Continued from previous page 5 . Compete or go public , if it helps you . Some people find it helpful and motivating to share their progress or streaks with family , friends and colleagues . Adding a competitive element can provide additional motivation or it can be a demotivator . Calams is sharing her 30-day ice bath challenge on YouTube . She ’ s also written about her why and what she ’ s hoping to gain .
6 . Join a habit group . For many people , the best way to eat healthier and move more is to be with other people who already have or are working on the habit you want to have . Join a running group , enroll in a cooking class , show up to a support group , or create your own book club . A good habit group helps each other in a supportive way . If it is helpful to you , you can also ask friends , family , or colleagues to help hold you accountable to your habits . Be specific about what you are asking from them and even how they can help get you back on track with a habit .
7 . Plan ahead for forgiveness and getting back on track . Life is unpredictable , especially for EMS providers . As you form a new habit , plan ahead for how you will get back on track . Missing a daily after-work walk might end a streak , but it doesn ’ t need to be the end of the daily walking habit . Start your next walk with a moment of forgiveness and then look ahead to starting a new streak .
8 . Envision your desired identity . The accomplishment of a goal might be fleeting if it isn ’ t accompanied by a shift in mindset and identity . A person becomes a runner when their running-related habits are supported by the mindset shift from “ I have to go running ” to “ I get to go running .” One person runs . The other person is a runner . What is your desired identity ?
ADDITIONAL RESOURCES
The New Jersey Police Chief Magazine | September 2023
Here are a few books on habits I have found useful . Send me a message with your book recommendations and other tips for forming lasting , healthy habits for improving overall health .
� “ The 7 habits of highly effective people ,” by Stephen R . Covey � “ How to change : The science of getting from where you are to where you want to be ,” by Katy Milkman � “ Atomic habits : An easy & proven way to build good habits & break bad ones ,” by James Clear
Learn more from these Police1 articles and videos :
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Take Police1 ' s 30 day better health challenge
The hydration challenge : Adequate hydration is a common challenge for first responders
How to start a food log to support your health
The sleep hygiene challenge : Follow these tips during tonight ' s bedtime routine
�� Quiz : Can you spot the healthier food option ?
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5 first responder fitness gurus you should follow on Instagram
The ultimate exercise playlist : Top 50 workout songs to keep you motivated
Learn about the biology of habit formation in this Andrew Huberman podcast .
About the Author : Greg Friese , MS , NRP , is the Lexipol Editorial Director , leading the efforts of the editorial team on Police1 , FireRescue1 , EMS1 , and Gov1 . Greg has a bachelor ’ s degree from the University of Wisconsin-Madison and a master ’ s degree from the University of Idaho . He is an educator , author , paramedic and runner . Greg is a three-time Jesse H . Neal award winner , the most prestigious award in specialized journalism , and 2018 and 2020 Eddie Award winner fro best Column / Blog . Ask questions or submit article ideas to Greg by emailing him at gfriese @ lexipol . com .
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