It’s that time of year. Our recent holiday indulgence makes us look in the mirror and we realise that our health and fitness is not as good as we wish it to be. This year will be different, we tell ourselves. This year I’ll be serious about taking better care of my body.

Of course, it rarely works. Our wishful resolution relies on our will power. Unfortunately, will power fatigues quickly and fades over time. Our problem was caused by lack of will power, so why are we relying on will power as the solution? We’re just setting ourselves up for failure.

So how do we make lasting change?

One solution that works is time-based habits. When we have an activity we want to do more of, make sure to perform it at a fixed time. Most of the activities we consistently perform are already on time-based habits. Each Monday we get up at the same time. We eat breakfast, clean our teeth and even empty our bowels at the same time.

If we want to get more training in, or even want to get back to training after inconsistent attendance, here’s what to do.

  1. Pick a class that you will always attend every week, e.g. Monday 6:45pm.
  2. Commit to coming to that class for 4 weeks in a row.
  3. Tell your coach you are doing this – now you have to attend those 4 classes as you don’t want to disappoint your coach do you?
  4. Always attend this class. When you have a busy week or are feeling tired, skip one of the other classes. You always attend this class.

Once the habit is formed, it doesn’t require will power to keep attending. It just becomes another thing that you do.

If you’ve been inconsistent with your jiu-jitsu attendance last year, which class are you committing to attending this year?

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