HOW TO INCREASE YOUR SCORE WHEN YOU WANT TO MAKE A CHANGE

Last week I talked about the elephant and the rider – the rational side and the emotional side – that must work together to effectively make a change. This analogy comes from the book Switch: How to Change Things When Change Is Hard,  My commitment to apply the authors’ research findings to  start an exercise program was  increased after a conversation I had with my mother-in-law.  She mentioned how two young physiotherapists gave exercises to a number of elderly people and in a short period of time they experienced increased strength and flexibility.   In fact, one lady no longer needs   to use her walker!

WHAT’S MY SCORE?

For a sedentary, out of shape person, it is really difficult to actually start to exercise.  And then add ceaseless fatigue and constant pain, and before I know it, I have convinced myself that resting is a much smarter decision!  Therefore, I understand the importance of the authors’ premise that “we must quantify our progress toward our miracle.”   What does that mean?  I must give myself a score of where I think I presently am before I start my specific change.  Apparently, if we think that we have already started toward this change, it encourages us rather than thinking we are starting at zero.

CONGRATULATIONS ON MY SCORE!

To assess my initial score, I had to answer the question, does getting out of bed and walking downstairs count as exercise?  Hmmm.   When I first got ill, I avoided the stairs or often got my husband or kids to help me go back up the stairs. Therefore, I decided that my current ability to walk up and down the stairs on a regular basic  gave me a score of 1 out of 10!  And in keeping with the authors’  research findings, I choose NOT to chastise myself for how low my score is.  Rather, I congratulate myself because I am already 10 percent toward my goal!!!

HOW DO I INCREASE MY SCORE?

Next, I am supposed to ask what would I need to do to change my score from 1 to 2?  I decided that I would have a score of 2 whenever I did ten minutes of exercise for 6 days.  After that, the next question is how to increase my score from 2 to 3? As the authors write, “ By using the miracle scale, you always have a clear idea of where you’re going next, and you have a clear sense of what the next small victory will be.  You’re moving forward, and even better, you’re getting more confident in your ability to keep moving forward.” This scale is very helpful since it prevents my emotional elephant from getting overwhelmed and feeling easily defeated!

HOW DO I MANAGE SETBACKS?

Next week I will reflect on the authors’ information about people having a growth mindset or fixed mindset.  I am hoping that this information will help me manage setbacks that will inevitably occur!   Also, I believe I need more strategies to keep my Elephant and Rider well nurtured so neither one can sabotage my exercise program!!