6 Simple Ways on How to Make Running a Habit That You Can Stick To 43

Simple Ways on How to Make Running a Habit That You Can Stick To

This is a guest post by Emily, founder of BodyShape101, a blog where she and her associates talk about exercise, fitness, and yoga.

Running is one of the most effective types of exercises to lose weight and to achieve a stronger body and cardiovascular health. But why does it seem that there are some people who run, but they are not able to reap the benefits?

If you feel like you are one of them, I have some questions for you.

How many times do you run in a week? Do your run often? Do you make running a habit?

If not, well, my friend, I am afraid to tell, you this but when it comes to workouts, the ultimate secret is no other than consistency.

That’s why if you wish to reap the benefits of running, the first thing that you have to do is to make running a habit.

But how can you turn such a seemingly mundane and boring activity into something that you can stick to? Here are some ideas:

1. Start Easy.

Many people quickly give up on running because they get frustrated when they are not able to reach their goals. This is a result of too high expectations of themselves and setting unrealistic goals.

When it comes to setting your fitness goals, it is always best that you keep in mind the half-and-half rule.

If you have your mind set on running for twenty minutes, cut the goal in half then halve it again. That would leave you with a goal of doing a 5- minute run which is more achievable. Stick to this goal for a few days then slowly increase the duration once it becomes a habit.

This works simply because you will have a sense of accomplishment by finishing that easy task and you will have the motivation to come back and do it again the next day.

2. Pick Your Trigger.

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According to the author of the book, “The Power of Habit”, we need triggers to remind us to perform a certain activity.

You can try putting visual triggers that would remind you that you should run in the morning or at night. It can be as simple as placing your running gear in a place that is visible to you when you wake up.

3. Enjoy a Good Night Sleep.

The best time to run is in the morning because your energy levels are still at its highest by then. But if you wish to enjoy a good morning run, it is a must that you have a good night sleep.

In fact, you must get at least 6.5 hours of sleep so you can wake up full of energy in the morning.

If you are tired, it is impossible for you to focus on the habit changes that you want and it will be difficult for you to run early in the morning.

4. Have A Plan.

As they say—if you fail to prepare, you are preparing to fail.

When planning your run, be specific about each detail—the running route, duration, time, type of run, what you will wear and even your playlist.

In addition to that, you should include your plan for rewards too, so you will have something to look forward to each and every day.

Keep in mind that having motivation is one of the keys to making your runs a long-term habit.

5. Introduce Challenges.

As times goes by, running can get a bit boring, and boredom can make you lose interest in it. To avoid that, it is a must that you make your running sessions somewhat more challenging.

You can do that simply by running on an incline, wearing a weighted vest for running, carrying weights or try various running styles and routines. The challenge will certainly push you to keep going.

6. Inject Variety.

In addition to challenges, another simple way to overcome boredom is to inject variety in your workouts.

Do you usually run outdoors? If yes, then why don’t you try running at the gym on the treadmill?

You can also try changing your route, or you can even add a few exercise routines at the end of your running session.

Follow these tips, and it will be easier for you to turn running into a habit that you can stick to. And rest assured—you will be reaping its benefits in no time!

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How to Stay Focused When Studying: 5 Tips to Keep You From Getting Distracted 4

How to Stay Focused When Studying: 5 Tips to Keep You From Getting Distracted

All people have been interested in studying at one moment in their lives. There are different goals set for diverse learners and each of them requires serious learning at one point in time.

Successful learners are those with full concentration during their studies as this helps them in remembering what was learned and apply it in the undertaken tests. However, irrespective of the reasons as to why people study, most of the times one would have his mind invaded by different thoughts distracting his concentration.

It is also possible to have one diverted by noises and stories made by one’s roommates, children, and neighbors among others.

With these intrusions, an individual would lose focus and this is what is required to be successful in what one was reading. It is therefore important to identify possible issues that can lead to distraction in order to come up with the most appropriate ways of remaining focused. Here are some tips:

1. Pick the right time and place when reading.

This helps in getting rid of the clear distractions.

For instance, a person would not easily focus if he chooses to study in the presence of friends who are engaged in other activities. Similarly, one would not read well if with music, television, phone, or computer on.

Once the phone vibrates or rings, an individual would be tempted to answer and this would divert his attention.

In understanding how to stay focused, it is recommended that a reader has conducive environment bearing in mind that different learners would stay alert at different circumstances.

This is an indication that no single environment fits all types of students. The right time would also involve studying at the moment when a learner feels comfortable with the schedule such as in the evening or very early in the morning.

The place chosen should not be the classroom or bedroom. But rather a quiet and nice place with a relaxed sitting position such as the library or the office.

2. Take frequent breaks.

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In addition, tips for students indicate that instead of succumbing to distraction, a pupil has to take short breaks.

When engaged in 45-minutes of learning, the student should take breaks of between ten and twenty minutes. Taking longer of breaks of over 20 minutes are dangerous for they might lead to forgetting what one was initially studying.

By planning breaks with an alarm, you not miss them or accidentally take longer ones.

Breaks are considered very crucial because they help the brain to recharge after processing the earlier acquired information. Breaks involving walking around should also be taken as an opportunity to improve recalling memory and test scores.

Breaking in between reading is, therefore, a good way of ensuring that a reader does not overburden his brain/mind with information that would not be processed. Taking pauses in between the reading session refreshes the brain and makes it possible to read for long and wide volumes.

3. Staying focused while reading is also linked with staying motivated.

As stated on EssayZoo, there are different forms of distractions for varied learners and this can be addressed by understanding the reason behind one’s studying.

This is done by taking a test or exam as something meant to challenge the reader’s learning. Since a person’s learning would eventually be rated, the process should start by setting a goal.

Even though the set goal should not be unrealistic, it should be challenging so that the learner can perform better than he has been found in the past tests or maybe better than people expect.

Once an individual is able to surprise others based on their expectations, he would feel motivated to continue studying.

Additionally, learning should be motivated with a reward, which acts as a form of self-control by ensuring that a student is compensated for hard work, studying well, being prepared, and performing well in an exam.

Encouragement should also be done by understanding what learning is important, which is different for diverse readers but all meant to enhance attentiveness to achieve personal goals.

4. Getting enough sleep during studying is a vital way of improving concentration.

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Even though many of the times pupils learn under pressure especially when exams are near, this does not mean an individual should read without sleep.

Just like taking breaks during a day of reading, sufficient sleep refreshes the brain and makes it ready to be fed with and process acquired information.

Learning is successful if one can remember and apply the learned information during a test. This is possible if a person is able to actively concentrate during the planned hours of studying.

According to tips for students, studying for long hours without break or sleep is on strenuous and does not bear the expected results.

Dedicating at least 6-8 hours of sleep ensures that a person wakes up fresh, alert, ready, and relaxed for the day’s scheduled learning activities.

Once ready to learn, a student would be organized and in an ordered place with only the reading materials a person requires, aware of the number of hours to spend on a topic, and the number of breaks he will take including their times.

5. Stay calm to concentrate.

Lastly, remaining focused when learning can be done by practicing concentration.

Once a student has everything he needs on the table, he should not postpone the learning exercise. It is advisable that a pupil is aware of the most crucial information to study first before proceeding to the rest. This is to ensure that one is guided by key concepts that would make the learning enjoyable and encouraging.

Also, practice concentration by not panicking, minimize computer and phone use, don’t listen to music unless it aids in studying, and remaining on topic.

It is notable that by panicking, one would make mistakes.

So make sure you remain calm, take deep breaths, and convince yourself that you read, understand, and pass the exams.

Further, a student should turn the computer, Internet, and the cell phone off to ensure maximum concentration. This is to avoid responding to text messages or searching via the Internet things that are not related to the topic of study.

It is arguable that listening to music when learning acts as a distraction because the learner is provided with additional information to process thus interfering with the real intention of the learning process.

In order to stay on-topic, you shouldn’t explore different subjects at the same time more so when studying boring, complex, and unexciting topics.

Studying would thus be effective if a person remains focused in order to achieve the set goals. Nobody enrolls for a course or learning institution without a goal. This would be achieved if concentration is always at its maximum.

While there are major ways of enhancing attentiveness, the discussed ones in this essay are picking the right time and place, instead of succumbing to distraction, taking short breaks, staying motivated, getting enough sleep, and practicing concentration.

The aim is to ensure that a learner understands the importance of learning and is committed to achieving his intentions.