January 18, 2023
This article will present a method allowing you to progress regularly and consistently. Sports will be used as an example but the concepts will easily transcribe to other domains. Being able to foresee the future is among the characteristics that separate humans from animals. This capacity is going to help us counter our impulses and the desire for instant gratification ever so present these days. How could we trick the brain to perform on the long term? Let’s have a look.
Most important is to establish a routine. Let’s have a look at bodyweight exercises for example. Carrying out a couple of push-ups and three squats every other day might seem trivial (if not replace this example by something that’s easy for you). Once the routine in place, try and maintain it for several weeks or even a month. At this stage consistency is key, not difficulty. It could be tempting to cut corners but best to progress slowly rather than give up after two weeks of intense effort. Implementing a routine is a prerequisite, it is the solid base holding all the rest together.
Asking yourself what to do and when requires effort from the brain. Implementing a routine allows the removal of this barrier and a thus increased chance of completing the sought-after activity. A good approach is to pick a fixed time of the day, say 12 o’clock before lunch time. Another idea is to append yourself to an existing routine like brushing your teeth.
Finally, life is full of surprises and a day can suddenly force you to cancel your routine. No need to panic, but in this case it is crucial to immediately restore your habit from the next time. Skipping a routine twice in a row is very bad and at risk of implementing this behaviour as the new default… Oopsy ! Of course occasional holidays won’t harm anyone, as long as they are planned, voluntary and time-constrained.
The next step consists of setting up a way to progress. Once the routine solidly set and easy to do, time has come to increase its difficulty. Best to go slowly and never push to the point of failure. To once again minimise friction when the time comes, planning in advance can be effective. For example coming up with the next week’s routines on the previous week-end or conceiving a progress grid. Two times five push-ups with a perception of ease at the end? Let’s do three times four push-ups next time. The routine is best kept lasting a similar duration, so for exercise if repetitions become too many it’s possible to increase the difficulty. Of course this depends on your objectives and domain of activity. The secret being to keep things doable up to difficult but never impossible. This way the routine stays intact and you never have to give up.
To conclude, this approach should allow to truly better oneself in almost any domain. First of all set up a robust routine, so much part of your daily life that you don’t even have to think about it. Next establish a progress grid and a regular checks. Too easy? OK, let’s add a push-up, a pull-up or one more lap! This article stayed generic on purpose. For specific activities’ details the internet is full of incredible resources. Nothing is more satisfying that setting up your own routine with your goals and desired progress! This article was heavily inspired by the progressive approach of calisthenics and street workout. Now the time has come to improve yourself, let’s go!
The perfect routine that fits you and your expectations will never be produced in one day. It is thus normal to continuously improve it. Your potential and the methods that work best for you will become more and more easy to understand. A good idea is to record completed routines in a notebook as well as the feeling at the end. Having a written trace helps with staying on course and guiding the next steps. Finally it is irrefutable proof of what you were able to achieve over the past period. The next one must thus be at worst the same, at best of a higher progression, yep, the goal is to improve!