You have a goal for 2022; you want to feel fitter, more energetic and know if you can push your own limits. You want to do that through ice cold water. You plan to start your day every morning in an Icetub or under the cold shower. A good resolution! But as with many good resolutions, it's quite possible that by the third week of January you'll just switch back to the hot water because it's a lot more comfortable after all. To do things differently this year and make your resolution a habit, here are 5 tips to help you keep it this time!

1. Think about why you are doing it
2. Make a plan
3. Do it together or involve those around you in your plan
4. Don't give up if you get off track
5. Reward yourself!

1. THINK ABOUT WHY YOU ARE DOING THIS

Why do you want to start your day with cold water every morning? Is it because you've heard that many people do it? Because you have seen it passing by on Instagram and therefore you assume it is good for you? Then you are not doing it from your own motivation and chances are you will give up at some point. If you know why cold (finishing) showers or taking a dip in an Icetub is so good for you, then you'll want to keep enjoying these benefits and you'll find it easier to stick with it. For example, do you want to boost your immune system? Experience less stress? Activate your brown fat? Break your morning routine? These are different goals that can be different for each person, but where cold water can be the tool to help. So delve into cold therapy and write down what you personally want to get out of it.

2. MAKE A PLAN

As with many things, it is important that you make a plan to achieve this goal. If you expect yourself to be able to sit in a 3-degree bathtub for 2 minutes immediately or stand under the ice cold shower for minutes from day one, chances are you will disappoint yourself and give up. It's best to create a realistic schedule where you build it up slowly. For example, first set the Icetub at 15 degrees for a few days (trust us, that's cold too) and set it one degree colder each week. Or turn the shower faucet to cold for the last ten seconds of your shower session to begin with and build up the number of seconds weekly. That way you prepare yourself mentally, as well as physically, to go one step further each time.

3. DO IT TOGETHER OR SHARE YOUR PLAN WITH OTHERS

They say for a reason, you are stronger together than alone. There are bound to be days when you feel cold just getting out of bed and don't feel like immersing yourself in cold water. At times like that, it would be nice to have someone to remind you why you are doing this. Or why you are doing this, if you are doing it with someone. Share your plans with your partner, best friend, brother or sister. Let them be your stick or inspire them to join you. This way you will get through the difficult moments easier. And, of course, it's much cozier to do it together. It is also good to tell people around you about your goal for this year. This way you create social pressure and increase the chance that you will keep it up. Of course, you don't want people to see you as someone who gives up quickly.

4. DON'T GIVE UP WHEN YOU'RE OUT OF IT

Especially with diets, you often see this happen; you let yourself go for a weekend at a dinner party or at a birthday. Then you might as well throw in the towel and quit the diet because it's "ruined anyway. That's not true, of course. It makes sense that you can't change your behavior all at once without a fight. On the contrary, if you have gone wrong for a while, it is important to just pick it up again. You will notice this on cold winter mornings, after an evening with too many drinks or when you just don't feel well. It's not bad to skip a day (or more) and take a nice hot bath or shower. As long as you pick up where you left off afterwards. Rethink why you are doing all this, re-read your plan and involve your loved ones. Then you will pick up where you left off in no time.

5. REWARD YOURSELF!

What if you have reached your goal? Then of course you will enjoy the benefits of cold water, but it is also good to reward yourself for your good behavior. If you remember in advance that you are going to do or buy "that one thing" if you have kept this up, that is another extra stick during the process. Of course, what that perfect reward is is different for everyone, but make sure you go the extra mile. You've earned it!

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