What Is Restrictive Eating, Really?

What Is Restrictive Eating, Really?

It can feel difficult for us to define what exactly restrictive eating should mean.

Some define it as continuously putting limits on one’s caloric intake.

Others think of it as not allowing themselves to eat what their body wants at the time.

Regardless of how you define it, there’s no question it has become inherently negative in our society.

I’m here to shed light as to how we can redefine restrictive eating for ourselves.

I think we can learn a great deal by redefining things in life that we view as negative (failure, discomfort, etc) and turn it into something more positive and manageable.

In the health industry, viewing the term “restrictive eating” as negative can put us on a slippery slope.

This method of thinking can cause women to foolishly think that it should be acceptable to eat anything they wish and still see the results they want.

We’ve failed to put a cap on what is actually restrictive versus what is truly necessary to achieve the relationship with food that we want.

The reality is…to care for our bodies in the best possible way, we should be setting certain restrictions on our food.

And before you close this article and run, don’t worry.😉

What I’m about to teach you here will make you feel better, and more in control of your eating habits.

The key is to know what type of restrictive eating is destructive and what type is beneficial to our health.

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    How We View Restrictive Eating

    As mentioned, it can be harmful to our mindset when we view restrictions on food as 100% negative.

    This causes us to misunderstand what eating healthy and caring for our bodies actually entails.

    I used to do this all the time.

    For years, I would justify eating ANYTHING I wanted since “restricting” food was unhealthy.

    Or at least that’s what the health community portrayed.

    I convinced myself that I should always listen to what my body needs and not cut any foods out that it deems worthy at the time.

    The problem is…my body didn’t know what foods it currently needed.

    What it thought it really needed to be “healthy” is curly fries and nachos.

    It’s obvious that this mindset never allowed me to achieve the results I wanted with my body.

    Which is ultimately because I identified as a victim.

    Setting restrictions on my eating habits legitimately felt UNFAIR to myself and my body.

    Needless to say, this method of thinking will NOT get you the results you want.

    This is where it gets confusing…

    Here are some examples of what we view as restrictive eating:

    • Counting our calories
    • Following a strict diet
    • Not giving into cravings
    • Cutting out sugar
    • Not eating enough

    Want to know what’s fascinating about this list?

    It’s that there are both positive and negative versions of restrictive eating listed here.

    Which is exactly why the topic of restrictive eating has become a confusing one.

    We’ve lost sight as to what restrictions are necessary for us to become healthier and which are actually negative.

    This distinction is insanely important to developing a nourishing relationship with food that lasts.

    Restrictions vs. Limitations

    Once we can distinguish between unhealthy and healthy restrictions, we can take the steps we need to actually change our relationship with healthy food for the better.

    Here’s an easy way to do so:

    Set distinctions between food restrictions and food limitations in your life.

    For example, there’s no question that following a strict diet will fail because it’s too restrictive for the long-term.

    Your body can’t possibly stick to the diet for your entire life and you’re setting yourself up to bounce back to unhealthy eating habits.

    This can be defined as an unhealthy restriction.

    On the other hand…

    Making the decision to cut out sugar can be extremely beneficial to your health.

    If you’ve decided that cutting out sugar is how your body will feel best, then this can be considered a healthy limitation.

    See the difference?

    To some, both would be considered “restrictive”.

    The difference is that one is rooted in a place of self-punishment and one is coming from a place of self-love.

    This is how you should distinguish unhealthy restriction vs. healthy limitation.

    A helpful practice is to really envision what you would consider a loving, nourishing relationship with healthy food.

    Explore what this really means to you.

    Does this mean that you only eat sugar on special occasions?

    Or that you cut it out completely?

    It doesn’t matter.

    What would make you feel fulfilled and healthy when it comes to food for the rest of your life?

    Write this down.📝

    Then list side by side what changes your body would consider restrictive (negative) and what your body would view as healthy limitations (positive).

    It’s important to remember that everyone’s will be unique and different.

    You will need to dive deep into what your body needs on an individual basis.

    If you do this practice, this new viewpoint on “restrictive eating” will broaden your mindset and allow you to better make healthy eating decisions that are in tune with YOUR needs.

    Always Be Honest

    When you start defining for yourself what you consider to be unhealthy restrictions vs. healthy limitations, you will need to be painfully honest with yourself.

    The key is to remember that just because a change to your diet doesn’t feel pleasant or natural yet, doesn’t mean it’s not necessary for your health.

    For example, when you first cut out excess amounts of caffeine from your diet, do you really think it’s going to feel good?

    Hell to the no!

    You’re going to likely get caffeine headaches out the wazoo. Topped with cravings.

    Do not make the mistake of thinking that feeling these negative side effects means you’re undergoing a “restrictive diet”.

    These are conscious, healthy limitations you’re placing on your life.

    Remember that restriction is based in self-punishment, while limitations are rooted in self-care.

    So, toughen up, be brutally honest with yourself, and consciously set limits on your eating habits from a place of LOVE.

    This will allow you to change your relationship with food in a way that nourishes and serves you long-term.

    Not just create more barriers, make up excuses, and then wonder why you’re not creating the results you deserve.🙌🏼

    To Wrap Things Up…

    While this view on “restrictive eating” isn’t one you’ll see often in the health community, I really feel it carries massive weight.

    99% of eating healthy comes down to mindset and the way we view healthy food.

    In order to gain healthy habits, it’s absolutely necessary to rethink the way you approach eating healthy.

    There’s no way around it. No exceptions to this rule.

    Setting a clear distinction on restrictive eating vs. setting healthy limitations is a massive first step to gaining that nourishing relationship with food we all desire.

    And that’s all I want for you.😘

    Cheers,

    Kat Rentas

    Founder, A Next Level You

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      I’m passionate about leading #NextLevelLadies on the path to success through fitness, healthy eating, and personal development work.

      I can’t wait for you to get started!

      Ready to Level Up with Me?

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      How to Transition from Self-Loathing to Self-Love

      How to Transition from Self-Loathing to Self-Love

      If you’re being honest with yourself, how many times a day do you actually practice self-love?

      And, I’m not talking about getting a mani-pedi or running a bubble-bath.

      What I’m referring to is routinely feeling a deep, warm, genuine love for yourself and everything you represent.

      Like, I’m talkin’ bout each body part, personality trait, and weird thing you do on a daily basis.

      Not doing this now? Good.

      That means I can help you.🙂

      To be honest, self-love isn’t something that comes naturally.

      With the number of external factors telling us we’re not good enough, self-love is something we gotta’ work for!

      And, while it is a process we must commit to, it’s actually very simple.

      In this article, I’m going to give you practical, actionable advice you can use to start forming a more loving relationship with yourself.

      Which means, I’m not going to tell you to hang quotes on the wall, make vision boards, or wink at yourself anytime you walk past a mirror.

      While there’s nothing wrong with these things, they really just skip over the most crucial steps of the process.

      We need to dig deep inside your mind to figure out what got you feeling negatively about yourself in the first place!

      Then, we can focus on creating room for you to unconditionally love yourself and everything you are.🙌🏼

      Something important to note is that self-love isn’t a frivolous process that only makes you feel warm and fuzzy on the inside.

      It’s a necessary prerequisite to becoming the highest-level version of yourself.

      Which means it’s a crucial part of achieving any goal you set.

      Understand? Cool.👍🏼

      Let’s dive right in!

      Before we get started, make sure to grab your Free Weekly Productivity Journal to start prioritizing your to-do list the right way!

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        Why Self-Loathing Occurs

        Let’s get something overwhelmingly clear right off the bat…

        There should be no shame associated with experiencing negative feelings about oneself.

        If you have them, that’s perfectly natural.

        It implies nothing negative about you or your worth.

        Alright? COOL.😎

        So, now that we’re leaving the drama out of the equation, we can start understanding WHY self-loathing actually occurs.

        We Take Failure Personally

        Most self-loathing stems from our inability to meet our expectations of ourselves.

        Whether it’s with fitness, healthy eating, weight loss, or achieving success at work.

        When we fall short, we make that mean something negative about ourselves.

        Which creates a downward spiral of us never achieving what we want in life since we’re wrapped up in us “not being capable.”

        Seeing as life is bedazzled with setbacks and failures, it’s no wonder we experience self-loathing on a regular basis!

        When we can learn to stop making failure mean something negative about OURSELVES, we can learn to not experience self-loathing as a byproduct.

        We’re Punishing Our Way To Results

        Here’s the truth that many won’t tell you.

        You can’t punish your way to becoming better.

        Reaching your goals long-term only occurs through understanding, compassion, and self-love.

        The problem is, this is in sharp contrast to what many of us are taught growing up.

        The terms “that just won’t cut it” or “rub some dirt in it” might sound familiar to some of you.

        This method of thinking will diminish your progress, as it’s inherently negative and destructive thinking.

        You’ll need to learn to self-love your way to the finish line in order to ultimately be successful.

        We’re Not Paying Attention to Our Brains

        It’s also important to note that self-loathing can be extremely sneaky.

        While some will experience thoughts such as, “I’m not good enough” “Nobody likes me” or “I’ll never achieve what I want”…

        …others will have more neutral thoughts such as, ”I’m okay. But nothing special.”

        The latter is equally as debilitating. Which is an all too little-known fact.

        This goes to show that most of us have some types of debilitating thoughts about ourselves and our abilities.

        Oftentimes these more neutral thoughts just aren’t visible to you on a daily basis.

        Having these debilitating thoughts comes from a lack of brain management.

        Leaving your brain unsupervised is like driving with your eyes closed.

        It’s dangerous, irresponsible, and will leave you powerless when it comes to your thoughts (and results) in life.

        In order to FEEL the way you want to about yourself, you need to pay attention to the thoughts you’re actually thinking!

        Transitioning to Self-Love

        Listen…as much as I’d love to just tell you “Be your best self!” or “You are enough!”, those statements alone won’t get you results.

        You need to do the work to create the self-love you desire.

        It’s the only way. And it works.

        Implement these practices below to incorporate self-love into your life long-term:

        Embrace Failure

        In order to truly transition into self-love, you’re going to have to embrace the living sh*t out of failure.

        Like, for real.

        We’re constantly trying to make our failures mean something negative about us.

        When really failure is just an integral part of life. 

        Anyone successful in life has learned to fail really, really well.

        It’s the only way we grow and learn the lessons.

        If it wasn’t for failures or setbacks, we’d be stagnant and never experience change.

        As a way to keep my relationship with failure positive, I keep a monthly log of them at all times.

        Not as a way to highlight my downfalls, but as badges of honor that I’m genuinely proud of!

        By the end of each month I look back at all the failures I wrote down.

        This way I can keep track of all the lessons I learned, all the setbacks I overcame, and how much farther I’ve gotten in my journey to my higher self.

        Which greatly increases my ability to experience self-love.

        I highly recommend doing this.

        When you reshape your relationship with failure, you create space for the self-love you deserve.

        Focus on Positivity > Self-Punishment

        Remember when I said you can’t punish your way to results?

        So, instead, you want to focus on having compassionate and self-serving thoughts that will still work to push you through the discomfort necessary to reach your goals.

        For example, you would instead say something like, “I know I’ll complete my tasks today because I have trust in my abilities to follow through.”

        See the difference?

        You don’t have to be hard on yourself to commit to completing a task. 

        Now, this isn’t to say that you should feel comfortable when reaching for your goals.

        And it doesn’t mean you won’t have setbacks or failures.

        It just means you reframe the thoughts you have when you’re trying to push past your limitations.

        So, you’ll need to STOP having “tough-love” thoughts that are rooted in self-punishment.

        This will only contribute more to your self-loathing.

        Think in terms of positivity and possibility to attract that self-love thinking you want.

        Compassion, understanding, and self-love lead to some pretty amazing results.🙂

        Always Be Intentional With Your Thoughts

        As previously mentioned, not managing your brain is like driving in the dark.

        To have control over your results, you’re going to need to crank on those high-beams! 😂

        Which means you’re going to have to do some simple, journaling practices daily.

        Before you start making up crazy excuses as to why you can’t prioritize this, just hear me out.

        It’s so simple and beyond worth it.

        The key is to journal your thoughts every day so you can focus on creating the feelings you want about yourself.

        To do this, you’ll first want to keep in mind this simple self-coaching model:

        • Your thoughts create your feelings
        • You feelings spur your actions
        • Your actions produce your results

        From this model, we can understand that our thoughts about ourselves directly lead to how we feel!

        So, you’ll want to start exploring daily the thoughts you are thinking about yourself that are causing you to feel negatively.

        I find it helps to first explore what you feel like before you attempt to complete a task of importance.

        For example, let’s say you’re about to engage in public speaking which you currently hate — since you’ve likely convinced yourself you suck at it.

        Using the model as an example, here’s what is likely occurring:

        • Thought: “I’m terrible at public speaking.”
        • Feeling: Self-doubt
        • Action: Doesn’t confidently present speech
        • Result: Gives a sub-par performance

        So, if we started from the feeling we got of self-doubt, we could do some digging to figure out the thought that caused that feeling?

        Still with me? Good.

        Here’s how we can use the model in a way that serves us:

        • Thought: “I’m prepared for this speech. Which means I’m capable of crushing it.”
        • Feeling: Self-assured
        • Action: Confidently gives the speech
        • Result: Gives an amazing performance + makes self proud

        Understand the difference here?

        This process requires a TON of practice.

        Make it a daily practice to observe your feelings about yourself.

        Then, trace those feelings back to the thoughts that CAUSE them.

        This way you can start creating thoughts that SERVE you!

        To Wrap Things Up…

        I hope this article shed light as to how you can incorporate more self-love into your life.💕

        It’s insanely easy to engage in self-loathing if we’re not paying attention to our thoughts.

        Taking the time daily to keep yourself in check is beyond worth it.

        To summarize the concepts you’ve learned here, this is what you can do daily to create a loving relationship with yourself:

        📝Intentionally create your thoughts – a.k.a. supervise that brain!

        📝Keep a log of your failures to look back on as “badges of honor”

        📝Focus on positivity and possibility when motivating yourself – no “tough love” allowed!

        Trust me, making these small practices a habit is so worth it.

        I incorporate them into my morning routine every single day.

        And, I’ll leave you with one last question to ask yourself…

        …”If you had the choice daily, what would you CHOOSE to believe about yourself?”

        Turns out, you have that power to make that choice every damn day.

        So, get to work reinventing your relationship with yourself STAT.🙌🏼✨

        Cheers,

        Kat Rentas

        Founder, A Next Level You

        Grab This Free Weekly Productivity Journal!
        So you can learn to get more done, in less time. 

          Subscribe to receive regular updates and to get access to this download.

          Hey, I’m Kat!

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          I created A Next Level You as a space for ambitious, goal-getter women to learn how they can manage their minds so they can LEVEL UP their health and fitness.

          I’m passionate about leading #NextLevelLadies on the path to success through fitness, healthy eating, and personal development work.

          I can’t wait for you to get started!

          Ready to Level Up with Me?

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          The 5 Little-Known Tricks to Healthy Habit Formation

          The 5 Little-Known Tricks to Healthy Habit Formation

          Forming any healthy habit can feel extremely difficult if you don’t know how proper habit formation works.

          While habit formation is simple, it’s actually a tedious process that involves training our brains to do what we want them to.

          I’m sure I don’t have to tell you how difficult managing our minds can be.

          Needless to say, it can feel incredibly frustrating.

          Especially when you want to change for the better.

          You can have all the desire in the world to eat healthily, go to the gym, or think productive thoughts.

          But, if you don’t have the right tactics to measure up against your brain, you’re basically setting yourself up for failure from the start.

          It’s like running into battle with no weapon.

          In this article, I’m going to provide you with the habit formation tricks you’ll need to kick your brain into gear towards your future, healthy-habit self.

          By using the strategies I give you here, you’ll walk away with a clear-cut battle plan to form any healthy habit you desire.

          So, let’s get into it!

          Don’t forget to snag your Weekly Productivity Journal to start prioritizing your to-do list! This is essential to form any healthy habit long term. 🙂

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          So you can learn to get more done, in less time. 

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            The 5 Tricks To Healthy Habit Formation

            1) Manage Your Mind Daily

            This first tip goes without saying; however, you’d be surprised how few people actually take the time to prioritize brain management.

            Having an unsupervised mind is like letting someone else sit in the driver’s seat.

            It relinquishes all control and leaves you reacting to the less than spectacular results in your life.

            There’s no question it’s dangerous and will never allow you to form healthy habits.

            So, how do we manage our minds properly for success?

            It’s very simple.

            First, you need to understand this chain of events:

            • Our thoughts create our feelings
            • Our feelings spur our actions
            • Our actions determine our results
            • All of these factors are neutral to our circumstances

            In short, this means our thoughts ultimately produce the results we have in life.

            And all of these factors, including our results, our independent of our circumstances.

            So, let’s say you’ve had trouble getting up on time in the mornings.

            Here’s an example of where the sequence goes wrong for you:

            • Thought: “Even if I try to wake up earlier, I know I’ll still fail.”
            • Feeling: Self-doubt
            • Action: Snoozing the alarm and sleeping in
            • Result: Not waking up early

            From this model, you can understand why you’ve been failing to form healthy habits.

            So, the trick is to intentionally create thoughts that lead you in the right direction.

            An easy way to figure out the thought you need is to work backward from the result you want.

            Here’s an example…

            Let’s say you wanted to create a sequence that allowed you to wake up early on a regular basis:

            • Result: Getting up at 6:00 AM
            • Action: Turning my alarm off and immediately stepping in the shower
            • Feeling: Self-Assured
            • Thought: “I have made the decision to wake up at 6:00 AM every morning. Therefore, it’s as good as done. So, I don’t have to stress about it.”

            [Honesty Hour: This is the same sequence I use to get myself up earlier! I’m NOT naturally a morning person 😉]

            I make this thought sequence a part of my morning routine every single day.

            I work backward from the result I want to create that day.

            The key is to committing to this practice daily.

            And, remembering that thoughts are simply sentences in your head.

            Which means you have the power to change your thoughts at any time.

            This gives them less power over you! 🙌🏼

            2) Establish Your Minimum Baseline

            When attempting to form a healthy habit, many of us move way too quickly.

            For example, if you try and form a gym habit, going for 5-days a week right off the bat will likely not work out long-term.

            This is not a one-size-fits-all approach; however, this is generally the case.

            What’s important to understand, is just the act of following through is a skill you have to learn!

            You’ll need to train yourself to commit to plans you make.

            Which means, your ability to follow through at the start of your journey will suck.😉

            Here’s an example of what many do that results in failure:

            • Wants to change and finally form a healthy habit. Commits to being “perfect” and following through with that healthy habit every day.
            • Inevitably fails after a few days. Doesn’t understand why. Makes it personal. Quits.

            Just for full transparency…I did this for YEARS.

            And, I never even knew it was happening!

            This type of sequence occurs because you didn’t train yourself to commit, which happens by establishing a “minimum baseline.”

            A minimum baseline is the least amount of anything you’re willing to do.

            For example, going to the gym 5-days a week might seem outlandish to you at first.

            But, you know for sure you’ll make it to 2-days a week!

            So, you start there. Since you know there’s no possible way you’ll fail.

            After a couple weeks of doing this, you feel more comfortable, so you raise your minimum baseline to 3-days a week.

            And so on…

            See how this works?

            Establish a minimum baseline that works for you and guarantees follow-through.

            Then, and only then, will you be able to raise that minimum baseline over time.

            What’s amazing, is if you approach forming healthy habits this way, it doesn’t take nearly as long as you think to form them!

            3) Create a Compound Effect

            This is a crucial concept to understand before you form any healthy habit.

            In order to create lasting change, you’ll need to form a “compound effect”.

            In it’s simplest form this means, the more you do it, the more you do it.😂

            It’s really just committing to a lot of seemingly insignificant actions to produce one earth-shattering result.

            This is the concept you’ll need to keep handy when it feels like you’re making ZERO progress.

            I promise you this: every step you take in the right direction is a pivotal step towards your future, next-level self.

            So, make sure you’re creating this compound effect over time.

            There’s no fast track towards the finish line.

            You owe it to your future-self to commit every day when things feel the same.

            Only then will you create healthy habits long term.

            4) Get Uncomfortable Every Single Day

            This is probably my favorite tip I give when it comes to healthy habit formation.

            In order to create any change you desire, you’re going to have to get comfortable feeling uncomfortable.

            The amount of discomfort you’re willing to feel is directly correlated with your success.

            This comes to anything in your life.

            You can’t pamper your way to results.

            In order to grow and thrive, your body WILL experience discomfort.

            What really changed this concept for me was seeing discomfort differently.

            Previously, I would think of discomfort has a form of tough-love self-punishment.

            Which made discomfort seem inherently negative and almost “dirty”.

            Now, I choose to see discomfort as a loving-friend that only wants the best for me.

            I see it as the ultimate form of self-care.

            Because let’s face it…I’ve never felt the same satisfaction after a bubble-bath as I have when I’ve productively conquered my goals for the day.

            That’s self-care, guys.

            So, get comfortable experiencing discomfort.

            It’s healthy and should be encouraged.

            If you take nothing else away from this article, this tip alone will get you one-hundred times closer to forming healthy habits.

            5) Prepare For Failure/Setbacks

            This is a really big one and I’m so excited to share it with you.🙂

            Many of us are raised to believe that failure is negative.

            Which means when we fail, we make it mean something negative about us personally.

            I super relate to this concept, as I made failure mean something personal for years.

            Every time I failed it would prove to myself, yet again, that I was incapable and unworthy of the results I wanted.

            I’m going to be straight up…

            …this sh*t needs to STOP.

            We need to stop raising our children and making ourselves believe, that failure is dirty.

            The truth is…failures are the greatest waypoints to success.

            You cannot achieve success at anything in life without failure.

            They are the greatest lessons you’ll learn.

            And, with the right mindset, they’ll be the greatest motivators for you to reach your future-self.

            An easy to way start seeing failure in the right way, is to keep a journal of your failure goals.

            So, you’ll make a goal every month to have a certain amount of failures.

            Over the month you’ll write all these failures down, and the lessons you learned.

            At the end of the month, you’ll look at these failures with pride.

            Since they’re directly responsible for you growing into the best version of yourself.

            See how this works?

            Failure can be a beautiful concept if you practice if in a healthy manner.

            This concept will change your life.

            To Wrap Things Up…

            Alright, guys!

            I hope you can walk away today with some helpful, tangible tips to get you forming those healthy habits.

            The concepts here are what really made the difference in my life.

            For years I would pick healthy habits up and put them back down in a matter of weeks.

            If you really commit to the ideas presented here, you WILL be able to design a life you love and create that future.

            I believe in you! 💕

            Much Love,

            Kat Rentas

            Founder, A Next Level You

            Grab This Free Weekly Productivity Journal!
            So you can learn to get more done, in less time. 

              Subscribe to receive regular updates and to get access to this download.

              Hey, I’m Kat!

              A Next Level You Sidebar

              I created A Next Level You as a space for ambitious, goal-getter women to learn how they can manage their minds so they can LEVEL UP their health and fitness.

              I’m passionate about leading #NextLevelLadies on the path to success through fitness, healthy eating, and personal development work.

              I can’t wait for you to get started!

              Ready to Level Up with Me?

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              Why Discomfort Is the Secret to Achieving Your Dreams

              Why Discomfort Is the Secret to Achieving Your Dreams

              Most of you reading this will already be aware of how uncomfortable it feels to reach for your dreams.

              Furthermore, I’m betting because of this discomfort many of you have failed to achieve certain goals you’ve set for yourself.

              Now, this isn’t to shame you or highlight your setbacks.

              I’m here to fill you in on why this is normal and how struggling with discomfort has nothing to do with your intentions or ability to get where you want to be.

              However, I also want to shed light as to how discomfort can be the ultimate hack to achieving our dreams.

              We simply need to learn to use it the right way.

              This is by far one of my all-time favorite topics to discuss.

              Because, if you only let this one concept resonate with you, you’ll be lightyears ahead from where you are now in terms of reaching your goals.

              I encourage you to soak in every bit of information in this article.

              Because it’s pure gold my friends.🙂

              Before we dive in, be sure to enter your email below to snag your Free Weekly Productivity Journal so you can start prioritizing your to-do list today!

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                Why We Fear Discomfort

                Life coach guru Brooke Castillo often states, “Discomfort is the currency to your dreams.”

                This is overwhelmingly true.

                In order to achieve any goal, you need to be willing to experience discomfort regularly.

                However, whenever we experience it, so many of us throw in the towel.

                But why?

                It’s hard to grasp why this is happening when we want to reach our goals so badly.

                Well, I’m here to fill you in on some good news…

                …It’s not completely your fault!

                Turns out, our brains are hardwired to seek pleasure and avoid pain.

                Which means whenever we do anything that promotes growth or change our brain panics.

                Our primitive brain has developed this innate fear to protect us from harm.

                Back in caveman times, this was extremely useful to prevent us from being eaten, attacked, or abandoned.

                Now, it just gets in the way of our dreams.

                The key here is to understand that the fear-based reaction we get from growth doesn’t mean there’s anything wrong.

                It’s simply the way our brain works.

                Which means we can intentionally work to move past our primitive brain.

                So we can finally achieve the results we desire!

                The Wrong Discomfort

                There’s no question that discomfort is necessary to achieve anything worth having.

                It’s truly the secret to leveling up your life in every way.

                However, it needs to be made clear that there’s a wrong way to incorporate discomfort into your life.

                You can be the most committed, hardest of workers and still never reach your end-goals.

                Why?

                Because you’re likely practicing discomfort the wrong way.

                The wrong discomfort is mismanaged, messy, and inefficient.

                This type of discomfort usually stems from a place of self-punishment or low self-worth.

                For example, when I first started my business I convinced myself that if I deserved success I needed to work 13-hour days every single day.

                In my mind, that’s what I thought was necessary to be successful.

                After some time I realized that I was just punishing myself.

                I found that when I overworked myself I rarely got the results I wanted.

                When I scaled back, worked smarter, and ensured I was practicing discomfort efficiently, my results skyrocketed!

                I was finally doing more with my time.

                Which allowed me to rest and recover properly.

                In order to practice self-discipline and commitment to a goal, being “hard on yourself” isn’t necessary.

                This isn’t to say discomfort won’t be present.

                But the discomfort you should aim for stems from self-love and compassion.

                Let me explain…

                The Right Discomfort

                The self-care phenomenon has run rampant in our society.

                And don’t get me wrong.

                I love a good bubble bath, manicure, or anything that involves some much-needed TLC.

                However, to be honest…our society has become SOFT.

                We’ve been using self-care as an excuse to avoid feeling uncomfortable.

                On top of that, we’ve given the idea of being uncomfortable a negative connotation.

                We crave instant gratification and steer away from anything that requires us to work hard, grow, and evolve into the best version of ourselves.

                In short, our society is not only terrified of discomfort, but we SHAME it as well.

                Which means we need to redefine was self-care means to us.

                At this point for most of you, self-care will mean indulging in relaxing practices.

                I want you to also view the right discomfort as a form of self-care.

                This means making commitments to complete tasks that grow you into the best version of yourself – even when it doesn’t feel good.

                Examples of right discomfort include working out, eating healthy, getting ahead on an assignment, etc.

                Anything that causes you to feel discomfort, but in a way that produces long-term results.

                This discomfort SERVES you.

                It’s the ultimate form of self-care.🙌🏼

                To Wrap Things Up…

                I hope this article gave you some insight as to how you can start accepting the right discomfort into your life.

                I don’t say this lightly…

                In order to achieve any goal, you need to embrace discomfort.

                If you think you can trick yourself into NOT feeling discomfort on the journey towards your future self – you might be delusional. 😉

                Just think of it like this…

                Every time you feel discomfort you’re slowly breaking free of the old version of yourself.

                And growing into the future version of yourself you never thought was possible.

                I’d say that’s worth some healthy discomfort every now and then.💕

                Much Love,

                Kat Rentas

                Founder, A Next Level You

                Grab This Free Weekly Productivity Journal!
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                  Hey, I’m Kat!

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                  I created A Next Level You as a space for ambitious, goal-getter women to learn how they can manage their minds so they can LEVEL UP their health and fitness.

                  I’m passionate about leading #NextLevelLadies on the path to success through fitness, healthy eating, and personal development work.

                  I can’t wait for you to get started!

                  Ready to Level Up with Me?

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                  Overcoming Procrastination – 15 Simple Tips for Getting Unstuck

                  Overcoming Procrastination – 15 Simple Tips for Getting Unstuck

                  Do you ever feel shackled by your own brain when it comes to completing your to-do list?

                  Girl, if this is you…welcome to the club!

                  The procrastination epidemic is running rampant in our society and it prevents the most skilled people from getting their work done efficiently.

                  I would find it frustrating that for years that I had SO much I wanted to accomplish…yet I’d always find myself coming up short.

                  Needless to say, this doesn’t make you feel like a total boss babe.

                  It makes you feel like a failure and that you’re not committed enough to complete your goals.

                  The great news is that this is totally natural in terms of how our brains are set up.

                  On top of that, there’s a number of tricks we can use to rework our brains so we can start overcoming procrastination once and for all!

                  Before we dive in, enter your email below to grab your Free Weekly Productivity Journal so you can start prioritizing your tasks and avoiding your procrastination tendencies – right now!

                  Grab This Free Weekly Productivity Journal!
                  So you can learn to get more done, in less time. 

                    Subscribe to receive regular updates and to get access to this download.

                    Why Procrastination Occurs

                    Procrastination has been heavily studied over the years.

                    It’s something every person has struggled with, and for many, it remains a complete mystery.

                    To be quite honest the reason we procrastinate is very simple.

                    It’s because our brains are the happiest and most comfortable when you are staying right where you are.

                    It hates growth, change, or anything that feels remotely different. 

                    Your brain seeks pleasure and avoids pain.

                    That’s the way it’s wired.

                    Which was great in caveman times! Things were a bit simpler then.

                    The prehistoric peeps didn’t need to worry about hacking their brains in order to produce the crazy results they wanted in life.

                    Now, life’s a bit more complicated.

                    When we try and do anything outside our comfort zone our brain freaks out.

                    This is due to our primitive brain (the cerebellum) acting out of alignment with our decision-making part of our brain (the prefrontal cortex).

                    So, you can have the best intentions in the world for success, but your brain will convince you it’s an awful idea.

                    Therefore, it will strive to keep you stagnant.

                    Which is the resistance you feel before attempting to complete anything on your to-do list.

                    So, voila!

                    That’s how procrastination occurs.

                    Simple, right?

                    15 Tips For Overcoming Procrastination

                    So, how do we beat procrastination – aka our own brains?

                    Well, the truth is, your primitive brain will always be there.

                    It will always seek to protect you from the big, scary things in the world (otherwise known as your goals).

                    However, there are steps we can take to set our brains on the right path so we can get out of our own way and start producing RESULTS!

                    Here are 15 golden nuggets that will help you…

                    1) Write Down Your Thoughts

                    If you’ve been following my content for a while you know I’m OBSESSED with self-coaching and working to produce the thoughts we WANT.

                    Never heard of this?

                    Don’t worry. I’ll fill you in.

                    In short, our thoughts lead to our feelings, which spur our actions, which produce the results we have in our lives.

                    Therefore, if you want to change the result (completing a task), then you’ll have to work to change the thoughts you’re having.

                    I explain in this article here.

                    It’s amazingly effective to do this self-coaching work.

                    It will allow you to align your thoughts with the results you want to produce. 

                    I would say that’s pretty worth it. 😉

                    2) Accept Discomfort

                    There’s an amazing quote by Brooke Castillo that states, “Discomfort is the currency to your dreams.”

                    It’s SO good!

                    Because it’s beyond true.

                    You’ll need to learn to embrace discomfort in order to reach your goals and to stop procrastinating.

                    You’re procrastinating because you’re fearing the discomfort you feel from completing a task.

                    And at a certain level, it’s not your fault!

                    This is what your brain wants.

                    However, you need to understand that indulging in that fear will keep you stagnant.

                    You will never feel “good enough” to take action. You just have to do it!

                    Tough love, baby. 👊🏼

                    3) Stop Being a Perfectionist

                    A little louder for the people in the back!

                    But, seriously guys!

                    Stop making perfectionism sound like a good thing.

                    Perfectionists overwhelmingly produce less into the world.

                    Which means they’re not necessarily the most successful people in society.

                    You have to learn to be comfortable producing B- work.

                    Don’t obsess over your work being perfect.

                    Just focus on it being VALUABLE.

                    This is key.

                    4) Rush to Get It Done

                    Alright, this might not sound useful at first…but this tip is pure GOLD.

                    I first learned this from Brooke Castillo and I just about cried when I heard it.

                    It’s helped me SO much.

                    I want you to spend the first 80% of your time getting your work done as fast as you can.

                    Then, with the remaining 20% of your time correct all the imperfections and tidy up your work.

                    When you work as quickly as possible to complete your tasks, you don’t have time for chatter inside your brain telling you to stop.

                    There will be no daydreaming, checking social media, or time to think about what you’d rather be doing instead.

                    Does completing your work more efficiently right before a deadline ring a bell?

                    This isn’t because you’re more efficient during this time.

                    You’re not producing better work close to your deadlines…you’re just working FASTER.

                    5) Remove Unnecessary Steps

                    Let me just give an example right off the bat.

                    Although I’m a relatively clean, Type-A individual, I’m notorious for leaving my clothes in places they shouldn’t be around the house.

                    Mainly I have a habit of leaving my laundry on this single white chair in my bedroom.

                    I’ll have every intention of hanging up my clothes AFTER I put them there.

                    Problem is, I often would forget about them — leaving clothes there for days (sometimes weeks).

                    Yeah, I know. It’s bad. 😂

                    When I took the time to really evaluate what was happening, I realized I was absent-mindedly setting the situation up for failure.

                    I was adding unnecessary steps to the routine.

                    It made no sense to lay the clothes on the chair BEFORE hanging them up.

                    I realized it was simply another step I added due to the “avoidance mode” I was in.

                    Once I started hanging up clothes right away (and going nowhere near that chair) problem solved!

                    What extra steps are you adding each day that makes meaningless tasks seem long-winded and difficult?

                    6) Master Time-Management

                    In order to fully destroy a procrastination habit, you’ll need to become an absolute master of time-management.

                    No question.

                    If you can learn to manage your time properly, you can literally manage ANYTHING life throws at you.

                    I highly suggest getting yourself quality planner and taking 30 minutes to 1 hour a week scheduling your time.

                    And be sure to schedule EVERYTHING — even your down time!

                    7) Find Your Distractors

                    We all have very different distractors that cause us to lose focus.

                    The key is being 100% honest with yourself as to what they are.

                    Don’t trick yourself into thinking you can get through your crazy to-do list with Netflix on in the background.

                    YOU KNOW BETTER.

                    Start out with complete silence and zero distractions.

                    Then add in other factors over time (music, etc.) if you’d like to experiment with how it affects your productivity.

                    Just be cautious and honest with yourself.

                    8) Establish Trust

                    The act of following through with plans you set for yourself is deeply satisfying.

                    There’s a reason for that.

                    It’s because you’re establishing TRUST with yourself.

                    Every time (despite all of the procrastination odds) you choose to follow through with a set plan, you’re boosting your confidence levels!

                    It also, most importantly, creates a compounding effect where you are more easily able to commit to tasks in the future.

                    In doing this, you set new expectations for your success. 

                    9) Group Tasks by Priority

                    Learn to group your to-do list tasks based on the level of importance.

                    Don’t shove everything onto a massive list and expect everything to get done.

                    It never works out that way.

                    Section off the tasks you absolutely HAVE to do from the ones that can actually wait and be given less priority.

                    10) Be a Problem Solver

                    You’re going to hit roadblocks when it comes to getting $#!@ done and getting through your procrastination hurdles.

                    I encourage you to not give up and flip tables when this does happen.

                    Instead, be a problem solver.

                    It’s like when you’re getting driving directions from your handy iPhone app. 

                    If there’s an unexpected traffic jam, that annoying robotic voice will tell you, “Recalculating!”.

                    That’s EXACTLY what you have to do.

                    If you keep recalculating, you WILL reach your end destination eventually — just maybe not in the way you originally intended. 

                    11) Create Controllable Goals

                    Make sure when you’re creating your to-do lists and goals that the tasks are 100% controllable.

                    Let me explain what I mean by this.

                    If you’re working your ass off for a lofty promotion at work, don’t set your #1 goal as “to get a promotion”.

                    This is not under your control, therefore, there are no clear, actionable steps you can take to ENSURE it will happen.

                    Instead, make sure your goals are controllable — such as completing extra tasks at work, taking your coworkers out to lunch to boost morale, etc.

                    Make sense?

                    12) Become Fascinated With Yourself

                    Now, by this, I don’t mean wake up every morning and wink at yourself in the mirror.

                    Unless that’s your thing. 

                    I mean, I want you to view your progress with the same fascination that you would a super-interesting science experiment.

                    And if science experiments don’t fascinate you, just pretend for a second.

                    SO MUCH of success is experimentation.

                    You’ll only figure out what works and what doesn’t over time.

                    You won’t magically have the secret formula right from the get-go.

                    Instead of this being a discouraging factor, see this as a fun challenge!

                    Become invested in the process of “cracking the code” that is your productivity.

                    13) Switch Up Your Surroundings

                    I find that if I sit in one spot too long, not only do I become way less productive, but I also start to go a little crazy!

                    Find a handful of go-to spots where you feel the most productive and switch between them.

                    For instance, my most productive surroundings are my desk at home, the local coffee shop, and a relaxing spot to work at the beach.

                    14) Set Yourself Up For Success

                    When you first get started you’re going to want to establish some trust with yourself that you’re capable of completing larger tasks.

                    It’s like if your sloth-like friend who binge watches Netflix all day says to you, “I’m going to go hike Mount Everest!”.

                    You’d be like, “Yeah okay sure Becca”.

                    The way you view yourself is no different.

                    So, start out with super small tasks that you can’t possibly fail at.

                    This is called establishing a “minimum baseline”, which is the least amount of anything you’re willing to do. 

                    Prove you can commit to the least amount before you raise your minimum baseline.

                    It gives you a healthy mindset from the start that you’re going to crush the tasks you set for yourself. 

                    15) Educate Yo Self

                    While having some helpful tips in your arsenal is going to work wonders, this only takes you so far without educating yourself first.

                    Procrastination is a widely studied phenomenon of the human experience.

                    If we can understand WHY we do it, we can understand the best strategies to tackle it.

                    These are some of my favorite books that I recommend:

                    To Wrap Things Up…

                    It is my hope that these simple tips will help you overcome the heavy burden that is dealing with procrastination!

                    I know all too well about being caught in a never-ending downward spiral “not getting things done”.

                    It can make you feel trapped, anxiety-ridden, and ultimately downright AWFUL about yourself.

                    But there is a way out of this vicious cycle.

                    With the right mindset, a proper plan, and the helpful tips listed above — you WILL be successful. 🙌🏼

                    Cheers,

                    Kat Rentas

                    Founder, A Next Level You

                    Grab This Free Weekly Productivity Journal!
                    So you can learn to get more done, in less time. 

                      Subscribe to receive regular updates and to get access to this download.

                      Hey, I’m Kat!

                      A Next Level You Sidebar

                      I created A Next Level You as a space for ambitious, goal-getter women to learn how they can manage their minds so they can LEVEL UP their health and fitness.

                      I’m passionate about leading #NextLevelLadies on the path to success through fitness, healthy eating, and personal development work.

                      I can’t wait for you to get started!

                      Ready to Level Up with Me?

                      How To Start Running A Next Level You Sidebar

                      Pick Your Topic

                      Personal Development Sidebar Image A Next Level You

                      Healthy Eating Sidebar Image A Next Level You

                      Fitness Sidebar Image A Next Level You

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