How Happiness Science Can Help You Exercise Better

我们大多数人都认识到benefits of regular exercise:应力较小。More energy.更好的睡眠。Longer lives.和幸福。Regular exercise is one of the simplest and best things you can do to boost your happiness.

我们大多数人都知道我们应该做什么。Walking more.Yoga.撞到了举重室。Signing up for that charity bike race your colleague is organizing.

Knowing the why and the how of getting and staying in shape are relatively easy compared to the starting and sticking to it.我猜你在过去的几年里为自己设定了一些健身目标,但你还没有达到。I know I have.我们都有。

所以这就是你所错过的。Three tips from the science of happiness and goal achievement that will help you adhere to your fitness goals once and for all.

Stick-to-It Tip #1: Enjoy It

把有规律的运动变成习惯最重要的一步是make it fun.Who wants to wake up at 5 a.m.对于一个劳累的训练营课程,谁会让你哭?If you do,great.如果你不这样做,那就别想了。有上百种方法可以锻炼身体,其中一些方法比其他方法更让我们每个人愉快。

Finding the right activity,whether it's ice skating,ultimate Frisbee,或是梅伦格舞,只是开始。Make your fitness routine more enjoyable by making it social.和朋友一起散步可以增加你锻炼时的快乐,也可以增加你的强度和持续时间。

同时,一定要花些时间来享受锻炼带来的好处。If you're able to get outside and do an activity in nature,花点时间沉浸在你周围的自然美景中。Pay attention to the ease with which your body moves and the invigoration you feel when you begin moving.即使几小时前你已经完成了一项训练,notice the changes in your energy throughout the rest of your day.Savoring and appreciating these small details will help keep you motivated to keep the habit up.

Stick-to-It Tip #2: Change the Goal

在一个study加州大学洛杉矶分校的心理学家大学生在考试前一周被带到研究实验室。一组学生被要求想象考试成绩好的结果。Another group visualized theprocessrequired to achieve the good outcome.In other words,they imagined themselves studying.The students who visualized the process of studying ended up studying more and performed better on the exam.

Fitness goals经常涉及结果。Lose 20 pounds.Run a 5K.Climb the stairs without gasping for breath.But other than setting a target to know whether or not we've succeeded,这些目标实际上并不能帮助我们将欲望转化为行动。

Instead,像一个有良好学习习惯的学生。弄清楚什么过程能使你达到你的目标。想跑5公里?How many days a week will you train?为了锻炼你的耐力,你将进行多少或多远的锻炼?哪些非运行活动是您计划的一部分?When and where will you do it all?Do some research if you need to and draw up a plan.Gauge your success not by how quickly you reach your outcome goal,but by how successfully you stick to your process.这个过程总是完全在你的控制范围之内。

坚持住技巧3:让它变得容易

Don't be naïve.Expect that there are going to be hurdles in creating and adhering to an exercise routine.Some days you're going to feel tired,懒惰,overstressed,or frustrated about the mess your spouse left in kitchen last night.你可能会认为,尽管有这些障碍,但成功的人是通过纯粹的意志力来实现的。你错了。

In Walter Mischel's well-known marshmallow experiments of the 1960's and 70's,kids were offered a choice.At any point,他们可以选择在他们面前吃一个美味的棉花糖。或者等等,他们会得到两个奖励。The researchers left the children to struggle with the decision on their own.Some kids— those lowest in self-regulation—just grabbed the first marshmallow and went to town.Others waited,盯着棉花糖看了几分钟,但最后还是让步了。这群人中最自律的不仅仅是依靠意志力。They changed the game.Some turned their chairs around so they wouldn't be tempted.Others closed their eyes and kicked at the floor to distract themselves.

Imagine the adult analogy.You know you have a problem drinking more soda than you should.What's the better strategy?每次打开冰箱时,用意志力阻止自己去抓一罐可乐?或者一开始不在店里买汽水?The most self-regulated among us do the latter,making choices that structure their environments in a way that makes the choices they want to make easier.

So rather than relying on willpower to trek across town to the gym every morning,找一个已经在你上班路上的。When you're planning for an early morning exercise class,把你所有的运动服都摆出来,your gym bag,a bottle of water,snack,and your keys the night before.你一下班就打算出去走走吗?Change outfits before you leave the office so that you're ready to go as soon as you get there.By anticipating the feeling of doubt or hesitation you might have to follow through on your workout plan in the future,你可以在现在比自己聪明,把它短路。

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