Best Body Exercises For Abs
Devise a plan of action. Develop a strategy that will support your efforts to change. Your plan of action should include the following steps:
Get what you need. Identify resources that can help you. For example, you can join a community walking club or sign up for a smoking cessation program. You may also need to buy some new running shoes or nicotine replacement patches. Get the items you need right away; waiting can delay your progress.
Modify your environment. If there are cues in your environment that trigger your target behavior, try to control them. For example, if you normally have alcohol at home, getting rid of it can help prevent you from indulging. If you usually study with a group of friends in an environment that allows smoking, try moving to a nonsmoking area. If you always buy a snack at a certain vending machine, change your route to avoid it.
Control related habits. You may have habits that contribute to your target behavior; modifying these habits can help change the behavior. For example, if you usually plop down on the sofa while watching TV, try putting an exercise bike in front of the set so you can burn calories while watching your favorite programs.
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Reward yourself. Giving yourself instant, real rewards for good behavior will reinforce your efforts. Plan your rewards; decide in advance what each one will be and how you will earn it. Tie rewards to achieving specific goals or subgoals. For example, you might treat yourself to a movie after a week of avoiding snacks. Make a list of items or events to use as rewards. They should be special to you and preferably unrelated to food or alcohol.
Involve the people around you. Ask family and friends to help you with your plan. To help them respond appropriately to your needs, create a specific list of dos and don’ts. For example, ask them to support you when you set aside time to exercise or avoid second helpings at dinner.
Plan for challenges. Think about situations and people that might derail your program and develop ways to cope with them. For example, if you think it will be hard to stick to your usual exercise program during exams, schedule short bouts of physical activity (such as a brisk walk) as stress-reducing study breaks.
5. Make a personal contract. A serious personal contract one that commits you to your word can result in a higher chance of follow-through than a casual, offhand promise. Your contract can help prevent procrastination by specifying important dates and can also serve as a reminder of your personal commitment to change.
Your contract should include a statement of your goal and your commitment to reaching it. The contract should also include details, such as the following: