UNLOCKING THE POWER OF MINI HABITS: EMBRACE
SMALL STEPS FOR BIG EXERCISE BENEFITS AND OVERCOMING LIMBIC FRICTION
At Sharlin Health Neuro Fitness, we understand that starting and maintaining an exercise routine can be challenging due to what is known as limbic friction. However, by incorporating mini habits into your fitness journey, you can overcome this resistance and experience the transformative benefits of exercise. Let's explore how mini habits help you overcome limbic friction and make exercise a regular part of your life.
Understanding Limbic Friction:
Limbic friction refers to the internal resistance or mental barriers that make it difficult to initiate or sustain new behaviors, such as exercise. It is the natural tendency of our brain's limbic system to resist change and stick to familiar routines. This resistance often manifests as feelings of procrastination, lack of motivation, or a sense of overwhelm when starting a new exercise routine
The Power of Mini Habits in Overcoming Limbic Friction:
Mini habits provide a powerful strategy for overcoming limbic friction By breaking down your exercise goals into small, manageable actions, you reduce the resistance and make it easier for your brain to adapt to new behaviors Here's how mini habits help you overcome limbic friction:
Minimize Activation Energy: Activation energy refers to the effort required to initiate an action. Mini habits have an incredibly low activation energy because they are small and easily achievable. By starting with a mini habit, you lower the resistance to getting started, making it easier to overcome limbic friction and begin your exercise routine.
Build Consistency and Momentum: Consistency is key to overcoming limbic friction. Mini habits focus on daily repetition and consistency. By committing to a small, achievable action every day, you build positive momentum and reinforce the habit-forming process. As the habit becomes more ingrained, it becomes easier to maintain and expand your exercise routine.
Overcome Mental Resistance: Mini habits target the mental resistance associated with limbic friction By making the habit so small and non-intimidating, you disarm the brain's resistance mechanisms This approach bypasses the tendency to procrastinate or feel overwhelmed by the perceived effort of a larger exercise routine
Rewire Neural Pathways: Mini habits create new neural pathways in the brain that support the desired behavior As you consistently perform your mini habits, you reinforce these neural pathways, making exercise more automatic and enjoyable over time This rewiring of the brain helps to overcome limbic friction and solidify the habit of exercise
EXAMPLES OF MINI HABITS
SHARLIN HEALTH NEURO FITNESS
Keeping it Simple: The Power of Intent in Daily Exercise and Activities
One Sit to Stand: The simple act of going from a seated position to standing holds tremendous value By intentionally engaging your leg muscles and core, you activate important muscle groups that support balance, stability, and overall mobility Practice sitting on a chair or the edge of your bed, and with purposeful intent, rise to a standing position Repeat this movement multiple times throughout the day to strengthen your lower body and enhance functional mobility.
One Pushup Against the Counter: Pushups against a sturdy counter or wall can be an excellent exercise for building upper body strength. By placing your hands on the counter at shoulder height and stepping back, you engage your chest, shoulders, and triceps With intention, lower your chest towards the counter and push back up This simple movement targets important muscles and helps maintain upper body strength, which is vital for activities such as pushing doors open or lifting objects
One Sit-Up (Even from Bed to Start the Day): Performing a sit-up, even if it's just from your bed to start the day, can activate your core muscles and energize your body Lie on your back with your knees bent and feet flat on the bed With intention, engage your abdominal muscles and lift your upper body off the bed, bringing your chest towards your knees Lower yourself back down with control This simple situp movement helps strengthen your core, improve spinal stability, and set a positive tone for the day.
Exercise
vs. Activities of Daily Living:
It's important to recognize that exercise and activities of daily living serve different purposes but can both contribute to your overall well-being Exercise is structured and intentional physical activity performed to improve fitness levels and specific health outcomes On the other hand, activities of daily living (ADLs) are the routine tasks we perform in our daily lives, such as walking, bending, reaching, and lifting These activities, when done with intention, can provide opportunities for movement and exercise For example, intentionally carrying groceries from the car to the kitchen or briskly walking while doing household chores can elevate your heart rate and contribute to your overall fitness
Examples of Mini Habits to Overcome Limbic Friction:
Start with a 5-minute walk around the block every day.
Perform 3 minutes of stretching or mobility exercises upon waking up each morning.
Dedicate 10 minutes to a guided meditation or deep breathing exercise before bedtime
Commit to doing 5 minutes of bodyweight exercises during your lunch break
Incorporate a short dance session to your favorite song as a fun mini workout
The key is to approach these simple movements and activities with intention By focusing on engaging the relevant muscles, maintaining proper form, and performing them consistently, you can reap the benefits of improved strength, mobility, and overall physical well-being Incorporate these simple exercises into your daily routine and embrace the intentional mindset to make every movement count.
Remember, the key to overcoming limbic friction is to embrace the power of mini habits and start with small, achievable actions. Celebrate your mini habit successes and gradually increase the challenge as you build confidence and motivation With the support of our team at Sharlin Health Neuro Fitness, you can navigate limbic friction and establish a sustainable exercise routine that enhances your neurological health and overall well-being
Together, we'll work towards overcoming resistance, rewiring your brain, and making exercise a rewarding and enjoyable part of your daily life