We’re all equipped with a Through Line; something we’re wonderful at and are meant to give to the world. While some people might suggest mantras or affirmations to learn a new internal language, it’s my FIRM belief that you can’t shift your self-talk without finding your Through Line first.
Learn how to define your Through Line: an important building block when it comes to tackling your negative self-talk. Today on the WANTcast, the #1 tool we’ve got on Women Against Negative Talk:
I grew up a sporadic yet impassioned journal writer. Long stretches of months would sometimes go by between entries, yet when they DID happen, the entries would always be pages long – usually smattered with pep-talks, observations, and comprehensive analyses of the world outside and inside of me (surprise, surprise). And although my journals rarely followed any sort of through line or linear story if read cover to cover, my younger self secretly envisioned them being discovered in an archaeological dig years in the future and serving some sort of important purpose. Therefore, I wrote a short bio in the beginning of each and every new book of blank pages.
What can I say? I was a history junkie with an active imagination.
Thinking big has always been in my DNA. My mind has never been able to wrap itself around the seedling of an idea without envisioning the entire oak tree standing tall and proud, providing shade and shelter and maybe even some pretty fall foliage. Even at a young age, my mind couldn’t envision Older Me not creating something bigger than myself and bigger than other usually dreamed. Case in point: my “bio” in my fifth grade journal read that I wanted to be a writer, actress, singer, model, artist, and teacher. I was only nine, but my head couldn’t fathom Older Me being linked to one single career and not using every single part of me to its fullest potential.
It’s normal to want to accomplish big goals – and normal to want them now. They’re just so damn attractive, and most of us (myself included) are so easily romanced that we think we’ve got this, no problem. Just like in any relationship, when you enter into a new idea, new job, or new circumstance, there’s this beautiful stage of initial excitement that you ride right away. But after the initial thrill, new excitement always morphs into one of three things: disinterest/disenchantment (in which case the situation falls away as something that was never meant to be), blind ego (in which case you start to take the thing you once revered for granted, as something you’re entitled to or inherently deserve)… or a grand love, a developed and nuanced deep love you want to keep learning from, one that keeps pushing you and challenging you to be the kind of person you’ve always known you were inside.
Going big right from the get-go rushes the process –
which robs you of the reward.
The ride that really takes you somewhere is more like a slow and steady river flow than a gush of water straight from the geyser…
Fun fact: I’ve been teaching fitness classes for a decade. I’ve taught to one person and I’ve taught to sixty. I’ve had the stereo system die in the middle of my class and lost all of my music (I started rapping. Not my most brilliant idea). I’ve had my bosses audit my classes and have been starstruck when a celeb-to-me walked on in looking to me to lead the way. I’ve, to my horror, slept through my alarm and missed work.
I’ve been reprimanded and I’ve been praised. I’ve been harassed and I’ve been asked for help I could not give. I’ve known everyone in the room and I’ve known no one.
And let me tell you, I am so grateful I didn’t get where I’m at now way too soon. Looking back, everything happened right when it needed to. Starting small and trusting my journey back then, step by step, allowed me to be fully present and soak in each and every lesson – and now enables me to keep my heart open to all the lessons I know are still to come. I am still a beginner. Aren’t we all?
Getting experience is not about a popularity contest, street cred, or gathering up a bunch of LinkedIn referrals. It’s about…well, experience. You won’t know what to do when you fall on your face until you actually do. You won’t know how to manage major transition until you have to.
Experience is less about your resume
and more about your ability to navigate a range of scenarios
with a fine cocktail of confidence, perspective, and humility.
Sometimes timing catches us off-guard, however – and we’re given huge opportunities out of the blue, when we’re just starting out on our journey. We’re thrust into the spotlight, lights glaring in our eyes, making us squint and struggle to see through spotted vision.
And when that happens, we must actively keep searching for chances to learn. We must seek out a strong foundation, even if the external looks big and grand. Because if not, we run the danger of burnout, overwhelm, or even worse – developing a character-damaging ego. We run the risk of being that person who gets pissed off when she makes a mistake instead of searches for a new opportunity from the rubble.
We run the risk of becoming complacent – and complacency is the place where dreams go to die.
III – Step now.
I look back on all my grand ideas and big dreams scribbled down in journals and I’m a little surprised at how spot on they all were. The only thing I had wrong, really, was the timing. There it is, tangible evidence of my intuition and vision hard at work. It was all meant to be. I just thought I was in control of WHEN it was meant to be. How glad I am I kept putting one foot in front of the other, always anticipating the next-best-thing around the corner and not stopping just because that next-best thing didn’t look exactly what I thought it would look like. Or even like a next-best-thing at all. Life is like one big game of Chutes and Ladders: sometimes we climb and sometimes we slide, but we all get to that finish line, because duh, we keep playing the game.
Starting small and growing from there is one of the biggest gifts you can give to yourself. If you’re doing it right, whatever “it” is, you will mess up or fall short. A lot. But if you are NOT feeling lost sometimes, if you’re NOT learning something new every day, if you’re NOT slightly doubting yourself on and off, if you’re NOT botching things up or falling flat on your face or screwing up unintentionally as you boldly move forward in spite of all that – and on the flipside, if you think you are above missteps or are too good to grow – then it’s not that important to you and your path anyway.
The best ideas and jobs aren’t sustained on an initial, huge gesture –
they’re sustained on the small steps forward you take now and every single day to grow, learn, and be a way that surpasses the day before.
I will always be a goal setter and a big dreamer. It’s in my nature. And I’ve learned, seeing the big picture and the grand oak tree – knowing where you want the journey to take you – is a strength that’s not to be discounted.
But just as important, if not more, are those small steps you take every single minute to help your ultimate dream materialize. Every single millisecond is a lesson in the making, every single mini-step strings together to lead you down the path you’re meant to forge. As a writer, actress, singer, model, artist, teacher, trainer, chemist, entrepreneur, designer, archaeologist, accountant, chef, creative, best friend, parent, sibling, spouse, leader, mentor, muse. Maybe even all the above.
You just have to make the first move – and then the next first move – and then all the next first ones after that.
I am so proud to bring you THE RECOVERY MYTH: a four-part miniseries by WANT sharing real-life stories, smashing open misconceptions, and shining a light on what recovery from an eating/body-related disorder or addiction REALLY looks like.
I’m talking to experts, healers, and real-life recoverees answering some of the top recurring questions I’ve gotten from you over the last few years. Not just questions about recovery itself, but about the befores, the durings, the afters, and all the in-betweens that can sometimes seem like you imagined them.
To be clear: the point of The Recovery Myth is NOT to prescribe a roadmap or provide a neat-and-tidy picture of what recovery looks like. The point is to dispel myths surrounding recovery and gain multiple perspectives to provide a more inclusive, holistic, and ultimately helpful view of what it looks like to go from the darkness into the light.
In Part One, we debunked the seven biggest myths and misunderstandings surrounding recovery (read + listen here). In Part Two, I talked to actor, host, blogger, and activist Lynn Chen all about navigating recovery in the midst of social media pressures, food intolerances, and a #bodypos world that sends mixed messages (listen here). And in Part Three, I spoke with healer and founder of Breathwork For Recovery Nathaniel V. Dust all about processing trauma, rewiring behavioral patterns, toxic relationships, and alternative forms of therapy you might not ever have known existed (listen here).
For the final installment of The Recovery Myth, I polled a group of healers, experts, activists, and warrior women (all who have experienced an eating disorder) and asked them one simple question:
What does recovery mean to you?
The answers to this question were just as varied as the women who answered it, but every person touched on one common thing: it’s a lot more complex than just a before and after shot.
Here’s what they said:
Recovery isn’t so much about getting back to normal as it is about the process of creating a new normal. No one formula works for everyone, and no one path is linear.
Recovery isn’t always obvious – because the real healing happens in parts of your head and heart that no one can see. Learning to create a new normal in life also means creating a new normal when it comes to how you deal with discomfort. The hardest part of recovery isn’t necessarily when you’re first learning how to stay away from or replace the behaviors you once had: the hardest part of recovery can be when you think you’re on the right path and then get sneak-attacked by something you didn’t realize was a trigger. That’s why it’s called a trigger – you don’t see it coming and it hits. FAST.
The recovery dance can feel like a risky one. Triggers everywhere. And not a lot to trust. But then again, building trust often times feels like the riskiest feeling of all. And just like building trust in a friendship or romance, the biggest risks reap the biggest rewards.
To be “recovered,” by society’s standards, insinuates being saved by something or someone. And let me be clear: YOU NEED TO ASK FOR HELP. Call. Text. Reach out. Book the appointment. Have someone book it for you. Just involve others. Humans are community-driven creatures. We need each other, in our highest highs and lowest lows.
But no matter how much therapy you go to, treatment you have, or self-help books you read, the only person who can truly save you…is you. Recovery is a choice that comes about with a lot of support, but is spurred into action when you finally say no to your crutches and YES to your capabilities. Recovery is becoming the you YOU know you’re meant to be.
To me recovery is self-awareness. It’s having the courage to really examine my [body image & food] thoughts, choices, behaviors and get honest about what the intention behind them is and trying to make the best choice in each moment. For the most part I know what is the most recovered thing to think or do or eat but making that choice again and again each day is where some challenge comes in. I think of recovery as flexible – it ebbs and flows but more and more each day I lean more towards self-awareness and getting honest about the intentions behind my actions.
To answer the question of what recovery means to me, it means living my life by a set of principles that were outlined in the Big Book of Alcoholics Anonymous, from living with honesty to making amends to trusting in a higher power. I live by those prinicipals in all areas of my life (my food/body, relationships, work, etc) as though my life depended on it – because it does. What I learned when I attended OA was that I have a physical allergy to certain types of food/behaviors and that once I start eating that food or doing that behavior (purging) it is impossible for me to stop. My body and mind are different from other people who do not suffer with the same allergy. I learned that abstaining from those things will give me great freedom. And the only way to abstain and be free is to work a day at a time on what the true problem is: it’s not food, but rather an inability to cope with life.
Food was my solution to my problems and I have since found a new solution: I learned that my illness is never cured but can be arrested on a daily basis if I’m willing to do the work. I have developed a relationship with something outside of myself and I live my life (or try to on a daily basis) to be of service to others. I believe in being honest and looking within myself instead of outside myself at what is wrong with others. I owe my life and everything amazing I have today to the 12 steps. My husband, my family, my job, my changed outlook on life. Through this I have freedom from food obsession, body obsession and can enjoy the deep meaningful things in my life.
-S., WANT reader
Recovery means an internal healing. Recovery is an everyday commitment of introspection, acceptance and a willingness to be vulnerable with the unveiling of your true self.
Recovery is a choice. Recovery is your opportunity to show up for yourself in a profound and permanent way. How you accept yourself, present yourself, and care for yourself is a blessing and a much sweeter blessing when you are confronted with the negative self talk and comfort of falling back into self-sabotaging habits. Every moment you choose your health and your happiness over your past demons you are living your recovery. Take the wins.
Recovery means freedom. I have the freedom to take chances and risks, experience complete bliss as well as struggle and sadness. The freedom to live life in every moment and in every emotion without the need nor the desire to numb out and resort back to the harmful behaviors my eating disorder once had me trapped in. I am free to bravely live my life in all its glorious beauty and strife – no hiding in shame and no apologies for my authenticity.
To me, recovery means not having to think about recovery. I got to a point in my recovery when my life was all about recovery — being in it, staying in it, being accountable for it, performing it, etc. I was all about talking about food, posting about nutrition, thinking about my body, reaffirming my body image…it got to the point when I was “so recovered” that my entire identity was recovery.
And so I stopped “recovering” — because I was already recovered. And I went out and tried “discovery” instead. I found interests that brought me outside of the kitchen and the gym and off of social media. I continued to be recovered (not falling back into disordered habits, patterns, mindsets, or behaviors), but I just used all of the extra time I got by not thinking about food or my body to go out and do something fun with my life.
Everyone’s discovery will look different — because no two people have exactly the same interests — which makes it much harder to be prescriptive about than recovery. But you have to go out and try and not be afraid to fail. There’s no wasted time in discovery, even if the thing you try isn’t something you want to do again.
It’s a learning process in which you get to fully come into your own.
Now I’d love to hear from you: what does recovery mean to YOU?
Let me know by adding your answer to the mix in the comments – because each of us experience recovery differently, and each of us have a lesson to share. I’ll be featuring some of my favorite answers in the final WANTcast episode of The Recovery Myth.
Can’t wait to hear from you!
Know someone who might need this miniseries? Forward it along and let them know you care.
Know someone who might be able to contribute something unique to the conversation in the next round of this miniseries? I’d LOVE to meet them. IF YOU OR SOMEONE YOU KNOW HAS GONE THROUGH AN ED/ADDICTION/SUBSTANCE ABUSE (**AND HAVE SUCCESSFULLY RECOVERED), OR ARE AN EXPERT IN THE FIELD, shoot me an email at email@example.com and we can get to talking.
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I’m not gonna lie: the last few weeks have felt really, really tough. The kind of tough that’s hard to explain to people. The kind of tough that makes it hard to motivate yourself to write. The kind of tough that puts off tasks and escews social plans because there’s a rager going on inside your head 24/7. The kind of tough that make you question…well, not everything, but a whole damn lot.
I don’t know if it’s because we’re nine months into the year and still dealing with SO much of the same BS (you know what I’m talking about.), or because it feels like I’ve been doing double duty looking after both others AND myself and the load has just felt really heavy lately, or because the seasons here in NYC are starting to shift a bit early and I’m caught off-guard by a change I wasn’t ready for, or because the brainspace that is usually reserved for “future growth” in both the personal and professional sense has been hijacked by wedding/marriage prep.
((Or maybe it’s just because I’ve been listening to the new Phantogram album on loop and it’s making me feel things that have probably been repressed for a really long time.))
In any case – I’m not a stranger to this feeling of heaviness and toughness, which is why I think I’m not too crazily overwhelmed by it. I know it well. I used to get really scared that it was my default state. That I was destined for a lifetime of being in conflict with the way I was inside vs the way I was perceived by others: glass-half-full to everyone else, is-that-glass-even-able-to-hold-that-much-water-without-tipping-over to myself inside my head. It wasn’t that I was overly optimistic and constantly disappointed, OR overly pessimistic and cynical about the world. I just felt feelings about everything. Hence the heaviness.
And then I dated someone who was like this way more often than I was. He was one of the most creative, intuitive, empathetic people I knew – and most emotional, besides myself. I saw his highest highs and lowest lows, and he always seemed to bounce back to neutral eventually.
How did he navigate his tough spots so gracefully?
With a catchphrase I soon adpoted as my own: The emotions of the situation are not the reality of the situation.
This doesn’t mean your emotions are wrong. It just means they’re not an accurate picture of what’s going on OUTSIDE your head. You are allowed to feel exactly how you feel, and feel it about exactly what you feel it about.
So while, say, these last few weeks have felt really heavy and really tough, I know now that this is my emotional response to a set of situations at hand. And emotions are ever in flux. This is just an ebb in my flow.
The solution, for me, is to just start do-ing.
To do one small, small thing that sets off a chain reaction in my head and heart that tells me I’m okay.
That I’m capable of moving forward even if I don’t feel like I am.
The one thing empowers me in an oh-so-small-but-oh-so-big way to do one other thing, and then another, and then another. It’s like picking loose change up off the ground…eventually you have enough coins to make a full dollar. And you have to pick up every single coin to get there. Sometimes you luck out and find a quarter. Sometimes you’re relegated to pennies. But both make you at least one cent richer than you were the second before.
Ever caught yourself saying, “Eh, it won’t matter anyway”…or, “It’s not enough”…or, “It’s too small to count”….??? Welp, one step is better than no step. And you can’t move anywhere if you don’t take one step after the other. Send the email. Return the call. Write the thing. Write a LINE in the thing. Get your shoes ON. Heck, make the bed!!! When the world seems the most overwhelming the best thing we can do is just take life choice to choice. No choice is too tiny. No change is too small. No decision is insignificant.
I’ve started to work through my feelings of heaviness by doing small acts at the very beginning (or middle, or end) of the day that make a HUGE difference. I’ve learned that when everything feels tough, nothing feels doable. I tend to procrastinate and tell myself I’ll get to things once I feel “better.”
But – and this is something I need to KEEP reminding myself over and over – once I start doing *A* thing, whether or not it’s *THE* thing, then I start to feel two percent accomplished and two percent more likely to do another thing, and another, and another, and then eventually everything feels a lot lighter and a lot more manageable. And eventually, I’m back to writing again. And it’s like the toughness never happened.
Except the body remembers.
And the body takes with it the good stuff if you let it.
So accomplishing one small thing after another in the midst of tough times helps develop resilience and PROOF that the toughness is not your default state. It’s one part of the amazing, multifaceted person you are.
And that’s the reality of the situation.
Need some ideas? Here are some things to do when literally just getting out the door seems like a feat in and of itself, your heart is feeling either understandibly or inexplicably heavy, and you don’t feel like doing anything:
Make your bed.
Exfoliate and/or put on a face mask.
Brew yourself coffee.
Send ONE email you’ve been meaning to send (this is my own personal go-to).
Text a friend and tell them how much you love them.
Clip your toenails.
Read three pages of a book.
Lace up whatever shoes you exercise in and tell yourself that if you still don’t want to work out after 10 minutes, you can stop.
Blow dry your hair.
Take 10 slow, long, loud breaths.
Update your resumé, press kit, LinkedIn, or social media accounts.
Do your laundry, then – plot twist! – fold your clothes after (instead of leaving them on the ottoman what do you mean i never do this…).
Make or buy organizational tools for your drawers and closets so you know where things are when you need them – and then organize those things.
Make or buy yourself a healthy meal – or pack your lunch for the next day.
If you use a calendar app on your phone, set a reminder at a specific time (every day, if you’d like) to plan your next day or just to take a standing break.
Drink a full glass of water – it’s amazing how much simple hydration can do.
Hug someone. PS – a puppy is definitely “someone.”
Now I’d love to hear from you! What is something you do to help yourself get back on track when you don’t feel like doing anything? Leave a comment and tell me your go-to.
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Faking it is the worst. No, matter whether you’re feigning confidence in an interview or fighting off your impulse to hide from adult responsibilities or in the passionate midst of a NSFW sitch, “faking it” feels uncomfortable, guilt-riddled, and, well, fake.
Multiply this by a bajillion if you’re an introvert – and a bajillion more if you’ve just said yes to yet another social invite on the cal.
As an introvert, going to an event or getting yourself into a social situation “just because” is usually a set up for disaster, guilt, and low self-confidence.
So how do you avoid a meltdown…without avoiding a social life at the same time?
On one hand, you’re an introvert through and through…along with about half the population. You gain energy from within yourself instead of from interaction with others in the outside world. You need time to make decisions and mentally rehearse what you want to say, instead of making decisions quickly and thinking out loud.
Most importantly? You have a private self that is only revealed to your inner circle, the people you trust – which can make it hard to want to be social when you don’t know many people.
The people who don’t understand might peg you as aloof or shy.However, you know that shyness and introversion are not the same thing. Shyness is the fear of negative judgment, and introversion is a preference for quiet, minimally stimulating environments – your thoughts and ideas, the way you react to a piece of music or a string of words, that is stimulating enough. You do your best work in your head, with deep reflection. You are truly your own best friend.
On the other hand, just because you’re a bona-fide introvert doesn’t mean you want to shun socializing. And you know, introvert, that being your personality type doesn’t mean you’re necessarily quiet or shy.
As an introvert, you truly enjoy being around others and benefit most from deep connections. Small talk doesn’t really interest you, and the quantity of connections aren’t so much as important to you as the quality. You get high off of those instances that just seem to click – and even though you are at your best when given time alone, sometimes you feel your trait is shutting you off from a whole world that awaits.
We live in a culture that pays the most attention to extroversion: one that tells us that the signs of a thriving personal life are having a large social circle, bustling days filled with activity, and jam-packed nights filled with soirees.
In reality, we actually live in a culture that is FILLED with scenarios made for introverts, from one-on-one interactions to solo commutes to independent choices.
Pop culture caters to extroverts, so you may believe you’re the odd (wo)man out. But introverts are the ones who instinctively know how to navigate the deepest of waters in any social scenario. You’ll gain the most value from your social activities if you not only recognize your strengths, but find a purpose behind why you’re going. Because you, dear Introvert, have so much to add to the world, and every social situation can benefit from your insight and worldview. Introverts instinctively know how to navigate the deepest of waters in any social scenario. Click To Tweet
Here are 7 ways to stay social while still being true to who you are at your core – no faking required:
1.) Enjoy the silence. As an introvert, bustling parties and crowded rooms can be overwhelming – making you shy away from those situations altogether. There will be times, though, you cannot avoid being in the middle of the action or simply don’t want to opt out of every invitation.
Intersperse moments of silence throughout your day, and bookend the event with silence as well. Knowing that you’ll be able to decompress in peace is vital and prevents panic from setting in when you feel like you can’t get away from the literal and metaphorical noise.
2.) Redefine “networking” as “friend-netting.” Don’t worry – I shudder at the thought of “networking,” too. And when you’ve got work functions to attend or mixers you’ve said yes to, it’s easy to feel like a fish out of water.
Instead of focusing on the quantity of people you meet or conversations you have, relish in those one or two meaningful conversations or connections. Instead of networking, find the one or two people that you can devote your focus and attention to. My fiance calls this “friend-netting.” The chances are very slim you’re the only introvert at the party – even if it feels like it at times. Use your killer instinct to find your fellow introverts and maybe even bond over your shared trait.
3.) Ask active questions. One of your strengths is what a wonderful listener you are – and most people love to talk about themselves (not a bad thing – we all love to talk about things we feel we have expertise in, and who is a better expert of ourselves than…ourselves?). Avoid small talk by asking open-ended questions to people you meet, listening carefully, offering up a little piece of information about yourself to form a connection, then ask another question based off the last answer.
For example, instead of asking where someone is from or if they’re been to this person’s party before or if they like the weather or whatever (all of which usually only involve a single word answer), ask how long they’ve lived in your town, how they first met the host, or what they usually do for or love about whatever season you’re in.
4.) Know your yesses – and your nos. What are the qualities you enjoy in an event? What are the things that drain you? Maybe you become anxious and tired at night, but enjoy daytime or afternoon events. Maybe you’re a night owl but any social scenario that takes place before noon makes you cranky. Maybe you don’t bat an eye at parties hosted at someone’s home, but clubs and bars give you goosebumps in a bad way. Know your preferred times of day, locations, days of the week, and other details so that you can make an informed decision about whether to attend or not. If the nos outweigh the yesses by more than two thirds (or even one half), opt out and pat yourself on the back for knowing yourself so well.
5.) Go with a like-minded friend. As an introvert, it’s in your nature to shy away when you sense a highly extroverted personality taking the spotlight. What’s frustrating is not the person herself, it’s that you end up feeling like you’ve put your own personality on hold in order to accommodate someone else – which is usually never an extrovert’s intention to begin with.
Going with a like-minded friend not only evens out the playing field when you’re in group conversations, it ensures you’ll have at least one person to bond with in merriment. Hey, you can even go with a trusted extrovert who gets you and can help take the pressure off being “on.”
6.) Do the coordination yourself. Whether it’s offering up the location of your lunch spot or diving deep and hosting your own soiree, taking charge of the coordination is a secret tool of introverts. If you’re coordinating, it not only gives you a say in choosing an environment/guest list that suits your comfort level (say, a unique hole-in-the-wall coffee shop instead of a loud trendy restaurant). It gives you a sense of purpose…which is key for an introvert’s social fulfillment.
7.) Cut yourself some slack. As author Elaine Aron says in her book The Highly Sensitive Person (someone who is extremely easily affected by their surroundings and emotions – another personality type you very well might possess as an introvert. I do!), everyone is a bit awkward at their non-specialty.
If you find yourself in the middle of small talk or a conversation you’re flubbing up…if you’re slowly gravitating toward the corner and hugging the punch table…ease up on your self-judgement. Your speciality isn’t small talk or big groups, it’s deep conversations and making a small group or one-on-one interaction feel like it’s the biggest, most important interaction there is. And that’s a gift you should never overlook.
Worst case scenario? You get to people watch. And every introvert knows that is a goldmine.
I’m no stranger to sweat therapy: I hit the gym on the regular. My running shoes are practically a second set of feet. I’ve never been one to turn down a chance to get down (dog) – heck, I’ve been teaching spin classes since people thought it meant you go to a class and turn around in circles for 45 minutes on end (for real. people used to ask me if that was what a spin class was).
I’m well aware of both the physical and mental benefits of getting my heart rate up on the regular, and consider fitness more of a lifestyle habit than a to-do to get to-done.
So why, then, do I wake up some mornings feeling like the last thing I want to do is get moving?
According to catchy headlines and fly-by-night trends, we’re supposed to sweat it out the same way no matter the season: with intensity, with drive, and with an all-or-nothing mentality that promises slimmer thighs!, better sex!, and brighter moods! 365 days a year. We force ourselves into routines for the sake of routines, not taking into account that we are living, breathing, changing beings who experience enough physical, emotional, and spiritual shifts in a mere day to fill up a week’s worth of SoulCycle classes by 12:01pm on a Monday afternoon.
Study after study shows us that exercise can boost our mood, help our bodies clear out toxins, and make even the most everyday of activities seem a whole lot easier (hello, five-story walk up apartment). But when you’re feeling fatigued, uninspired, or just plaindown-in-the-slumps, scientific facts don’t help all that much. And the “accountability” factor of having a class to make or a trainer to see isn’t always a surefire recipe to get amped up.
The solution: You’ve got to make your workout work out for you.
I’ve definitely struggled with this sincemoving across the country. Not only was I not used to the seasonal shifts, but I had to completely restructure my schedule, top to bottom. This definitely included the way I moved. I loved exercising outside, which I didn’t have many opportunities to do in LA – one point, NYC! The gym was also a huge part of my community on the west coast, and I found that the NYC gyms where I felt that were NOT the ones that were the closest to my house. And then there was rain, there was snow, and there was that huge dramatic shift in early November when I didn’t even want to leave the house let alone break a sweat. Thankfully, ten months in, I’ve figured out my roadblocks and how to move through them in order to get moving.
Feeling blah? I feel you – and there’s no need to letnegative self-talk stand in your way. Here are five ways to set yourself up for success and motivate yourself to exercise, no matter how you feel:
1) Give yourself options. Ever notice that the more often you do something extreme, the more your body starts to want its next hit? It’s kind of like that with fitness. When it comes to working out on a down day, it’s important to feed your cravings, not your addictions. That could mean foregoing your usual five-mile run for a meditative walk in the park. That could mean modifying your burpees in your HIIT sesh so there’s no push-up involved. That could mean trading in plank for child’s pose. Knowing you have options within the workout you choose removes that all-or-nothing feeling and gives your body what it actually wants (feeds the craving) vs. what you think it SHOULD be wanting (feeding the addiction).
2) Have a Plan A…Plan B…Plan C….Plan D… I love to run outside. But I know myself, and there are certain situations in which even the most persuasive person I know (hi mom) wouldn’t be able to convince me to haul you-know-what out in the open air. If you’ve learned how to psych yourself to run in brutal heat, icky rain, or I-can’t-feel-my-face cold, more power to you. Me? That’s a big NOPE in my book.
In the past, I’d either force myself to brave the elements or skip out altogether. Not only was the former potentially dangerous and the latter a surefire way to make me a crankypants for the rest of the day, but neither of those options had to be the solutions! Now I know to always have a Plan A, B, C, even a Plan D for making my workout work for me. Running outside not an option? Use the treadmill. All the treads already taken at the gym? Hop on an elliptical. No cardio equipment available whatsoever – or it’s just too miserable to leave the house in the first place? Say hello to my fave,customizable self-confidence boosting workout. Having multiple options at the ready, I’ve found, ensures I can make a decision that’s right for me no matter the circumstance.
3) Wear what makes you feel good. Many fitness pros and motivational coaches will recommend that a surefire way to get amped to work out is wear a rockin’ piece of fitnesswear. And that’s solid advice. Heck, a whole activewear revolution is happening because of that exact school of thought!
The problem is, sometimes that’s not what actually makes us feel our best – especially if we’re feeling uncomfortable in our own skin. When I’m feeling down on myself and physically uncomfortable, I wear clothes that have a little more “give” to them. Sometimes, I throw on my fiancé’s old t-shirt and call it a day. Point is: if your fitnesswear best makes you feel rockin’, rock on! But if an old concert tee and stretchy pants from 2008 make you feel great, that’s great too. It’s much easier to get in a productive – and pleasant – workout when you’re less concerned with the way you look and more invested in the way you feel.
4) Make playlist presents for yourself. When I find music I love, I become borderline obsessed. So muchso, in fact, that I’ll listen to an entire album or playlist on repeat for weeks, then move onto another set of songs for another few weeks after that. And so on, and so on. That first time I listen is always the most exciting – so what I’ve learned to do is create a playlist for myself (or download an entire album on Spotify) and promise myself not to listen until my next workout. This works with playlists, genre “stations” on Spotify or Pandora (I’m all about the “90s Smash Hits” right now), even podcasts. Giving yourself something to look forward to within the workout setting is a great way to trick yourself into putting the work in and having a blast in the moment.
5) Give it a REST. Okay, so this one might seem counter-intuitive…rest to motivate yourself to exercise? Isn’t this a recipe for a negative talk spiral? Actually, it’s the exact opposite. I’m not talking about resting when you’ve got adrenal fatigue or are overtraining – which, obviously, require rest. I’m talking about letting yourself off the hook. If you’re constantly pressuring yourself to “be motivated,” how will you ever get there? Just like with food, your decision to exercise (or not exercise) is not good or bad – it just IS. Yes, sometimes it’s necessary to just get up and do it even when you’d rather be binge watching Orange Is The New Black on your couch. But at the same time, it’s necessary to train yourself to cut yourself some slack. How can we ever develop a healthy relationship with our body if we’re constantly putting the pressure on it to look, act, and do things a certain way? In my experience, this is a breeding ground for guilt and exercise addiction. Give yourself the space to breathe – you might be surprised by what happens when you start to approach exercise as one of many opportunities to feel good, not one sole chance or obligation to do things the “right” way.
WANT YOURSELF: Now, you: I’d love to hear how you motivate yourself to exercise when you’re just not feeling it. Is there a specific trick you’ve got up your sleeve? Is there a song or playlist you’ve go that gets you going no matter what? Leave a comment below – your sweat-positive strategy might be exactly what someone else needs to get them spinning in the right direction. Literally or figuratively ;)