Personal wellness, Uncategorized

Bust through Barriers like a Badass

brick wall

Excuses, Excuses…

Kids are great at finding the funniest reasons why they can’t or won’t do something. Usually involves a scary monster under the bed at bedtime or a suddenly sick tummy right before the bus arrives. But don’t discount your own adult ability to come up with some super creative reasons why you can’t workout, make a healthy dinner or block off some time to decompress and de-stress.

We are pretty good at creating reasons, excuses and barriers to the very goals WE decided to work toward in January. I’m not saying that all barriers are made up – there are legit reasons why getting to the gym can seem impossible. And, plenty of solid rationale as to why take-out is the best option on a busy night of homework, sports and email catch up.

When Excuses Become Habits that Become Behaviors…

The trouble starts though when our excuses and perceived barriers become habits and ingrained thoughts in our heads. Those habits lead to behaviors that take us anywhere but toward the goals we hoped to achieve this year.

So, if you’ve found yourself 6 weeks into the year and you haven’t seen the inside of a gym or your kitchen since Groundhog Day, there are a few tried and true ways to refocus on what’s in the way (spoiler alert – it’s mostly YOU) and map out a plan to get this badass train back on the rails and heading in the right direction.

  • First – you cannot do this alone. Even the baddest of the badasses can’t do everything on their own. It doesn’t matter if you are the only one who wants to lose weight, get in better physical shape or start another healthy habit. Your entire family needs to be in agreement and supportive. Family meeting time. Regroup over a sit-down dinner at home and lay the ground rules again. Get everyone to agree that you’re going to stick to the plan and then assign everyone a role in that plan. Kids love to “help” when they think there’s an important task. Ask them to make a workout chart (like their chore chart) and check off each day that you/they work out. Or, get your significant other to agree to meal prep with you on Sundays. When everyone has a role, the plan is easier to execute.

 

  • Second – take a good hard look at your calendar. Badasses don’t spend time on stuff that doesn’t make them (or the world) better. What are you filling your time with – quality activities or busy-ness? I recently excused myself from two committees because the time spent didn’t provide the return on investment that I was putting in. Worthy endeavors for sure, but they were taking up time without providing me with some value (tangible or intangible). Freeing up 2 hours a week allows you to fit in two 30-minute workouts and an hour of meal prep on the weekend.

 

  • Finally – make a list of every possible barrier. Be an honest badass. Write down ALL the reasons you’ve told yourself that you cannot work toward your goal – from the obvious to the absurd. Then, next to each one, write the solution to that challenge. Finally, give each one a confidence score from 1-10 (1 being not confident at all that you can bust through it and 10 being super confident you will kick this barrier’s ass). Then start with the easy ones. For example, if one of the barriers is lack of childcare for an evening spin class and the solution is asking your mother in law to babysit (which she LOVES to do), your confidence in busting that barrier should be a 10. So, call her up and get it scheduled.

Get out of your head…

The BS we tell ourselves is typically creative and dramatic but when we really look at what stands in our way, the reasons are often much simpler and less dramatic than we think.

Sometimes the simple act of writing down all the things and seeing them on paper gives you the push you need to solve the problem. When we keep everything in our heads it gets lost in the clutter of every day decisions and tasks.

Don’t get stuck in a cycle of overwhelm and put your health last. Recognize that you’re off track, identify the reasons and create a plan of action.

If you’d like a free Barrier Buster worksheet to help you with the process, download it here. Or, I invite you to set up a time to chat with me on how I can help you bust through those barriers and get to the healthiest, badass version of yourself.

 

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