Struggling to Exercise?
No advice. I have something better that works.
I know you’re overwhelmed with information and advice...
Today, I'm just going to be with you as you easily practice the basics of 4 evidence-based behaviour change skills...
In the end, we’ll celebrate your mini-transformation today! :)
Ready?
I want you to guess—What are you feeling right now?
You are reading... so my guess is: Boredom? Anxiety? Joy? Numbness?
Not sure? Or is it too much to think for your tired brain?
Okay. Forget guessing.
We get to make it fun!
Lift your index finger with me.
We’ll be closing our eyes for the next part, alright?
Close your eyes and put your index finger anywhere on this wheel:
Open your eyes.
What feeling did you pick?
I picked “bored”. I agree with it.
You don’t agree with yours?
You can choose to do it again till you find a feeling that you agree with.
Picked your feeling?
Awesome.
Now, imagine...
3 movements through which a human body can express that feeling.
Joy: Dance? Jump? Run?
Anger: Kick? Slap? Throw?
Boredom: Stretch? Tap? Walk?
(Can’t think of any? You can ask ChatGPT or any AI for ideas)
Pick one movement for your feeling.
I picked “walking” for “boredom”.
What did you pick?
Next, tell me, in what position is your body right now?
I’ll tell you mine. I’m sitting.
The movement I picked earlier was “walking” for “boredom”.
So, what’s the first action my body needs to do to walk?
To go from—“I’m sitting” to “I’m walking”?
Unfold my leg? Lift my back? Move my toe?
I pick “move my toe”.
What did you pick as your first action to go from “I’m sitting” to “(the movement you chose earlier)”?
Next, we’re going to tell ourselves very kindly to do that first action—
“Natasha, please move your toe”
“Natasha, please move your toe”
“Natasha, please move your toe”
(Please use your name. Unless your name is also Natasha. Yay Hi!)
It is not an order. It is a sweet request. Like talking to a baby. (Feel free to use your baby voice)
That’s it.
We keep repeating it with kindness.
Then, we pick the next little action and we tell ourselves kindly to do it.
And so on...
Till the gap between “I’m sitting for boredom” and “I’m walking for boredom” is closed.
Or the gap between “I’m scrolling for numbness” and “I’m lifting heavy weights in the gym for numbness” is closed.
Or the gap between “I’m eating ice cream for loneliness” and “I’m dancing for loneliness” is closed.
Fill in the blanks with any action and feeling you want:
I’m closing the gap between “I’m _________(an action you want to change) for _______(feeling)” and “I’m ________ (an action you want to do) for _______ (feeling)”.
Of course, you don’t have to close a huge gap in one try. You can choose to stop anytime in the middle. Even if you stop after moving your toe, you still close a little gap today.
It’s like training for a long jump. We all start with the little jumps. :)
How are you doing so far?
Moved your toe? Your back? Kept your feet on the floor?
Awesome.
Congratulations!!!
You did it! You moved your body! :)
Bonus skill: Want to make movement a part of your daily life?
Connect each little movement to your value or identity.
“This movement that I just did proves that I’m an active person & ____ (health/ vitality/etc) is important to me.”
By the way, did you even realise all the science you learnt today?
You just learnt the basics of 4 behaviour change skills:
Emotional regulation
Task initiation
Value Salience
Metamotivation
Easy?
Have questions about change? Ask them anonymously:
...and if you want to close this gap👇🏼
"I want to change" —> "I did it!"
I'd love to be your behaviour change partner.
Visit natashazorana.com to become your best version with Behaviour Change Science + Feminine Energy Support.
I like this approach. Task initiation was my favourite of them all.