How To Actually Achieve The Goals You Set

One Step at a time

Most people when trying to achieve their goals make a big change and this usualy causes them to burn out and give up before they reach their goals. You should instead take small steps towards your goal and make it harder over time.

Take, for example, the goal of losing weight. Beginning with a 500 calorie deficit is overwhelming and hard for most. An easier starting point might be a 200 calorie deficit. As this change becomes a part of your routine and feels less challenging, you can gradually up the calorie deficit and then later on introduce more significant changes, such as incorporating gym sessions or running.

Why Does This Approach Work?

The strategy of taking small steps towards a significant lifestyle change, as detailed in the article from Psychology Today by Amanda Ann Gregory, hinges on the principle of gradual adaptation. This method is effective for several reasons:

1. Natural Resistance: Humans naturally resist sudden changes to maintain balance. Gradual changes are easier to achieve without triggering resistance.
2. Incremental Approach: According to psychologist B.J. Fogg, failing to maintain new behaviors often stems from taking the wrong approach, not a lack of motivation. Small, gradual changes are more manageable and sustainable.
3. Celebrating Progress: Acknowledging every small victory keeps motivation high and makes the process rewarding.
4. Avoiding Burnout: Starting small prevents burnout, making it more likely to achieve long-term goals.

Focus on How Far You’ve Come Never How far You Have Left

It’s important to compare yourself to where you started, rather than how close you are to your goal.

This is because when you’re far from reaching your goal, looking back at the progress you’ve made rather than ahead to the distance you still have to cover can prevent feeling you wont ever achieve your goal. It’s a reminder that every step forward is a step in the right direction, no matter how small it may seem.

Once you have reached your goal you often need to continue doing the same thing to keep what ever you worked hard on achieving. But its alot easier to maintain then to improve.

This is because the habits and strengths you’ve developed along the way have already begun to integrate into your daily life, making the maintenance phase more about continuation than a struggle.

How To Go One Step At a Time Through Mini Goals

Taking your ambitions one step at a time is a proven strategy for achieving significant goals. By breaking down larger goals into smaller, manageable mini goals, you create a pathway to success that is both clear and attainable. Here’s how to effectively set and pursue these mini goals:

Setting Mini Goals

1. Define Your Ultimate Goal: Start with a good understanding of your larger goal. Whether it’s improving your health, advancing in your career, or mastering a new skill, clarity is key.
2. Break It Down: Decompose your ultimate goal into smaller, actionable steps. Each mini goal should be a step towards your larger objective.
3. Be Realistic: Ensure each mini goal is achievable within a given timeframe. Setting unrealistic expectations can lead to frustration and demotivation.
4. Set Deadlines: Assign a specific timeline to each mini goal. Deadlines create a sense of urgency and help maintain focus.

Examples of Mini Goals

Cardio

I wanted to improve my cardio and remember starting off big with a 7km run, which wasn’t a good idea. It made me never want to do cardio again. However, I tried again but with a shorter run of 2.5km with small breaks in between. I remember just setting small goals of just running to the end of a certain path because it meant I got just a little bit better, and it really helped me stay motivated.

Education (Learning Python)

Initially struggling with Python, I decided to dedicate 20 minutes daily to learning coding. Starting with the basics, I gradually got better and i had it easier with learning for longer periods of time. Each day I spent a little more time learning how to code and spent more time on creating projects. I felt a sense of achievement each time I completed a project or application. This approach not only made learning more enjoyable but also more efficient.

Tracking Progress

• Use Apps: There are numerous apps designed to track habits, fitness progress, learning milestones, and more. Find one that suits your specific goals.
• Take Pictures: When I started training, I didn’t take any pictures of how I looked, and I regret it now because I can’t get an accurate representation of how far I’ve come.

Make It A Habit Then Add On

How to Start New Habits

Creating new habits that stick is a process deeply intertwined with the nuances of human psychology. The journey towards self-improvement or mastering a new skill is largely defined by the habits we cultivate. But how exactly do we form habits that last? Let’s delve into a structured approach to habit formation that can help you improve various aspects of your life.

The Science of Habit Formation

Habit formation is a cycle that consists of four critical steps: cue, craving, response, and reward. This cycle creates a feedback loop that makes habits stick.

1. Cue: This is the trigger for your behavior, a signal that prompts you to start a habit. It could be anything from a time of day to an emotional state.
2. Craving: What follows is a craving, which is the motivational force behind every habit. You’re not craving the habit itself but the change in state it brings. It’s the anticipation of the reward that comes next.
3. Response: This is the actual habit you perform, which can be a physical or mental action. Whether you perform this action depends on how motivated you are and the amount of friction associated with the behavior.
4. Reward: The reward is the end goal of every habit. It’s what your brain remembers and what makes the habit worth repeating.

Understanding this loop is crucial because it lays the foundation for any habit you wish to develop or change.

Creating a New Habit

When you’re looking to form a new habit, keep the four laws of behavior change in mind:

1. Make it Obvious: Clearly define the cues that will trigger your new habit. The more apparent the cue, the higher the chance you’ll notice it and start your habit.
2. Make it Attractive: The more appealing the prospect of taking action is, the more likely you are to feel motivated. Bundle your habits with something you enjoy to make the experience more desirable.
3. Make it Easy: Reduce friction as much as possible. Start with a habit so easy that you can’t say no to it. Over time, the accumulation of these small habits will lead to significant change.
4. Make it Satisfying: Immediate rewards make the effort of performing the habit feel worthwhile. If the reward is enjoyable, you’ll have a stronger desire to repeat the routine next time the cue occurs.

Implementing the Change

Start with small changes and gradually build upon them. Remember, the goal is to make the habit stick, not to achieve a one-time win. Consider the following strategies:

• Leverage existing habits: Attach your new habit to a routine habit you already do. This association can make it easier to stick.
• Focus on one habit at a time: Trying to change too much at once can lead to overwhelm. Master one habit before adding another to your routine.
• Celebrate small wins: Positive reinforcement can be a powerful motivator. Acknowledge your progress, no matter how small.

If you want to know more then you can read this article by James Clear on How To Start New Habits

Adding On New Habits

When you’ve got a new habit down pat, it’s time to introduce some more challenging behaviors into your daily routine. Make sure to do this carefully, making sure the first habit is firmly in place and easy to keep up with.

• Identify New Cues:
  • Look for triggers related to your established habit that can help you develop additional positive behaviors.
  • For instance, once you have established a routine of morning exercise, your post-workout activities could signal the start of a new habit of preparing a nutritious breakfast.
• Define Clear Routines:
  • Make sure that the new habit has a simple and easy-to-follow routine.
  • The easier the task, the more likely you are to incorporate it into your daily life.
• Establish Rewards:
  • Rewards are key to forming habits.
  • Make sure that the new habit offers a tangible or emotional reward that reinforces the behavior.
  • Sometimes, the satisfaction of completing the task itself can serve as a reward and strengthen the habit even more.
• Incremental Integration:
  • Start incorporating new habits slowly.
  • Be sure to fully adopt one habit before moving on to the next.
  • This gradual approach will prevent you from feeling stressed and allow you to stay dedicated to your ultimate goal of creating positive changes.

Mistakes to Avoid

Overcommitment

One common mistake people make when trying to form new habits or set goals is trying to do too much too quickly. It’s great to have enthusiasm, but it can be easy to get burnt out or lose motivation if you push yourself too hard right from the start. Remember, creating lasting change takes time and patience. If you try to do too many things at once, you might end up overwhelming yourself and getting discouraged. Instead, start small and work your way up to bigger challenges. This will help you stay motivated in the long run and make the whole process more enjoyable and less stressful.

Neglecting Self-Reflection

Another common mistake that is often overlooked is the lack of self-reflection. Taking the time to regularly reflect on your progress can help you determine which strategies are effective and what areas may require adjustments. Without this self-analysis, it can be difficult to pinpoint the reasons for your successes or failures, making it challenging to replicate positive outcomes or learn from past experiences. Self-reflection allows you to identify patterns in your behavior, recognize triggers, and adapt your approach to better meet your needs and circumstances. By incorporating reflection into your daily routine, you can ensure that your efforts are focused on achieving your goals effectively, making your path towards change more efficient and personalized to you.