What is your ‘I’ to getting mentally fit?
Because we enjoyed creating our holiday storyboard so much, the team at Get Mentally Fit are going to create an i-nspiration board for our practical activity relating to ‘I’. Our i-nspiration board will be focused on aligning our values with our medium-term life vision. 5 positive impacts on your mental health, by planning, include: increased life balance; limiting uncertainty; maintaining focus; creating consistency; and greater peace of mind.
Maybe you could mindfully eat some i-cecream; plan and execute your i-deal date; book a weekend at your i-deal getaway; try an i-ce bath (supervised), try i-mprovisation, or cook some i-talian food.
The children’s activities are always a hit. Especially playing with i-nsects. So check out: www.pinterest.com.au/janamarie76/letter-i-activities/
Mental fitness ‘is a feeling of ease’?
At Get Mentally Fit, our programs and services have a unique focus of educating our client’s on effective, practical and sustainable habit formation. We find that mental health education is so focused on the ‘what’ that the ‘how’ is grossly overlooked.
It is the essential that the ‘how’, and the ‘why’, for positive change is explored in depth and evidence-based practical exercises and professional support are in place to support client success. The ultimate aim for our clients is that they realise and enjoy the profound benefits of regenerative mental fitness.
Contact us to enquire into how we can support you to reliably measure, and skilfully cultivate your thinking, which in turn leads to highly effective, more positive, actions in your personal and professional life.
What is the focus of this fortnight’s article?
Habit formation – being mindfully effective
In the previous fortnight of ‘H’ one of our members, Dave Martin (we hope you had success in forming those new habits Dave), posted an 8-point guide to forming new habits. For this fortnight we thought we would expand on these effective strategies by taking a deeper look into the teachings of two key habit specialists – B.J Fogg and James Clear. B.J Fogg is best known for his book ‘Tiny Habits’ and James Clear for his book ‘Atomic Habits’.
N.B: Effective habit formation, if it is to be most powerful, is dependent on implementing repeatable strategies that are aimed at creating alignment with your personal value system (this opens up a whole other can of worms that we will need to visit another time). We feel Dr Helena Popovic offers ideal food for thought on this point where she questions:
“What will make you jump up and really feel -not think, feel- ‘My health and vitality are my most important priorities because they are what enable me to bring the best of me to everything I do and everyone I love’?”
Let’s now take a look at B.J Fogg’s key thinking, relating to his tiny habits philosophy.
5 Key takeaways from B.J Fogg
- With the Tiny Habits method, you focus on small actions that you can do in less than thirty seconds. Tiny – is fast; can start now; is safe; can grow big; doesn’t rely on motivation or willpower; and is transfomative.
- The Anatomy of Tiny Habits: 1. Anchor Moment (eg: brushing your teeth-reminds you to do the new behaviour); 2. New Tiny Behaviour (eg: doing 2 pushups-done immediately after the Anchor moment); 3. Instant Celebration (immediately after the new behaviour to create positive emotions).
- Three variables drive changing behaviours: B=MAP (Behaviour happens when Motivation+Ability+Prompt converge at the same time.
- Grow and Multiply: like a plant, habits can grow naturally and multiply.
- Success momentum: created by the frequency of your successes, not by the size of your successes. Try removing the demotivators.
5 Key takeaways from James Clear
- Habits are the compound interest of self-improvement. Good habits make time your ally, bad habits make time your enemy.
- Forget about goals, focus on systems instead. The problem with goals-first mentality is you’re continually putting happiness off until the next milestone.
- Three layers of behaviour change: 1. changing your outcomes; 2. changing your process; 3. changing your identity (self-image).
- Whatever your identity is right now; you only believe it because you have proof of it. So, continuously edit your beliefs and upgrade and expand your identity.
- The process of building a habit: Cue; Craving; Response; Reward. What you crave is not the habit itself but the change in state it delivers.
Share your journey with others
By sharing your positive habits formation journey with someone, you will more quickly develop a skilful awareness of how your desirable habits (hopefully healthy) can be maintained.
Reach out to us if you feel you need to further explore how we can support your mental fitness through effective change. We understand that everyone’s needs are individual and require a customised, accountable approach, to maximise a client’s success.
When you progressively develop a highly skilled, conscious approach to habit formation, you will ultimately gain another piece to the self-regulation of your mental fitness.
Want to learn more?
For this fortnight, we feel that this article should get your juices for effective habit formation going enough to check out B.J Fogg’s ‘Tiny Habits’ and James Clear’s ‘Atomic Habits’ books or podcasts. So feel free to check out the links supplied and enjoy creating those new, positive habits and getting mentally fitter!!