Do you ever feel like you set yourself a goal and it’s all going good when you start, while you’re motivated, but then you take a day off and before you know it you’re back where you’ve started?
I know that feeling, and these secrets will help you with that problem.
How often do you hear someone say “I’m going to get shredded this summer” or “I’m going to get good at cardio?”
Very often, the goal is far too general. What do you determine to be a good level of cardio? You need to make your goal objective.
Instead, have a goal to run a 5k, 10k, half marathon or even a marathon! This way your goal is far more specific and you can determine your goal based on your current level of fitness. By completing this event you are proving that you are good at cardio.
An extra vital tip – it must be an event which you complete. Completing an official event means you’re with other runners with similar goals as you. When you complete the race, your senses are far more heightened than if you were getting off a treadmill. Not only that, but you will get a medal, something tangible to remember this achievement and milestone which will enhance your feeling of fulfillment and success. Below is a great website for finding your first race to enter in.
Want to get stronger shoulders? Try a challenge of holding a handstand for 30 seconds.
Stronger abs? Hold a 2 minute plank.
Stronger chest? Make your goal specific to you. Start off with a goal number of press ups. Then you could progress to clap press ups, then one-arm press ups and even a behind-the-back clap press up.
Great, you have a specific goal and you’re all motivated. The truth we know about motivation is that not all of us have it all the time. It’s temporary.
Therefore, you can’t rely on your motivation which is why you need to make it a habit to achieve your goal. You don’t need motivation to brush your teeth everyday, or have a coffee in the morning, or to watch TV in the evening, etc.
Fortunately I read a very comprehensive book called The Power of Habit by a very smart man called Charles Duhigg. This is the premise of how it works:
Firstly, every habit has a cue, routine and reward. Using the example of brushing your teeth on the right; the cue kicks the brain into automatic mode and tells it which habit to use. The routine is the physical, mental or emotional response. The reward is the prize telling your brain “this loop is worth remembering in the future.”
A habit usually takes at least 28 days to form, therefore, it’s necessary to put all your effort into it at the beginning. Think of a new plant which is very delicate. It needs lots of care and time to let it form its roots deep into the soil. But once it becomes a tree, it can sustain itself.
An effective way of applying a new habit is to do it at a certain time of the day each and every day. For example, if you want to go to the gym consistently, you’re more likely to keep it consistent if you do it straight after work or first thing in the morning.
Extra tip – Going with a friend at the same time each day increases your chances of it becoming a habit.
I have nothing against making big goals as long as there is achievable milestones. No matter what your goal is, if you can set a milestone which isn’t daunting then you’re more likely to achieve your goals. If you want to write a book, then it will help to have the goal in mind of writing a chapter or even a paragraph opposed to writing the book. Below is an awesome talk on this.
Extra tip – The five minute rule. Pick a task you want to work on and instead of procrastinating, vow to do it for 5 minutes and 5 minutes only. Often it’s starting which is the hardest part. Put all your effort into the first 5 minutes then stop.
Achieve your goals by making them specific. Cultivate your habit and set your goals into achievable milestones. Sounds easy enough, right? For further insight and value, you must read The Power of Habit. I have never come across such a thoroughly researched book. I read it from cover to cover and didn’t regret it. However, if you don’t feel like you want to prioritise reading the whole book, it’s just as good to skim, scan and pick out the main points from each chapter.
It will form connections in your brain and seem to cultivate fascinating conversations with anyone since everyone has habits and anyone can change them. Click the link below to unlock the secrets to taking back control of your life before you get sucked back into the endless void of social media!
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How do you achieve your goals?
Any Questions? Comment Below!