22.01.2024 Christin Müller 5897

Healthy and self-confident with trigger moments

Have you recently set yourself goals and then discarded them? Then try trigger moments that give your thinking a change of direction.

Do you have the will to change something in your life? The American high-performance coach and bestselling author Brendon Burchard (including The Motivation Manifesto) is convinced that this is only possible if you integrate habits into your everyday life that remind you every day to stay on course. But how exactly do you establish new habits for the long term?

The key is "trigger moments". These are small incentives that can help us to break ingrained patterns and become more active or self-confident. And this is how they work:

1. calmer and more relaxed with the calendar trick

For example, you have resolved to be nicer to your colleagues. The resolution alone is already the first step in the right direction, but you can only implement it with the help of this trick:

Set your cell phone calendar three to four times a day at regular intervals (e.g. at 10 a.m., 2 p.m., 4 p.m. and 6 p.m.) with the following note: "Be nice to your colleagues!". Whenever the appointment notification appears, close your eyes, take a deep breath and remind yourself of your resolution. Please note: It is important that you create the appointment several times, day after day, until your brain has internalized your intention.

2. more energy with the alarm trick

Do you sit too much and feel tired and listless? This trick also works with the cell phone alarm.

Set your alarm to 50 minutes. As soon as the alarm sounds, get up and move around. Drink a glass of water and loosen your muscles. Sit down again after five minutes and start again after 50 minutes. You can, of course, make the intervals a little shorter or longer and also customize the time period - the main thing is that you do it. Set the alarm every day until you have completely internalized it.

Another trick is to always integrate the same patterns into your routines. For example, you want to go jogging in the morning but can't bring yourself to do it? Then think about a ritual. The alarm goes off, you get up and drink a glass of water, put on your sports clothes and go for a run. Do this every day until you have internalized this ritual.

3. more self-confidence with the door frame trigger

This exercise is very simple and effective. Use the doors you walk through to change yourself. Think of three words that you always say to yourself when you walk through a certain door (after a while you will automatically have the words in your head).

Example: You are the new manager in the team. You want your employees to perceive you as strong, friendly and empathetic. Say these words to yourself in the morning when you walk through the office door and every time you walk through that door. This will boost your self-confidence. And only if you yourself radiate what you believe will others believe it too.