Comment créer les bonnes habitudes pour atteindre vos objectifs ?
Vous n’avez pas eu la motivation de suivre votre programme de sport ou de pratiquer la “Miracle Morning” ? Ne vous en faites pas, avec les conseils recueillis dans cet article, vous pourrez enfin arriver à bout de votre nouvelle routine ou de vos résolutions.
Tout va se jouer au niveau de votre cerveau qui est un muscle et qui a besoin d’être entraîné. Plutôt que de vous concentrer sur un objectif à long terme (ex. je veux perdre du poids), concentrez-vous sur la création d’une habitude (ex. je devrais pratiquer régulièrement une activité physique qui me plaise). Ainsi, vous créerez un “raccourci” pour vous rapprocher de votre objectif sans même vous en rendre compte.
Par définition, une habitude est “ une manière d'agir acquise par la répétition”. Il devient un automatisme acquis par un chemin neuronal. Le cerveau va regrouper une série d'actions que vous répétez souvent en un seul groupe, ce qui est un processus appelé "chunking" qui a pour but de conserver de l’énergie (on pourrait même parler de paresse puisque lorsque l’action est automatique, le cerveau est plus longtemps au repos).
D’après les croyances populaires, il faut 30 jours pour prendre une habitude, mais du fait de la génétique ce nombre peut varier d’un individu à un autre et aller de 18 à 254 jours. En moyenne, il faut plus de 66 jours pour former une habitude intarissable. En effet, les scientifiques ont découvert qu'on ne peut jamais vraiment oublier une habitude même si on ne peut la remplacer par une autre.
Suivez ces trois étapes pour influencer concrètement votre cerveau à mener à bien vos objectifs.
1. Créer un signal
Un signal est un déclencheur qui indique à votre cerveau "qu’il est temps de passer en mode de pilotage automatique". Cela peut être aussi simple que de voir sa brosse à dents dans la salle de bain et pour se rappeler de se brosser les dents le matin ou le soir.
Pour chaque habitude que vous souhaitez acquérir, entraînez votre cerveau à reconnaître cet indice (qui peut être tout et n’importe quoi) afin qu’il puisse réagir correctement à chaque fois que ce signal se présente. Si vous voulez prendre l'habitude de vous entraîner, dérouler le tapis d'exercice est le signal que vous devez répéter chaque fois que vous vous apprêtez à faire de l'exercice, ou mettre la paire de chaussures que vous portez pour vous entraîner. Si l'habitude que vous voulez créer est de limiter votre temps sur les médias sociaux, vous pouvez régler un minuteur pour quelques heures ou le temps que vous jugez approprié de passer en ligne. La sonnerie d'alarme deviendra automatiquement votre signal.
Vous gagnerez en productivité en liant cette action à un moment précis de la journée. Si vous décidez de ne plus aller sur les réseaux sociaux chaque jour après 22 heures, votre cerveau finira par faire le lien entre les deux.
2. Reliez le signal à une routine
Après le signal vient la routine à laquelle vous devez penser activement pendant que vous vous créez cette nouvelle habitude. C'est la partie "difficile" où vous allez devoir faire des efforts pour sortir de votre zone de confort.
Si vous voulez commencer à vous réveiller chaque jour à 7 heures du matin, mais que vous êtes habitué à vous réveiller à 9 ou 10 heures, il vous faudra vous faire souffrance pour que cela devienne une habitude. Pour vous aider, trouvez des arguments solides pour arriver au bout de vos actions. En comprenant vos motivations, vous serez en mesure de trouver un "pourquoi" plus profond qui vous aidera à atteindre vos objectifs. Cliquez ici pour passer notre évaluation de la motivation.
3. Récompensez-vous pour l'action réalisée
Enfin, il y a la récompense qui va encourager votre cerveau à se souvenir positivement de cette chaîne d'événement et à lier le signale, la routine et la récompense jusqu'à ce que le processus soit automatisé.
Vient alors la partie la plus agréable, celle de l’autosatisfaction que vous ressentirez après avoir terminé une tâche difficile. Par exemple, après avoir fini une séance d’entraînement, faites vous plaisir en prenant un en-cas sain, ou complimentez-vous devant un miroir pour vous remercier de vos efforts. Profitez des récompenses que vous vous accorderez pour terminer la chaîne d'actions sur une note positive.
La réalisation de vos objectifs peut être simple si vous l'abordez avec des solutions intelligentes. Consultez la page de l'Instagram Test & Go pour obtenir des conseils et des méthodologies pour réaliser vos projets.
Allez-vous prendre le contrôle sur votre cerveau ou le laisser vous dire de toujours suivre la voie la plus facile et la plus confortable ? Pour créer une habitude, il faut faire un choix et avoir la volonté d'aller jusqu'au bout.
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