Fitness: Overcome Your Obstacles (cont.)
This series of putting off important goals can be discouraging. To fight the inner brat, refuse to work with it. "You don't negotiate with a little brat," says Wallin, who has authored Taming Your Inner Brat: A Guide for Transforming Self-Defeating Behavior.
It would also help to get to know the inner brat's tactics and to find a way to regain control. Concentrate on the reason you are making changes in your life. This will divert your attention from the little voice's ranting.
Dozens of other factors could distract from a New Year's resolution to get fit, says Michael Gerrish, exercise physiologist, psychotherapist, and author of The Mind-Body Makeover Project: A 12-Week Plan for Transforming Your Body and Life.
Gerrish says there are unidentified fitness obstacles (UFOs) to positive change. These UFOs block the motivation to eat right and exercise. They include things such as:
The 52 most common UFOs are listed in Gerrish's book, which has a test people can take to figure out which obstacles they have. The test is not meant to be diagnostic, but it could make people aware of barriers to success.
"Until people find out that they have these kinds of problems, anything that they do to try to get themselves motivated is, in general, going to be for naught," says Gerrish.
For instance, people who resolve to work out at 5 a.m. daily may have a slim chance of success if they do not realize they have low-grade depression, seasonal affective disorder, or a hormone imbalance that could make getting up early an extremely difficult task.
Once people figure out obstacles to change, they can determine how to address them. To treat a medical or biochemical problem, Gerrish recommends a visit to a doctor. Psychological trouble could be managed with the help of a mental health professional.
"The likelihood of success will be much greater if you address obstacles right upfront," says Gerrish.
Actions Speak Louder Than Words
John C. Norcross, PhD, co-author of Changing for Good, conducted small scientific studies on New Year's resolutions and found successful resolvers behaved in a similar manner.
"For the most part, it's what you do, not who you are [that effects change]," says Norcross, noting that personal characteristics, types of problems, and levels of motivation make little difference. "Behavior is what matters."
According to Norcross' research, successful resolvers did the following: