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A Formula for Creating Good Habits and Meeting Your Goals
Creating habits takes time
Research shows forming new habits can take anywhere from a few weeks to months.
By creating visions, you can support your desire to continue with your habits.
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Changing your habits
Our lives are defined by how we regularly spend our days. It is not determined by the occasional moments when we suddenly remember to exercise or call a friend.
To create new habits requires change. We must have a clear view of the outcome we desire.
Your brain thinks in pictures
The brain places information into maps and pictures for quick recollection. We not only remember the past, but we also collect pictures of what we believe is possible in the future.
These pictures of the future are what motivates us to stay disciplined with our actions until it becomes a habit.
Find your vision
Ask yourself:
- What new behaviors would you love to make into habits?
- What emotions do you want to experience more of?
- Who do you want to hang out with?
- What activities do you want to do more of?
- What can you do more or less of to increase your hope for the future?
- How do you want to feel this day next year?
Write your vision in a journal.
Use keywords
Choose one word that summarizes your vision. Remember this keyword when your day starts to spin out of control. It can help to put elements of your vision in mind to keep you focussed.
Document your success
Your brain needs reminders of the evidence that your goal is achievable and worth the effort.
- Take at least five minutes after you stop working to acknowledge the positive steps you've taken to make your vision a reality. Write your progress down in a journal.
- Write at least five things you are glad you did.
- Share your progress with a friend.
Creating habits takes time
Research shows forming new habits can take anywhere from a few weeks to months.
By creating visions, you can support your desire to continue with your habits.
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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 t...
Fork over the truth
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.
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.
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Set priorities
Instead of browsing social media, use that time to exercise or do something that actually helps you.
Set your priorities and the time for them. Once scheduled, they will become second nature....
It doesn’t take that long
Once you decide what you want to do, it takes little time to do it. For exercise, fifteen minutes is all it takes to get your heart pumping, and you're done for the day.
Sharing too soon
Even though you want to share with the world that you've gone to the gym or started a diet, don't share your progress until you've done it for three or six months. It will keep you going for longer and make you consistent.
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Leaders in a time of crisis
As a leader, when facing a crisis, you have to adopt the best position in order to ensure the efficiency of your action. And, most importantly, this action has to be taken as fast as possible. ...
The “First 15 Minutes” checklist
The “First 15 Minutes” crisis management checklist:
- focus on the current matter.
- become the trusted voice in this crisis. Designate a crisis team.
- monitor in real-time what the media has to say on the topic.
- get a deeper understanding of the scope of the issue and the vital decisions to be made.
- prepare an initial 'holding statement' in order to make your opinion pubic. Make sure the statement goes viral fast.
- document well before speaking publicly.
show humanity, compassion, and concern for any human toll – and mean it.
- follow up on everything that you have engaged yourself to fulfill.
Don'ts for times of crisis
Dealing with a crisis increases the risk of taking bad decisions. When times get harder:
- don't lie, minimize the situation or make jokes regarding the crisis.
- don't run away from your responsibilities.
- don't hurry to issue a denial unless you have all the facts.
- make positive statements when talking about the matter, rather than negative ones.
- don’t let your fears of liability trump your humanity.
- don’t speculate until you fully understand the situation.