No more excuses! So your training becomes a habit

Those who have made their training into a habit can hardly be without. There are also bad excuses to postpone the daily fitness program. As soon as it succeeds in seeing your own fitness and training as a good habit, you almost automatically pull it through. This costs a lot less energy and discipline, which you otherwise need to grab it alone. What a great thing that would be! Just like the thunderstorm, do you make something into a habit?

There is probably hardly any person who doesn't know how difficult it is to get used to bad habits. Exactly this phenomenon should be used, but of course only for good habits.

Fortunately, it is a little easier to get used to new things than to take old, supposedly bad habits. A study by psychologist Phillippa Lally from University College in London showed that you need around 66 days to learn a new habit.

The best way to start the start for a new habit is with a kind of aha moment in which you feel the desire for change. Don't let this moment pass this moment, because you have to keep this feeling that you have with you to regularly remember it. This is exactly what can help you keep the common bastard in check. Just trick yourself out of something.

Note: You need an aha moment.

The time factor is crucial because you have to get used to the new task in order to make a routine. If you put your focus on the goal, the actual task may even go into the background. For example, you can make yourself: "On the next 22 days I will do the 7-minute workout every day without exception."

Note: use the time.

So that you do not throw the towel in the 66 days, you should always reorganize your goal. Splash it a little, about 22 days. Every time you kept for 22 days in a row, you check your goal. Sometimes you have to adapt it a little to the circumstances or put it a little higher. But it is important at first that you do not give up!

Did you make it? Super! Now don't stop. Be sure to continue and simply keep it: "On the next 22 days I will complete the 7-minute workout twice without exception."

Note: hold out and regularly check your goal.

You are more of the type of early athlete - also good, then just place the alarm clock 30 minutes earlier and get started. It is best to place your running shoes right next to your bed or use the training mat as a bed in front. At first you have to encounter your project with your nose, so to speak.

No matter when the perfect time is for you, you should block and adhere to this appointment. You then have a date - with yourself. By the way, it can also help if you make an appointment with a friend for training, every Monday and Thursday you have a fixed training date. It is very difficult to cancel such an appointment.

Note: Set an appointment.

The power of reward - new things just learn easier when something jumps out. The slimmer silhouette as a reward? Sure, somehow she is, but serious, you don't get up earlier and run through the park, that's just too far away.

It is much nicer to reward yourself immediately after training. For example with a delicious coffee specialty, a massage or in the evening with a episode of the favorite series. By the way: As soon as an end is in sight, and not only a tighter body waves as a reward, but maybe also a small gift to yourself, the motivation also increases.

Above all, you should make sure that the task does not overwhelm you and that you will lose pleasure. Don't make it so difficult for you. A complete diet program with a change in diet and sports program is a lot at once. A start from zero to a hundred, so to speak, no wonder that so many people fail.

Note: Don't make it too heavy and reward yourself.

As a tool, you can save a daily memory into your smartphone or enter the appointment in the calendar. At some point you will reach the point where you no longer have to think about pulling your daily training through because you just do it.

It also recommends using fitness trackers, smartwatches or tranings apps such as LOOX or Nike Run Club, so you can capture the progress in the workout and improve and motivate yourself.

Note: Use aids to remember.