2834: Start the New Year With a 30-Day Trial AND Start With the Physical by Steve Pavlina on Building New Habits

[00:00:00] Ein Feierabendbier – perfekt zum Abschalten. Ein Glas Wein – gut fürs Herz. Aber was, wenn das nur Mythen sind? Die Wahrheit – Alkohol ist die gefährlichste Droge der Welt. Und wir feiern sie täglich. Warum ist Alkohol für Frauen so verlockend und so gefährlich? Wie beeinflusst die Alkoholindustrie unser Leben? Höchste Zeit, darüber zu sprechen. Dirty Little Secrets – Warum wir immer weiter trinken. Die Dokuserie jetzt exklusiv streamen in der ARD Mediathek.

[00:00:30] Das ist Optimal Health Daily. Start die neue Jahr mit einem 30-Day Trial und Start mit einem Physik.

[00:00:37] Both von Steve Pavlina von StevePavlina.com. Und ich bin Dr. Neal Malik, Ihre Host und Narrator.

[00:00:43] Hey, da. Happy middle of the week, Wednesday, und willkommen zu Optimal Health Daily,

[00:00:48] wo ich einfach read von den besten health und fitnessen blogs für free. Und auf Fridays, ich answer YOUR questions.

[00:00:55] Remember, you can send in a question by going to oldpodcast.com slash ask,

[00:01:01] or just send an email to health at oldpodcast.com.

[00:01:07] Now, today is Wednesday, and like I do every Wednesday, I like to share a little bit of inspiration with you.

[00:01:13] Now, today's inspirational quote is a bit longer than usual, so bear with me, but I promise it's worth it.

[00:01:20] Here we go.

[00:01:20] Quote,

[00:01:21] To make things possible that were not possible before, this requires challenging homeostasis,

[00:01:28] or getting out of your comfort zone and forcing your brain or your body to adapt.

[00:01:33] But once you do this, learning is no longer just a way of fulfilling some genetic destiny.

[00:01:39] It becomes a way of taking control of your destiny and shaping your potential in ways that you choose.

[00:01:46] Anders Ericsson

[00:01:47] Alright, and now that we're in this positive frame of mind, let's get right to today's two posts and continue optimizing your life.

[00:01:59] Start the New Year with a 30-Day Trial by Steve Pavlina of stevepavlina.com

[00:02:06] One of the best ways to kick off the New Year is by starting a 30-day trial of a new daily habit or activity.

[00:02:13] Instead of creating a New Year's resolution that probably won't stick, just commit to a short-term change.

[00:02:19] Pick a January resolution only.

[00:02:21] If it doesn't work out, you're completely free to abandon it on January 31st.

[00:02:26] But for the first 30 days, use every ounce of resolve and self-discipline you can muster to stick to it, whatever it takes.

[00:02:35] At the end of the 30 days, you'll be in a great position to decide whether you want to commit to a permanent change,

[00:02:41] having 30 days of success behind you.

[00:02:43] Since posting the original 30 days to success article in 2005, I've received tons of feedback,

[00:02:50] probably hundreds of individual emails from people who've used the 30-day trial method to form positive new habits and break bad habits.

[00:02:58] Some actual results people have achieved with this approach include

[00:03:01] quitting smoking, becoming vegetarian or vegan, launching a new online business or blog,

[00:03:07] learning to invest, getting out of debt, starting a new exercise program,

[00:03:12] waking up early, going to bed early, practicing daily meditation,

[00:03:17] practicing a talent or skill like playing a musical instrument,

[00:03:21] learning a new language, improving computer skills,

[00:03:24] improving social or dating skills,

[00:03:27] learning to type faster and more accurately,

[00:03:29] reading daily, setting aside time for schoolwork,

[00:03:33] completing a thesis,

[00:03:34] doing daily organizing or cleaning,

[00:03:37] giving up TV,

[00:03:38] giving up soda,

[00:03:39] quitting coffee,

[00:03:40] and lots more.

[00:03:41] Some people have also written to explain that after

[00:03:44] testing a change for 30 days,

[00:03:46] they realized it wasn't right for them,

[00:03:48] but they were glad to learn from this direct experience.

[00:03:51] This was especially common among people who tested different sleep patterns,

[00:03:55] like biphasic or polyphasic sleep,

[00:03:57] or simply waking up early.

[00:03:59] Even when the 30-day trial ends with a return to old habits,

[00:04:03] the trial can still be beneficial.

[00:04:05] Usually people are grateful for what they learned,

[00:04:07] even if it doesn't work out as expected.

[00:04:10] I've personally used the 30-day trial method to go vegetarian in 1993,

[00:04:14] and then vegan in 1997.

[00:04:17] I also used it to wake up at 5 a.m. each day,

[00:04:20] to exercise regularly,

[00:04:21] and to install various productivity habits.

[00:04:24] It's one of my favorite personal development techniques,

[00:04:27] mainly because it's so simple and effective.

[00:04:29] I find that I do best when I take time to prepare for about a week in advance.

[00:04:34] I immerse myself in the new habit I want to install by reading about it,

[00:04:38] thinking about it,

[00:04:39] and imagining what it will be like.

[00:04:41] I hold myself back from starting until I feel a strong internal pressure to begin.

[00:04:46] This helps me make it through the first several days with high enthusiasm,

[00:04:51] which helps a lot since the first week is usually the hardest.

[00:04:54] I invite you to join me in kicking off your own 30-day trial.

[00:04:58] This is a popular time for building a new habit,

[00:05:01] or breaking an old one.

[00:05:07] Start with the Physical by Steve Pavlina of stevepavlina.com

[00:05:12] If you have many improvements you'd like to make in your life,

[00:05:15] career, relationship, health,

[00:05:17] where should you begin?

[00:05:19] My suggestion is to start with your physical body.

[00:05:22] Improving your diet and level of fitness will produce positive results

[00:05:26] in every area of your life,

[00:05:28] because you'll have extra energy available to you every day.

[00:05:31] This means more energy to invest in your career,

[00:05:35] relationships,

[00:05:35] and mental and spiritual development.

[00:05:38] You take your body with you wherever you go.

[00:05:40] If you're overweight,

[00:05:41] then you carry that excess with you at all times.

[00:05:44] You'll see it every time you look in the mirror,

[00:05:46] and carry it up and down every flight of stairs.

[00:05:49] An extra 20 pounds may not seem like much,

[00:05:51] but if you carry around an extra 20-pound dumbbell all day long,

[00:05:55] you'll see that it feels burdensome,

[00:05:57] and tires you out much faster.

[00:05:59] 20 pounds of excess fat weighs the same as a 20-pound dumbbell,

[00:06:03] and carrying it around all day will drain your energy.

[00:06:06] It's been said that those who spend their first 50 years

[00:06:09] trading their health for wealth.

[00:06:11] They spend the next 50 years trading their wealth for health.

[00:06:16] But this isn't a trade that you should make at all.

[00:06:18] Losing your fitness can occur so gradually you barely notice it.

[00:06:22] Even if you aren't overweight,

[00:06:24] if you eat poorly and don't exercise,

[00:06:26] you'll suffer for it.

[00:06:27] But you may not see the symptoms of poor nutrition and fitness

[00:06:31] appear in your body right away.

[00:06:32] They'll pop up in other areas,

[00:06:34] like a feeling of malaise in your relationship,

[00:06:37] a lack of ability to concentrate well at work,

[00:06:39] a lack of ambition,

[00:06:41] or a feeling of fuzziness in your overall focus.

[00:06:44] You feel demotivated and don't know why.

[00:06:47] I recall that the times in my life when I exercised the most,

[00:06:51] I also had the clearest thinking,

[00:06:53] and I could concentrate for long periods without getting tired.

[00:06:56] Among the many benefits of exercise are an increase in blood flow,

[00:07:01] which helps oxygenate the body and especially the brain.

[00:07:05] Another benefit of improving your body is that you'll see physical results.

[00:07:08] When you look in the mirror or step on the scale

[00:07:10] and see that you've made progress,

[00:07:12] it's very satisfying.

[00:07:14] And this self-esteem boost can lead to greater accomplishments

[00:07:17] in every other area.

[00:07:19] Listen to your self-talk the next time you see yourself in the mirror.

[00:07:22] Is it positive or negative?

[00:07:24] Are you reinforcing the self-image you want?

[00:07:27] Of the many stories I've read from people

[00:07:29] who've transformed their lives for the better,

[00:07:31] physical fitness was nearly always a significant component

[00:07:35] from the beginning.

[00:07:40] You just listened to the post titled,

[00:07:42] Start the New Year with a 30-Day Trial

[00:07:44] and Start with the Physical,

[00:07:47] both by Steve Pavlina of stevepavlina.com

[00:07:50] and I'll be right back with my commentary.

[00:07:53] Dr. Neil here for my commentary.

[00:07:55] I want to go back to Steve's first post.

[00:07:57] Start the New Year with a 30-Day Trial.

[00:08:00] In that article, Steve made a very important distinction.

[00:08:03] Did you catch it?

[00:08:05] Remember, in that article, Steve said that

[00:08:07] at the end of trying a new habit for 30 days,

[00:08:10] you'll be in a great position to decide

[00:08:12] whether you want to commit to a permanent change.

[00:08:16] Notice, he didn't say,

[00:08:18] after 30 days, you'll have a brand new habit.

[00:08:21] Instead, he said that after 30 days,

[00:08:24] you'll have enough information to know

[00:08:26] whether this new behavior you've been trying

[00:08:29] is worth spending more time committing to.

[00:08:32] We don't want to expect

[00:08:33] that at the end of 30 days,

[00:08:35] the work is now over

[00:08:37] and we've created a brand new habit.

[00:08:39] That would be misleading.

[00:08:41] No one really knows exactly how long it takes

[00:08:43] to form a new habit or to break an old one.

[00:08:45] That's because it's different for everyone,

[00:08:48] depending on the behavior we're trying to change,

[00:08:50] how much time and effort we commit to it,

[00:08:53] how long we've been performing the behavior, and so on.

[00:08:56] So that line you've probably heard,

[00:08:58] it takes 21 days to form a new habit,

[00:09:00] that is a myth.

[00:09:02] Now, don't let this news discourage you.

[00:09:04] Remember, as Steve said in his article,

[00:09:07] the first week and month of a new behavior

[00:09:09] are often the most difficult.

[00:09:11] And if at the end of those 30 days,

[00:09:13] you realize the new behavior isn't worth the effort,

[00:09:17] then at the very least,

[00:09:18] you've learned something about yourself.

[00:09:20] You can then use that information

[00:09:22] to change a different habit.

[00:09:24] All right, that'll do it for today.

[00:09:26] Thank you so much for listening.

[00:09:28] And of course, I'll be back here tomorrow as usual.

[00:09:30] So I'll see you there where your optimal life awaits.

[00:09:33] Let's see you there.