Baby Steps
Set the bar so low that you trip over it.
Let me tell you about Phyllis.
Phyllis was a patient of mine. She’s a 60-something-year-old executive assistant at a big accounting firm.
Phyllis used to have knee and lower back pain because of her weight. (Clinically speaking, her height and weight put her in the obese category.)
So what did she do?
She started training for marathons.
She did what?
That’s right. A friend invited her to a running club to help her get into shape. So Phyllis accepted the invitation.
But instead of running with the pack, Phyllis walked. And walked. And walked.
In fact, she’s walked the New York City marathon several times now. And she’s planning to do it again.
I’m not sharing this story to guilt you into running. (Although to be honest, a part of me felt like I should sign up for a 5K after talking to Phyllis.)
I share this story as a lesson in goal setting.
Phyllis is like Monet when it comes to the art of goal setting. She’s a great example of how you can reach big goals with small steps (or strokes).
It’s something I want you to keep in mind, especially when you’re stressed.
Physical activity should be one of your top priorities when you’re recovering from burnout.
In times of stress, it’s really important to establish a daily routine. The stability will help you feel more in control of your situation.
Physical activity is an important aspect of this routine. (The other two are nutrition and sleep, like I mentioned in previous posts.)
You may have heard about the Physical Activity Guidelines for Americans. They recommend that adults get 150 minutes of moderate-intensity aerobic activity a week, or 75 minutes of vigorous-intensity aerobic activity a week.
Oh yeah, and they recommend 2 or more days of strength training a week that works all major muscle groups.
Wtf?
I hear you. That sounds complicated. And hard to do.
But there’s no need to get your gym shorts in a bunch, because that’s not what you’re shooting for.
You’re trying to channel your inner Phyllis.
When you’re stressed and burned out, the last thing you want is to force yourself to start an exercise routine that feels impossible to keep up.
Don’t focus so much on the exertion or effort, or how “hard” you feel you need to exercise.
Instead, be intentional about moving your body every day. It’s the consistency that’s key.
And that consistency comes from taking baby steps. For some, the baby step is a HIIT workout. For others it’s an evening stroll.
I recently heard a (business) coach talk about setting the bar so low that you trip over it.
I love that.
It reminds you that success fuels success. One small win gives you momentum to achieve the next. It trips propels you forward.
So if pumping iron and running laps aren’t already part of your schedule, now’s not the time to pencil them in.
Focus on incorporating more basic movement into your day instead.
As you go through your week, think of ways you can move your body more. Can you do a couple stretches before brushing your teeth? Can you stand at the kitchen counter with your laptop rather than sit at the dining table? Can you pop in your headphones and go on a walk for your next meeting?
Get moving.