Last Updated on September 26, 2019 by Heather Hart, ACSM EP
In one of my classes this week we were discussing motor behavior, and my professor told us it takes 21 days to form a habit. Force yourself to put your seat belt on every time you get in the car, and after 21 days, you will put your seat belt on without second thought. My first thought was “hey, I know of a girl who started a running blog based on this theory”. My second thought was “I think I’ve just proven this theory myself…uh oh”
You see, in the past 21 days I’ve fallen into some habits, no doubt about it. It started off innocently enough, but in the blink of an eye, it appears they’ve become the norm in my life as of late. For example, in the past few weeks it appears I’ve mastered:
-staying up until midnight, often later, watching reality TV while playing bejewled blitz on facebook
-hitting the snooze button and sleeping in, putting off my morning run for the afternoon because I’m too tired
-skipping my afternoon run because I’m too tired
-consuming probably quadruple my daily normal calorie intake in donuts, candy, and mountain dew.
-being generally lazy, and using school and my kids as an excuse. And no, I’m not exaggerating. Other than my 5k (4/10) and my tri (4/18) I’ve logged pretty close to NOTHING. Let me present to you, exhibit A, my training profile from dailymile:
In case you can’t read the small print…that’s 11 miles, TOTAL, of running for the last 4 weeks. Yes, pick up your jaw, I, Heather, who generally has the enthusiasm of Richard Simmons and is entirely too stubborn to miss more than a few workouts without throwing a MEGA temper tantrum, has spent the last 21+ days evolving into a donut munching, couch surfing, running procrastinator. All while studying for final exams in things such as sports nutrition and exercise testing and prescription. Ironic, isn’t it?
From the learning point of view (always the student!) I’ve realized how EASY it is for people to make excuses. And once you start making excuses, you start to BELIEVE in the excuses. Then before you know it, your fitness has taken such a nose dive that you begin to dread getting back out there, because you know it’s going to suck. And not in that “oh yeah, time for speed work, this is going to hurt but I’m going to love it” sort of way. No, more the ” crap I feel like I’ve never run before in my life, and…wait… are my thighs rubbing together? When did that happen?” sucky sort of way. And you know it’s going to feel that way, so you tell yourself “you know what? I’ve had a rough day. I’ll deal with that tomorrow” all while stuffing a powdered donut in your mouth. But tomorrow comes, and the bed, it’s just so darn comfortable….so you don’t even think twice when you hit the snooze button. Maybe the next day…
It’s a vicious cycle. But in the spirit of making excuses, I will say this: I forgive myself for the last month. In my eyes, it was a long time coming. When I became pregnant with Rowen, I stopped sleeping well. When he was born, I stopped sleeping all together. Anyone who knows me personally knows I’m not exaggerating when I say for the first 18 months of his life (yes, a year and a half) he woke up every 2 hours through the night. EVERY TWO HOURS. And when he started sleeping in increments of 4 or more hours, I found myself pregnant again, and even less able to sleep the second time around. Almost 4 years later, we have hit the 18 month mark with baby Kain, and finally, FINALLY, 8+ hours of uninterrupted sleep is mine. ALL MINE! So like I said, it was only to be expected that I took a little lazy time for myself.
Alas, the lazy is not feeling so good anymore. Especially in the areas of fitting comfortably in my clothes, and the fact that I have a marathon to run in 4 weeks. Oops.
So last night, I decided to start a new 21 days conquest. 21 days of getting out of bed by 5:45 a.m. to get my training done. Not rushed, and certainly kid free. And since I’m all for taking the challenge to the next level, 21 days of clean eating (i.e. nothing processed). Not to deprive myself, not for weight loss purposes, just simply for a challenge to see if I can.
Day one: I woke up at 5:45. Thankfully I went to bed in my running clothes. I always laughed when people told me they did that, but you know what? It really puts a little more (just a little) pep in your step to get your lazy butt out of bed when you are already wearing dri-fit. I messed up morning #1 in the clean eating department when I sleepy eye stumbled around my kitchen looking for food. MMMM Nutri-grain bar! Packed full of high fructose corn syrup and a bunch of other crap I can’t pronounce, nom nom nom.
And then I ran.
And while it felt really good to be out there on this beautiful morning as the sun came up, those were the suckiest 3.30 miles of my life. It felt like 23.30 miles. And I was running S-L-O-W.
But hey, everyone’s got to start (and re-start) somewhere, right?
Here’s to a long and successful 21 days.
Happy running, and even more exciting…HAPPY LAST DAY OF CLASSES TO ME! WOOOOHOOOOOOO!
Heather
Shanna
This same thing has happened to me a few times…I think it’s our body’s way of “forcing” us to take a break, re cooperate and prepare itself for the next phase! 🙂
Good luck getting back out there, enjoy yourself!!!
Teamarcia
I’m sure your body needed the break. Glad you’re back at it though! WOOT for last day of classes!
Shannon
Great job on breaking the bad habit! I’ve never heard of anyone sleeping in their running clothes – great idea!
Xavi Garcia
I can not believe you did sleep with your running clothes…Oh! My goodness!!Crazy you…lol!
Cheers from Hong Kong!
“XTB” Xavi.
Claudia
So, the key to early morning runs it to go to bed wearing your running clothes? that’s it my husband will for sure think I’ve lost my mind BUT hey if it will get me to run before work I think I will need to try it.
Have a great 21 day Challenge!!
Jess
Sometimes we need the break; however, it is easy to see how bad habits can be formed over 21 days too. Good luck with your current 21 day challenge; clearly, I am a proponent of that!
Staci Dombroski
Good luck on your 21 days!!! I always sleep with my running clothes when I wake up early 🙂
Michelle
I have such a hard time getting out of bed for an early am run – I’m going to try the sleeping in my running clothes! Love it and the idea of your 21-day challenge!
Alison B., "Runbuggy"
One thing I learned in my nutrition classes is you don’t want to make too many changes at once or you’ll overwhelm yourself. But I understand because I’m the same way – once I’m on a kick I want to do 50 things at once. Start with getting up at 5:45 AM. Once you get into that groove, then try working on the processed foods. Otherwise you’ll be sleepy AND mad that you can’t eat what you want!! Good luck 🙂
Kerrie T.
You are so funny. I totally laughed out loud about the reality TV/bejeweled blitz! This is sort of the way I did my blog, which is why it’s measured in days. It did take about 21 days to make things feel habitual.
But I think you did deserved a break. My goodness about all that sleep loss! Yikes! I think “returning” will be easier than starting from scratch, so I bet you get in the habit of things earlier than 21 days. 🙂
Melissa Cunningham
oh girl,i hear ya about the loss of sleep,my second baby didnt sleep through the night until she was 3,up until she was 2 she woke up EVRERY 2 hours,then it tapered to every 4 hours.now that she is four,she can sleep all night but still likes to wake up before 6am-which make me have to get morning cardio in BEFORE 6…..bleh.
anyways, good luck with the 21 day challenge. i haveno doubts you will get back int the groove of things!!! (oh and btw,i also used to sleep in my running clothes-hubby thought i was NUTS,but at least it got me out the door running!)
Michelle Simmons
Your coach must be cringing. 😉 Get back on the bandwagon, girl!
Karen
Welcome back! That is so true – it is a vicious cycle, isn’t it? Once you step off the path, before you know it, weeks have gone by and doritos and diet dr. pepper are your new best friends. 🙂
I absolutely have slept in workout clothes before. Not all the time but … it does give you that sense of being halfway ready to walk out the door when you manage to pull yourself out of bed!
Julie
love the idea of sleeping in my running clothes! You’ve inspired me to start my own 21 day habit. Love your blog.
Holly
Oh it take COURAGE to BLOG when you have a rough patch like this! LOVE THE CHALLENGE and I am IN! It’s exactly what I need too! Love you Sister!
The Happy Runner
Yay for getting back out there! You’ll probably be better off for the break, though. Sometimes it’s really what you need!
B.o.B.
Just gotta get back on the horse lady. It’s awesome that you noticed the change and are making strides (pun intended) to get back to your healthy habits. Best of luck!
Aimee (I Tri To Be Me)
Don’t be too hard on yourself because it happens to everyone! We have all been there before. What matters now is that you are breaking the cycle and getting out there again!
Char
You’re going to be a great exercise physiologist. You’ve been through what your clients will go through and have heard all the excuses.
Shanda
I always try to sleep in my running clothes if I’m going to run early…otherwise I would never get out of bed!
I’m new to your blog, found you through daily mile. Looking forward to reading more.
H Love
I hear ya! I have been in a slump and trying to get back on track. Motivation is a tough thing to find sometimes. glad to hear you are back at it! I am hoping for a month or some MILES!!
Trish
I am sleeping in yoga wear tonight!! 😉
Tricia
I started my healthy living journey with a promise to myself to eat right and workout 21 days straight…with the intention of forming new habits. Obviously…a year later and 125 pounds gone…I can say it works! 🙂