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What’s your automatic tendency?

Amy Gorman

Often our automatic habits are things we need to work on overcoming.


Do you have a tendency to sleep until the last minute, put off getting organised, or lie on the sofa instead of exercising?


Do you say, “oh now’s not a good time, I’ll make sure I do that later” and then later never comes? Or “I’ll start again on Monday”. Get whatever that thing is done in the morning! Before you have a chance to think about it, just do it!

I’ll admit, I am the person that sleeps til the last minute. My alarm goes off at 5 am most mornings and I will wait for the 5.10 to go before I consider moving, then I run around like an idiot until 5.30 and get out on my bike.


In my defense, it’s 5 am.


As far as putting things off goes, it does happen. Of course, it does. We’re only human and sometimes our body might tell us that we’d have more energy later, because we have a meal planned before that, compared to right now when you’re a little hungry. Or your work diary may have blown up last night and now it’s just impossible to get into the gym early. Or you’ve woken up feeling a bit ‘off’.


Each of these is understandable and may mess with your plans a little. But the critical thing is, that you already have plans and those can be adjusted. Whether that be pushing a training session to later in the day, cancelling it and prioritising a walk or yoga class after the work day from hell, or deciding an early night and finding a new recipe would be best.


The point is, this isn’t you simply putting things off, but re-adjusting the plan. This is a way to re-frame and focus your attention, instead of procrastinating the day away.


What if you don’t start with a plan and you have a tendency to lie on the couch and shop as you go? For a start - set aside 10 minutes once a week and make a plan!


What needs to go in that plan?

  • Work schedule

  • Considerations for travel

  • Social plans

  • Where you’re chilling out

    • Some of that may come from being social and recharging with people, but another bit of that recharge may come from spending time alone

This is now a non-negotiable. Trust me, you’ll appreciate it.




The next thing to look at is how you sit within your circle of friends/colleagues/family. We generally gravitate toward people that look, act, behave, or believe like we do. When you want to make a change, it may feel odd to behave differently from others.


Think about it, how similar do your friends seem to you? Are they also athletic, also enjoy eating meals out, also overweight, also exercise?


This is going to be different for everyone. But you will find that typically you look very similar to the people you spend most time around and as you start to change behaviours, that may also lead to a change in who you spend time with. It may also influence how your friends behave, which is a great thing if you are both working toward similar goals! But it may also cause then not to like the changes your making, in part because they haven’t had the courage to do it - let them work through their own shit and you keeping focusing on you.


I always found that when I lived in Edinburgh, I gravitated toward people that drove everywhere, would drink a lot (teen/early 20s - standard), work anti social hours. When I went to uni we all loved food and that became the common interest, we were also proper dorks about things.


Now in London, I spend most time with people that also exercise and enjoy food. So it comes naturally in those groups that we may walk or cycle places and explore a variety of food options - all wanting to stay away from more processed options.


But previously I spent a lot of time with people that would over train and then drink heavily at the weekend. I realised that this was leading more and more to me having an unhealthy relationship with food, alcohol and training. I didn't speak very positively to myself. My sleep was crap and I was generally injured because I was doing too much and underfuelling - my body was rebelling heavily.


Now, I find myself in more supportive circles and it really makes a difference! Every now and again I’ll have a home friend visit, or friends I met travelling and I don’t change how I behave, where in the past I would. Instead if they stay and I want to make a good breakfast (classic eggs, veg and a bagel) they’ll be surprised that they’d never thought of such a simple option and think of me when they make it at home.


Can you be that positive influence, instead of thinking about ‘oh but whatever they want is fine’, go with what you want and then how can they be unhappy with it?



A few things going on in here for you to think about! The centre of it - think about what you want and need. Think about what your natural tendencies are and how you can tweak them to reach your goals more easily.


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