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Frequency, Density & Intensity

How to Lean In to Better Habits


Okay. So in this video, what we’re going to talk about is frequency, intensity, and intensity frequency, density, and intensity. And so what I mean by that is now that we’ve started to become aware of the water that we’re drinking or the vegetables that we’re eating or how much we’re moving. The next step is then to use that as a baseline and then to add to it.

So what we want to do is we want to add to what we’re currently doing through one of these three methods. All right. And so I’m going to give you examples on how to do this with, you’re moving or you’re eating or whatever it is that you’re doing.

Normally, when we want to improve our habits, what we do is we start out and we say, okay, I’m going to drink 96 ounces of water because 96 ounces of water is eight ounces. And eight glasses. And so then what happens is it becomes too overwhelming.

So the reason that we’re using this method here is so that we can lean into it so that we can ease into it and make it a little bit more manageable. And so we’re going to use one or two of these methods and when they become easy, Then we add onto it again. All right. So let’s start with frequency.

So let’s say that you’re not exercising at all. And so using the example of frequency, what we’re going to do is we’re going to add some movement to your week. So we could start out by saying, okay, I’m going to move. Three days a week. Okay. So you would choose three days and that’s an example of frequency.

Now, when that becomes easy for you, what you can do is you can increase then your frequency. And so add a fourth day or a fifth day. All right. So once what you’ve established becomes easy enough. Then we want to add onto it. One of the methods that we can add on is through frequency. All right. Now density has to do with how much you’re doing.

So going back to the example of exercising for three days a week, well, how long are you exercising for three days a week. So let’s say that you’re starting off. With 15 minutes of walking. Okay. So then the next step from there would be increasing that from 15 minutes, potentially to 30 minutes. Okay. Or 20 minutes or whatever.

And here’s the thing is it doesn’t have to be the same every single day. So you could say, well, okay, I’m going to increase my walking for 30 minutes a day, three days a week, but then two days a week, I’m still going to stick with the 15 minutes. Okay. And so how you would use this with vegetables or water is say that.

I’m gonna, you know, keep my existing baseline of water of let’s say two bottles of water, whatever two bottles is for you. And then three days a week, I’m going to increase my water intake to three bottles. Okay. Or four bottles or whatever it is. All right. So that’s kind of how you do that. And then as far as intensity goes, what that is really about is so if you’re walking.

On Monday for 30 minutes, how you would increase in intensity is you would keep the duration the same, but then your instead of a walk, it would be a walk jog, jog. Okay. So for example, then on. Monday, you would take maybe two or three, like intervals within that walk and make it faster. All right. So you’re covering more ground in the same amount of time.

Right. How you might do that for, and this intensity isn’t gonna be appropriate for every single habit. So, what, how intensity might work for vegetables might be that you would increase the serving size of vegetable that you have at each meal. Okay. That’s an idea. Intensity for sleep could be, and it’s a little bit difficult to Plan this out, but potentially your intensity for sleep could be that you’re getting better sleep those nights.

Okay. So I just wanted to share this with you. Now, you can also use frequency, density and intensity when it comes to getting rid of habits that you don’t want to have. anymore. So an example of that might be if you are eating dessert every night of the week and you don’t, you eventually want to get out of that habit.

What you can do is say, okay, one night or two nights, I’m not going to have dessert. Okay. Or. Going into what we might do is with intensity lower the intensity and say, okay, so instead of having ice cream every night after work or at night what I’m going to do is I’m for two of those nights, I’m actually just going to have fruit.

So you’re lowering the intensity of the experience. Okay. So that’s just some examples. Another way of using this might be for alcohol. So, two nights a week, you’re going to only have two glasses of wine instead of three. And I’m going to intersperse water inside those in between those two glasses.

All right. So these are just some ideas that you have about how to move into the habits that you want to ultimately create. All right. I’ll see you in the next video.

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