New year nightmares
It’s 2023, the hanger over is still lingering and your social media is full of “new year, new me!!” posts. We all know 90% of them are meaningless, attention grabs to mask the fact that they want the results but have no intention of putting in the work.
So how do the 10% actually manage to make the changes to their lifestyle that get them results?
Firstly it starts with the goal, the SMART system (detailed below) is the “industry" standard for goal setting. I’m not knocking it, it does work but for me personally it doesn’t factor in one key element. Motivation.
If you want to be successful with your New years resolutions, you need to;
- Set attainable goals — the reality is I’m not going to win gold at the next Olympics but I could podium in my next tournament.
- Make small and manageable positive changes to your habits — drastically changing your diet is hard to stick to and can be very expensive to start off. So it is easy to fall back into old habits when money is tight or you’re just sick of rice and fish cakes.
- Find something that brings you happiness — this is the motivation element, if you want to lose weight for example but hate exercise and love cooking. Find healthy dishes that appeal to your inner chef. You are more likely to achieve your goal if you enjoy the journey.
Be SMART with your goals
A good goal is one that is specific, measurable, achievable, relevant, and time-bound. This is often referred to as the SMART criteria for goal-setting.
- Specific: A good goal is specific and clearly defined, so that you know exactly what you are working towards.
- Measurable: A good goal is measurable, so that you can track your progress and see how far you have come.
- Achievable: A good goal is achievable, meaning that it is realistic and within your reach given your current resources and circumstances.
- Relevant: A good goal is relevant to your long-term objectives and aligns with your values and priorities.
- Time-bound: A good goal has a specific deadline, so that you have a sense of urgency and motivation to work towards it.
By setting SMART goals, you can increase your chances of success and make progress towards your objectives. It is also important to review your goals regularly and make adjustments as needed to ensure that they remain relevant and achievable.
Use atomic habits
An atomic habit is a small, incremental change in behaviour that can lead to significant improvement over time. It is called "atomic" because it is the smallest unit of habit that can be changed. Atomic habits are based on the idea that small, consistent changes can compound and lead to significant improvements in the long run.
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The concept of atomic habits was popularized by James Clear, a productivity expert and author of the book "Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones." In the book, Clear explains that habits are the compound interest of self-improvement and that by making small, incremental changes to your daily habits, you can achieve significant results over time. He also emphasizes the importance of focusing on the process, rather than the outcome, and the role of systems and habits in creating lasting change.
Some examples of atomic habits include:
- Waking up at the same time every day
- Doing a few push-ups every morning
- Writing down three things you are grateful for every day
- Reading one page of a book before bed
By consistently practising these small habits over time, you can make significant progress towards your goals and improve various aspects of your life.
Be happy
Happiness can impact achieving your goals in a number of ways. Here are a few examples:
Motivation: Being happy can help you feel more motivated and energized, which can make it easier to work towards your goals. When you're in a good mood, you may feel more inclined to take action and pursue your goals with determination.
Persistence: When you're feeling happy, you may also be more likely to persevere and stay committed to your goals, even when you encounter challenges or setbacks. This can help you stay focused and keep moving forward, rather than becoming discouraged and giving up.
Social connections: Happiness can also impact your goals by influencing your social connections and relationships. When you're happy, you may be more likely to form and maintain positive relationships, which can provide support, encouragement, and resources as you work towards your goals.
Decision-making: Happiness can also affect your ability to make good decisions and judgment. When you're feeling happy, you may be more likely to make decisions that align with your values and goals, rather than being swayed by negative emotions or outside influences.
Overall, happiness can be an important factor in helping you achieve your goals, as it can impact your motivation, persistence, social connections, and decision-making abilities.
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