\n \n\t\t\tStep 1: If possible, find some kinds of movement that you enjoy<\/strong>.\n\t\t<\/p>\n \n\t\t\t\tPreferably more than one, so you can mix it up.\n\t\t\t<\/p>\n<\/li>\n \n\t\t\t\t\tNot necessarily something that’s usually thought of as “exercise”. Could be dancing… gardening… distributing leaflets for something you believe in.\n\t\t\t\t<\/p>\n \n\t\t\t\t\t\tI wish they made play-parks designed for adults. Seriously. That’s the kind of moving I actually enjoy.\n\t\t\t\t\t<\/p>\n \n\t\t\t\t\t\t– Michelle a.k.a. The Fat Nutritionist<\/a><\/span>\n\t\t\t\t\t<\/p>\n<\/blockquote>\n<\/li>\n \n\t\t\t\t\tInclude tiny things like “stop in the middle of what you’re doing and gently stretch”.\n\t\t\t\t<\/p>\n<\/li>\n \n\t\t\t\t\tIf you like the idea of a group thing, try different groups before deciding. The group leader & group culture makes a lot of difference.\n\t\t\t\t<\/p>\n<\/li>\n \n\t\t\t\t\tSometimes it’s hard to think of any movement you’d actively enjoy, or hard to find an emotionally-safe place to do it. Be gentle with yourself. Maybe there’s a creative way that can still work anyway.\n\t\t\t\t<\/p>\n<\/li>\n \n\t\t\t\t\tTry adding music, audio-books, podcasts or the company of a friend.\n\t\t\t\t<\/p>\n<\/li>\n \n\t\t\t\t\tLaughing uses muscles!\n\t\t\t\t<\/p>\n<\/li>\n<\/ul>\n<\/div>\n \n\t\t\t\tTip\/recommendation: If you have pain that’s originally biomechanical, like an old back injury or sore feet – or just want to avoid those – then maybe check out Katy Bowman<\/a>‘s books & blog for ideas.\n\t\t<\/p>\n \n\t\t\tStep 2: Think through your motivation<\/strong> for adding a new habit. Sustainable or flimsy? \t\t<\/p>\n \n\t\t\tWeight loss as a motivation: i.m.o. flimsy, and can easily backfire<\/a>.\n\t\t<\/p>\n \n\t\t\tIf your clothes don’t fit, maybe start following<\/a> plus<\/a> size<\/a> fashion<\/a> people<\/a> and save up for some glorious new clothes :-)\n\t\t<\/p>\n \n\t\t\tSo what motivational thoughts would<\/em> I recommend, when you need one? Maybe one of the following will ring true for you…\n\t\t<\/p>\n \n\t\t\t\t\tMy favourite, because it’s so simple and immediate: for many (perhaps most) people, movement can give an immediate uplift in mood<\/strong>, which lasts for a while afterwards.\n\t\t\t\t<\/p>\n<\/li>\n \n\t\t\t\t\tSome movement is good for most bodies in the long run. Even just going from “pretty much no exercise” to “a little bit” is worthwhile.\n\t\t\t\t<\/p>\n<\/li>\n \n\t\t\t\t\tIt’s good for your brain<\/a>.\n\t\t\t\t<\/p>\n<\/li>\n \n\t\t\t\t\tYou could include movement in what you’re doing anyway – like walking for an errand.\n\t\t\t\t<\/p>\n<\/li>\n \n\t\t\t\t\tIt could go along with contributing to your community, e.g. something like your local Wildlife Trust<\/a>.\n\t\t<\/p>\n<\/li>\n \n\t\t\t\t\tYou can include meeting a friend. Even if the friend doesn’t want to do the same thing as you, you could meet them afterwards.\n\t\t\t\t<\/p>\n<\/li>\n \n\t\t\t\t\tYou could walk a dog<\/a>, if you like dogs.\n\t\t\t\t<\/p>\n<\/li>\n \n\t\t\t\t\tYou can set yourself a challenge, like learning a dance or taking part in a communal walk or run… or any ambition that gives you a zing of enthusiasm.\n\t\t\t\t<\/p>\n<\/li>\n \n\t\t\t\t\tYou might enjoy it :-)\n\t\t\t\t<\/p>\n<\/li>\n<\/ul>\n<\/div>\n \n\t\t\tStep 3: Shrink the obstacles<\/strong>, as far as possible.\n\t\t<\/p>\n \n\t\t\tTo actually go and do the thing, your motivation has to be bigger than the obstacles.\n\t\t<\/p>\n \n\t\t\tOne<\/em> side of that is tuning in to your motivations – as in the previous section.\n\t\t<\/p>\n \n\t\t\tBut some days, your motivation might still feel pretty tiny! So the flip side is to solve or shrink the obstacles<\/strong>, as much as you possibly can.\n\t\t<\/p>\n \n\t\t\tWhat do I mean by obstacles, and what can you do about them?\n\t\t<\/p>\n \n\t\t\tSome practical obstacles are obvious, like not having a swimming costume. (Tip for writing down tasks<\/a>.)\n\t\t<\/p>\n \n\t\t\tSome practical obstacles can’t necessarily be 100% solved – only gradually explored. For example, if you have pain, fatigue or a past injury, it might take a while to figure out which kinds of movement are good for you.\n\t\t<\/p>\n \n\t\t\tSome obstacles are more about feelings. Those need gentle, compassionate attention, accepting how things are for you right now.\n\t\t<\/p>\n \n\t\t\tHere, though, I especially want to shine a spotlight on the type of small<\/strong> and subtle obstacles which may trick you<\/strong> into thinking they won’t matter!\n\t\t<\/p>\n \n\t\t\tYou wake up in the morning intending to start your day with a little walk… and you’re wondering whereabouts in the house you left your comfy shoes.\n\t\t\t\t<\/p>\n<\/li>\n \n\t\t\t\t\tYou’re not sure what time the pool opens next.\n\t\t\t\t<\/p>\n<\/li>\n \n\t\t\t\t\tYou were going to dance, but the stereo’s still unplugged from when you had to move it the other day.\n\t\t\t\t<\/p>\n<\/li>\n<\/ul>\n<\/div>\n \n\t\t\tSome days, this size of obstacle would be like nothing. But when you’re a bit tired already, these pesky little bothers can tip the balance, and end up making the difference between doing the thing and not.\n\t\t<\/p>\n \n\t\t\tI want to point to the power of leverage that’s available from creatively smoothing your own way in advance<\/strong>. It’s an amazingly accessible way to boost your chances of following through. For the best chance of a new habit, take the time to smooth out all<\/em> the obstacles you possibly can. That’s much more sustainable than relying on willpower to overcome them.\n\t\t<\/p>\n \n\t\t\tPutting things ready in advance is like a present, from the you of now to the later you<\/strong> who’s gonna do the mission.\n\t\t<\/p>\n \n\t\t\tThis goes for both practical things like clothes or music players, and finding out information.\n\t\t<\/p>\n \n\t\t\tFor example, I have one particular bag that I only use when I go swimming, and my swimming things go back into it when they’ve dried off, ready for next time.\n\t\t<\/p>\n \n\t\t\tGive yourself abundant permission to tweak tiny details to support the future you. It isn’t overkill if it helps!\n\t\t<\/p>\n \n\t\t\tIn the ideal world of smoothing the way, what you want is: when it’s time to go and do the thing, the only<\/em> thing stopping you is the energy required to start moving<\/strong>.\n\t\t<\/p>\n \t \n\t\t\tStep 4: Identify specific possible times, and set reminders<\/strong> – even if you don’t want to commit to them all for sure.\n\t\t<\/p>\n \n\t\t\tImagining ahead<\/strong> to specific times and places primes your brain<\/strong> so you’re more likely to do the thing when the time comes.\n\t\t<\/p>\n \n\t\t\tThe plan doesn’t necessarily have to include a “clock time”. Sometimes you can build in your new habit by linking it to another activity<\/strong>. For example, “Right after my first cup of coffee in the morning, I’ll put some music on and dance around”.\n\t\t<\/p>\n \n\t\t\tIt doesn’t necessarily have to be a commitment or promise (though some people might prefer that). This stage could just be <\/p>\n imagining yourself doing the thing,<\/p>\n<\/li>\n thinking of a possible good time for it, and<\/p>\n<\/li>\n setting a reminder (e.g. a popup on your phone, or putting your favourite coffee mug next to your music player).<\/p>\n<\/li>\n<\/ul>\n<\/div>\n \n\t\t\tStep 5: Ramp up slowly, and don’t overdo it<\/strong>.\n\t\t<\/p>\n \n\t\t\tA common mistake for people starting a new exercise habit is to do too much the first time, and end up achy for a week, or even injured.\n\t\t<\/p>\n \n\t\t\tAvoiding that kind of setback is a good reason to start small and gentle with a new activity.\n\t\t<\/p>\n \n\t\t\tBeware exercise classes where the class leader is all gung-ho for people to push themselves. I like the ones who, instead, remind you to check in with your body<\/strong>.\n\t\t<\/p>\n \n\t\t\tBesides, you might want to focus initially on building the new habit<\/em>, rather than on reaching some particular level or doing some particular distance or amount. For example, the beginning of a new walking habit could just be a few moments in the open air.\n\t\t<\/p>\n \n\t\t\tStep 6: When it works, celebrate<\/strong>.\n\t\t<\/p>\n \n\t\t\tIf you did it, give yourself credit!\n\t\t<\/p>\n \n\t\t\tMaybe all you did this<\/em> time was put your shoes on and step outside for a minute. But you did a new thing. That counts.\n\t\t<\/p>\n \t \n\t\t\tStep 7: When it doesn’t work, be curious<\/strong>.\n\t\t<\/p>\n \n\t\t\tSometimes you’ll fail to do the thing, even though you meant to.\n\t\t<\/p>\n \n\t\t\tIf you didn’t do the thing, trust that there was a reason – a “good reason”, that doesn’t imply being harsh to yourself about it.\n\t\t<\/p>\n\n
![\"Photo:](\"https:\/\/www.uncharted-worlds.org\/blog\/wp-content\/uploads\/2017\/01\/StockyBodiesSwimmingFeet.jpg\")
<\/a><\/p>\n<\/a>Seven steps in summary<\/h2>\n
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<\/a>Enjoyment<\/h2>\n
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![\"Photo:](\"https:\/\/www.uncharted-worlds.org\/blog\/wp-content\/uploads\/2017\/01\/StockyBodiesBike.jpg\")
<\/a><\/p>\n<\/a>Motivation<\/h2>\n
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![\"A](\"https:\/\/www.uncharted-worlds.org\/blog\/wp-content\/uploads\/2017\/01\/StockyBodiesGardening.jpg\")
<\/a><\/p>\n<\/a>Smoothing your way<\/h2>\n
![\"Diagram:](\"https:\/\/www.uncharted-worlds.org\/blog\/wp-content\/uploads\/2017\/01\/MotivationObstacles1.jpg\")
<\/a><\/p>\n![\"Diagram:](\"https:\/\/www.uncharted-worlds.org\/blog\/wp-content\/uploads\/2017\/01\/MotivationObstacles2.jpg\")
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<\/a><\/p>\n![\"Two](\"https:\/\/www.uncharted-worlds.org\/blog\/wp-content\/uploads\/2017\/01\/StockyBodiesTwoBikesBySea.jpg\")
<\/a><\/p>\n<\/a>Times and reminders<\/h2>\n
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<\/a>Slow and steady<\/h2>\n
<\/a>Everything counts<\/h2>\n
![\"A](\"https:\/\/www.uncharted-worlds.org\/blog\/wp-content\/uploads\/2017\/01\/StockyBodiesBridge.jpg\")
<\/a><\/p>\n<\/a>Compassionate troubleshooting<\/h2>\n