What is a Routine?

A routine is “a mode of behavior acquired through repeated experiences, readily reproduced in similar situations, and a way of feeling and thinking that prepares for those actions”. In other words, it’s the capability to work on a particular action persistently without strain.

Why Are We Resistant to Routine Changes?

If we’ve never played soccer before, there are many obstacles to overcome before it becomes a part of our routine. We need to first learn the skills, prepare equipment, and find an appropriate playfield. It’s difficult to make a habit of something that requires a certain set of conditions like this.

There are several other factors that make daily routines and habits difficult to stick to.

• Lack of enjoyment
• Having trouble concentrating and getting distracted
• Lack of motivation to continue because there’s no goal or end in sight
• Feeling as if there’s little return for the time and effort you put in

Once any of the above points are felt, most people struggle to continue with their new routine, resulting in failure.

Mental Health Benefits of A Routine Walk

Walking is a great way to get started without the need for equipment or space. It’s an activity that anyone can get into, at any time. The following are the benefits of making daily walks a part of your life.

1. A Change of Pace

Daily walks can serve as a change of pace in your day. According to one study, members of all ages and genders recognize exercise as being fun, helpful in relieving mental stress, and increasing concentration. Try to enjoy the scenery of the walk and avoid looking at your phone during walks. It could lead to new discoveries in your own neighborhood and bring mental clarity to some thoughts.

2. Making Friends

A walk can be a great opportunity to create connections with others. Once daily walks become a habit, you might find people who appear around your route at a similar time. You may end up forming friendships and more acquaintances by saying “hi” along the way. This will raise our spirits and sense of community, creating a positive effect on our mental health.

3. Getting in Shape

Routine walks create confidence. Walking is a form of exercise; inevitably, regular walks will help us get in better shape. As society becomes more convenient giving us fewer excuses to leave the house, it’s much easier to gain weight. This can lead to stress and a decrease in self-confidence. Regular walks can help burn calories, form healthier muscles, and boost self-confidence, all aiding to better health.

How to Make Walking a Habit

Even after we understand the positive benefits, it’s still a challenge to create healthy habits. This is especially true for people who do not already exercise on a regular basis. Here are some tips on how to make walking a habit.

1. Never Push Too Hard

Try to find a “purpose”, but don’t set too many strict “goals.” To form any routine habit, it is important to hold a purpose. The purpose will determine the walking course, speed, and method of walking. A person who wants to experience joy through new discoveries within their neighborhood and interacting with people would have a different kind of walk from someone who wants to get in shape and work on self-confidence.

Be mindful not to set goals that are too specific. For example, committing to goals like setting how many “hours/miles every day” can actually be counterproductive. High goals set from the beginning can lead to high pressure, stress, and failure to form a habit. Start small in setting specific goals. For instance, a goal like, “I will enjoy my walk every day,” is a great simple place to start.

2. Have a Walking Buddy

The best way to make walking a habit is to work on it with a friend. One of the appeals of walking is that we can start on our own right away. However, for some people, walking alone is not enjoyable enough to form a habit.

Try forming a group of friends to walk with or find a walking buddy. When we have someone walk together with us, it becomes a more social habit that’s easier to adapt without a struggle. Additionally, communicating with others while exercising brightens our mood and will excite us towards the next walking session!

Regular Walks for a Healthy Mind

If you are in a mental rut, regular walks are excellent in turning your mental health around. Adaptation of the habit may not be immediate and challenging if we don’t exercise regularly. The key is to have a solid purpose and to work with buddies to make it an enjoyable habit.

Go for a walk today and see if you can make it part of a self-care routine!

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References:
Izumi, T. (2001). Application of Behavior Analysis to Lifestyle Improvement: A Study on Habit Formation of Walking Exercise. The Bulletin of the Graduate School of Social and Cultural Studies Nihon University (2), 212-221.

Miyamoto, M. (2016). Mental Health and Life Habits: Lifestyle-Related Diseases as a Mental Dysfunction. Journal of the Japan Academy for Health Behavioral Science, 31(1), 13-21.

Ohara, S., & Matsushita, T. (2015). Research on Habituation and Continuation of Exercise and Sports. Bulletin of Aichi Institute of Technology (50), 58-70.

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Express Yourself Through Assertiveness Training

How can we learn to be more assertive? Sure, Assertiveness Training can help eliminate our uneasy feelings towards being assertive while increasing our self-esteem. But first, what exactly is “assertiveness”?
Borrowing from a study on assertiveness training, it’s defined as the following:

It’s about, “valuing one’s feelings and expressing one’s thoughts honestly and openly in an appropriate way,” while “communicating in a mutually respectful manner”.

Reference: The Effectiveness of Assertion Training on Self-Promotional Difficulties – Incorporating Workshops to Talk About “Your Preferences”

In other words, it’s about properly expressing our feelings and opinions. People who are not used to being assertive tend to feel uneasy or resistant when they have to be assertive in certain situations. However, in a society expected to become more and more focused on the abilities of individuals, assertiveness is an indispensable skill.

Not the Same as Being Pushy

Does assertiveness mean that we say what we want to say? Not quite. The key is to value our opinions, but at the same time accept and respect the other’s opinion as much as your own. For example, when there’s a disagreement with someone, imposing your side of the argument on the other or compromising to avoid arguments will not result in a constructive discussion. The goal in assertiveness training should be for both parties to accept each other’s opinions without fear of disagreement, thus arriving at a third answer.

Easy Assertiveness Training: Speak Your Preferences

Now, what exactly does Assertiveness Training look like in action? An easy and low-resistance method is practicing to talk about one’s “preferences”. This has shown to reduce difficulty with assertiveness.

In an experiment with job-hunting college students, a workshop was held once a week for five weeks, where participants were encouraged to talk about their own preferences (anything from the food they like, hobbies, activities, dislikes, etc.). Through this workshop, their difficulty with self-assertion improved compared to before the experiment.

Throughout this workshop, participants trained to express themselves by sharing their preferences. In addition, participants were encouraged to listen and accept the opinions of others while they shared their preferences. This resulted in participants feeling comfortable to “say whatever they wanted”, thus alleviated their discomfort with self-assertion.

If the subject matter of the training is centered around an issue within an institution or a social theme, we’re likely to feel more pressured to make meaningful participation in the discussion. But what if the theme was “personal preferences?” We can talk about our interests without thinking too hard, so it’s easier to feel relaxed and express who you really are.

A Lack of Confidence is Not a Personal Issue

This article introduced the Assertiveness Training method of “sharing our preferences”. One thing to remember when implementing this training is that “assertion” assumes equal respect for your opinion and the opinions of others.

A lack of assertiveness or self-confidence can be seen as a personal issue. Oftentimes an individual is told, “you should speak up more,” or “why don’t you share your opinions?” But first, it is important to create a place in the group where the individual feels safe and secure, and where they can be accepted no matter what they say.

On the other hand, voicing our preferences is relatively easy to do, even when practiced alone. It’s helpful to talk to friends and family about each other’s likes and dislikes. Be careful not to get too caught up in talking about ourselves while neglecting listening to others. If you’re not comfortable with that, try using social networking sites to communicate your preferences first. It’s not the same as talking in person, but if you want to get used to expressing yourself in your own way, social networking sites may be a good place to start practicing.

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If you’re looking for more tips on how to care for your mental health, check out some of our past blog posts!

Image：Unsplash
Reference:
Kuboyama, A., & Yoshioka, K. (2015). The Effectiveness of Assertion Training on Self-Promotional Difficulties – Incorporating Workshops to Talk About “Your Preferences”. Fukuoka Prefecture University Journal of Clinical Psychology, (7), 21-30.

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