Chapter 1: Recognizing the Need for Change

There are moments in life when we realize that our current actions are not yielding the desired outcomes, prompting us to seek change. While we often know what steps to take, commitment can be a significant hurdle.

Throughout my experience as a personal trainer, I've witnessed this scenario unfold repeatedly. Clients typically begin their weight loss journeys brimming with motivation, adhering to routines and meal plans for a few months. However, as life unfolds, distractions and excuses begin to surface, and the initial drive fades.

It's essential to acknowledge the challenge of altering deeply ingrained aspects of our identity and self-image. For those who have struggled with weight for years, this endeavor is anything but simple.

That said, I'm focused on solutions and intrigued by the processes that foster profound change in individuals. At the core, it all boils down to one pivotal factor: our Identity.

Thought Patterns

To illustrate, consider someone grappling with their weight who struggles to maintain a healthy lifestyle. This individual may perceive themselves as unhealthy and out of shape, harboring disempowering thoughts that replay in their mind. They might convince themselves that they are lazy or that weight loss is an insurmountable challenge. If they've always been on the heavier side, envisioning themselves differently can seem impossible.

Over time, these thought patterns become rigid, making change exceedingly difficult, even with conscious effort. This rigidity can be described as the ego, which prefers familiarity and perceives any deviation from the norm as a threat, often leading to self-sabotage.

Behaviors

These ingrained thought patterns give rise to habitual behaviors. In our example, this might manifest as overeating or indulging in unhealthy foods, even when they know better. It could also involve binge-watching shows instead of engaging in physical activity.

Your current self is a reflection of the cumulative behaviors you've practiced over time. While some habits may be beneficial, others may hinder your progress. It's vital to cultivate self-awareness and humility to identify what requires attention in your life.

Rewards

The behaviors we engage in yield rewards, which can also stem from our thought patterns. For instance, we don’t indulge in that doughnut simply because we want to be unhealthy; it’s because it tastes delightful and triggers a dopamine release in our brains. We may find ourselves mindlessly watching TV or scrolling through social media, driven by some form of reward, even if it feels unfulfilling.

However, rewards can shift from positive to negative, especially in dire situations where the discomfort of our circumstances outweighs any temporary pleasure. Sometimes, it takes reaching this painful point to inspire change—when the discomfort of being overweight exceeds the momentary satisfaction of a sugary treat.

Pain can serve as a powerful motivator for change, but how do we go about reshaping our identity when it feels so challenging?

Changing One’s Identity

Transforming your self-image is no easy task, especially after years of entrenched beliefs. However, the process can be simplified into a few actionable steps.

#### Daily Commitment

Every day, commit to actions that align with the person you aspire to become. This doesn’t mean you need to adopt extreme measures, like waking up at dawn or following a strict diet. Instead, focus on manageable steps. For instance, opt for a walk or choose water over sugary drinks. The key is to consistently reinforce your evolving identity.

Those who consistently show up for themselves are rewarded, albeit not always immediately. Remember, the only reward for inactivity is the next video autoplaying on your screen.

#### Seeking Better Rewards

Which scenario feels more satisfying: spending hours binge-watching TV or completing an invigorating workout? Reflect on which activity leaves you feeling accomplished and energized.

It’s crucial to associate new behaviors with positive feelings of achievement and pride. If you fail to do this, maintaining these habits will be challenging. Over time, you’ll begin to crave the endorphin rush from exercise and the clarity that comes from healthier food choices.

Indulgences can still play a role in your journey, but they should be intentional, with a clear plan for returning to your routine.

#### Mind Your Inner Dialogue

Be attentive to the recurring thoughts that populate your mind. Many of these thoughts are just that—repetitive and often disempowering. It’s vital to replace these with more empowering and neutral thoughts. While this can be challenging, especially if deep-seated emotions are involved, addressing these underlying issues is essential.

If you’re unfamiliar with strategies for letting go of negative thoughts, I recently wrote an article on that topic, which you may find helpful.

The Process Takes Time

Lastly, remember that change is not instantaneous. It requires daily commitment and consistent action to reshape your thought patterns.

Research suggests it takes about 90 days to form a new habit, six months to solidify it, and two years for it to become part of your core identity. When you consistently engage in exercise over two years, it becomes an integral part of who you are, making it easier to prioritize, even when faced with challenges.

Life is dynamic, and change is inevitable. Take charge of your journey and invest the effort needed to improve yourself.

The first video, "Core Level 3," offers insights into foundational exercises that can support your journey toward better health and identity transformation.

Chapter 2: Practical Steps for Identity Transformation

The second video, "Core Games Progression Tutorial," provides a tutorial on creating a ranking system in Core, which can help you gamify your personal transformation journey.