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Do These 5 Things to (Actually) Stick to Your Goals
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Behavior modification teaches us that we repeat behaviors that make us feel good. What’s your payoff for not changing?
Until the goal becomes larger than the payoff, you’re always going to choose feeling good over feeling uncomfortable.
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15 minutes a day for making changes
Devote at least 15 minutes a day to your change.
Even if it’s just a walk around your neighborhood, one less cigarette, reading an inspirational article, do it. Mix it up, too. No one wants to be stuck doing some tedious workout regime.
Set realistic goals
Start with one behavior at a time.
Instead of concentrating on losing 20 pounds in 20 days, for example, make a goal to simply begin by eating five fruits and vegetables a day.
Never eliminate. Replace
If your goal includes eliminating a specific behavior, it must be replaced with a new behavior if you want permanent change.
If we don’t substitute a behavior, we end up creating a big void that leads to obsessive thinking. And that eventually will lead to falling back into old patterns.
Find support
We all need encouragement and support throughout our journey of change.
For you, maybe that’s a friend to hold you accountable or a group that is like-minded in where they want to go.
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Identity-Based Habits
Building these habits means focusing on the type of person you wish to become rather than the outcome you wish to achieve.
Your current behaviors are simply a reflection of your curre...
Change can occur at 3 levels
- Outcomes: changing your results - losing weight, publishing a book, etc.
- Process: changing your habits and systems - implementing a new routine at the gym, developing a meditation practice, etc.
- Identity: changing your beliefs - worldview, self-image, judgments.
Changing your beliefs about yourself
- Decide the type of person you want to be;
- Prove it to yourself with small wins;
You have to become the type of person you want to be, and that starts with proving your new identity to yourself.
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Identity-based habits
The beliefs you have about yourself can drive your long-term behavior.
You could trick yourself into going to the gym or eating healthy once or twice, but if you don't shift your under...
3 layers of behavior change
- A change in your outcomes
- A change in your processes
- A change in your identity.
Most people start by focusing on outcome-based goals like “I want to lose 20 pounds”. But these are surface-level changes.
The root of behavior change
... and building better habits is your identity.
Each action you perform is driven by the belief that it is possible. So if you change your identity (the type of person that you believe that you are), then it’s easier to change your actions.
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New Year Resolutions that Stick
Whether it is a resolution to lose weight, to do more exercise, or to consume less sugar, we all have encountered hardships trying to stick with them.
Health-related New Year Resolutions are ...
One Thing At A Time
Making resolutions requires no effort, but if we decide to suddenly shift towards improving too many of our behaviors at once, it can backfire.
Focus on one thing that you want to change, at a time, and commit to it.
What You Can Control
You may not be able to change the external circumstances, stressful situations, or work environment. What you can do is control how you react to negative forces and stressful situations.
For example: If you get unhealthy food at your home, you can control how or when you eat it.
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