I recently delivered a
It would have been crazy to take everyone up to the 10
Habits are best built slowly. It’s about turning a dial, rather than swinging a pendulum. Incremental changes, as opposed to big leaps, result in habitual patterns sticking with you because you don’t really notice the change in your
Photograph by Francesco Gallarotti
Let’s suppose that one of your goals is to run a 10-km race in 2017 and you’ve never even run for a bus before. In order to go after this goal you’ll need a running training plan. If you went for the pendulum tactic your plan might be to get up each day and run as far as you can, as fast as you can, every single day and see how you get on! I predict the pendulum would swing back pretty fast and you’d end up not doing any running pretty soon.
Get enthusiastic about your achievements and celebrate them.
Alternatively, if you went for the turning the dial approach you could start by running to the end of your street every day for the first week, then week two around your local park every other day and week 3 you add running back from the morning school drop-off – ticking each run off as you go. What happens here is that you adjust to the small changes and by week four you’ll be running so much more but won’t really notice it. Therefore the habit of running is built and sticky, so it’s easier to keep it up.
Get enthusiastic about your achievements and celebrate them; in the above
We all know that we need a plan to achieve our goals. What do you really want and what habit do you need to create in order to move towards your goal? Design a plan where you make small
Leon Taylor is your Better in 30 Performance Coach. He’s a three-time Olympic athlete, BBC Sports commentator and mentor to diving sensation Tom Daley. Leon was the first British Olympian in over 44 years to win a silver medal in diving at the Athens Olympics.