Posts Tagged ‘goals’

Motivation & Goal-Setting

December 8, 2017

Setting goals can be tricky. Staying focused, even harder. Motivation is key in setting and completing goals. Examining our desires, values, and ideals can inspire us to act and help us control our level of motivation.

5 STEPS TO HELP YOU GET MOTIVATED

Motivation begins with a choice. The following tips will help you maintain and gain momentum:

  1. Identify – Consider your core values, beliefs, and desires. How do these interrelate with your work, health, and relationships? Prioritize their importance to you. Then look for themes emerging from your list.
  2. Seek accountability – Surround yourself with supportive people. Encouragement is vital, especially from those who’ve completed a similar goal. Constantly competing with others can be very isolating.
  3. Inspire – Look for ways to uplift yourself daily. Consider posting an inspiring quote or picture to your mirror. Read about influential people and see what wisdom you can glean.
  4. Consider the alternative – If you don’t make this change, what will your life be like? Your reaction to this question is a clue to how much you value this goal.
  5. Forgive yourself – It’s easy to be your own worst enemy. Understand you will days you fail, make mistakes, and get rejected. Stay positive and keep moving forward.

GOAL-SETTING TIPS

Getting started is often the hardest part in goal-setting. Step out of the gate with these guidelines:

  • Think big – Put logic aside for a moment and dream big. Negative thinking is a dream-killer. Just because you cannot reach a goal today doesn’t mean it’s not a possibility.
  • Break it down – Goals should be broken up into attainable and measurable tasks. Setting a daily or weekly goal keeps you motivated and helps track your progress.
  • Stay positive – Use uplifting language when you’re writing your goals. Focus on what you want for yourself rather than what you don’t. Write a vision statement to help you stay on course.

Motivation and goal setting is a life-long process. As we move through life, our circumstances and passions will change. Stay flexible and adapt your goals as needed. As you achieve one goal, be sure to celebrate the victory.

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Breaking Bad Habits Now

April 4, 2017

Habits form when we repeat an action and often they are very helpful to us. We form bad habits because they have short-term benefits, and we ignore the long-term consequences for this momentary payoff. The more enjoyable the instant gratification, the harder the bad habit is to break.

When behaviors are enjoyable, even if they’re unhealthy, they can release a chemical in the brain called dopamine. The habit becomes even stronger, and we continue doing it regardless of how we feel afterward (i.e. overeating, obsessively checking social media, etc.).

STRATEGIES TO BREAK BAD HABITS

Along the path to better habits, we must start by making a choice. Here are several strategies to break bad habits:

GETTING STARTED

  • Identify purpose – Perhaps the most helpful strategy is to understand what purpose the bad habit serves. If you weren’t getting something from it, you wouldn’t keep doing it.
  • Identify progression – What actions typically lead up to your habit? Disrupting the progression of events that trigger your bad habit sets you up for greater success.
  • Identify motivation – How would you assess your commitment to change? Feeling a deep connection to your “why” helps make difficult choices worth it.
  • Identify influence – Try to avoid individuals who are linked to dangerous habits like excessive drinking or drug use.

MOVING TOWARD GOOD HABITS

  • Plan ahead – Don’t trust your strength in the moment. Making a plan ahead of time for dealing with temptation prepares your mind to resist the urge.
  • Change environments – Be mindful of situations and temptations where it might be easy to continue in your behavior. This will help to eliminate the potential for a slip-up.
  • Practice mindfulness – Pay attention to your mind and body. Be mindful of the emotions you’re experiencing and what’s going on in your body.
  • Replace with good – Trade out your bad habits for good ones. For example, swap out the time you once spent overeating and use it to exercise.

POSSIBLE SETBACKS ALONG THE WAY

  • Not alone – You don’t have to do this alone. Find someone wanting to quit one of his or her bad habits and team up.
  • Forgive – If you slip up, don’t beat yourself up. Change takes time. Some days you might take a step back before you keep moving forward. Forgive yourself and keep trying.

Stress Stoppers: Stress Stretch

February 14, 2017

When you are under stress, tension accumulates in your neck and jaw. Take a minute to gently and slowly move your head from front to back, side to side, and in a full circle. For your jaw, stretch your mouth open, and slowly move your lower jaw from side to side and front to back. (NOTE: If you notice any pain or if you have had any injuries to your back, neck or jaw, check with your doctor first.)

Set a Goal (and Achieve It!)

Unrealistic goals that never seem to be reached add to your stress level. Try setting one goal for yourself this week. Pick one small goal and write it down. Can you count it or check it off a list? Is it realistic? If not, make it smaller. Decide how to reward yourself when you reach your goal. Set a specific, realistic date to finish or achieve your goal.

Comedy Break: Laugh at Stress

Set aside some time for laughter, your body’s natural stress release mechanism. Rent your favorite comedy video. Tape a TV show that you know makes you laugh and keep it on hand for stress emergencies. Go to the library and borrow a book by an author who can make you laugh. Read the daily comics in the newspaper. Or, phone the funniest person you know!

Walking Breaks

Walk away from stress. Instead of sitting down for another cup of stress-inducing caffeine on your coffee break, lunch hour or when you’re at home … try going for a stress-relieving and energizing walk. If you don’t like walking by yourself, try forming a walking club with two or three of your friends or coworkers.

Reducing Stress By Getting Organized

September 30, 2016

Be honest. How many times do you search for your car keys? Lose a store coupon or misplace that one paper? If you’re known to call your workspace “organized chaos,” you’re not alone. And since we’re being real, let’s just tackle the car, house, and garage too.

Organization is key to accomplishing our goals. Minimizing clutter and waste allows us to succeed at what matters most. While organizational skills are necessary, everyone is slightly unique with what system works best. You don’t need a complicated, color-coded system for life if something else works better for you. Identify your best organizational strategy by addressing the following areas.

Waste Removal – Keep track of your activities for one week. What activities tend to waste your time? How can you minimize or eliminate these from your schedule?

Long-term Goals – Have a clear vision and goal for the long-term. Does the way you spend your time reflect this goal? What are daily and weekly tasks to help you reach the long-term goal?

Optimal time – Identify the time of day you are most productive. Are you a morning or night person? As much as possible, use your optimal time to maximize your efforts.

Tips to Stay Organized

Plan for the day – You can avoid morning confusion by planning for your day the evening before. Consider laying out your clothes, packing your lunch, or gathering needed files and books.

Weekly checkup – Have a weekly cleanup where you discard, file, or recycle papers and other materials. This will keep your area less cluttered, and you won’t lose valuable time searching for misplaced items.

Stick to one – We tend to praise multitasking in our culture, but this can actually prevent you from being organized. Focusing on one task at a time is best and produces a better result.

Regardless if your organization skills are an inherent strength or a learned behavior, their benefits help you maintain order, peace, and a less-stressed lifestyle. As an added bonus, you might know where your car keys are. Happy organizing!

Escaping Financial Stress

August 12, 2016

We know our minds and bodies are connected, but did you realize they’re also linked to our bank accounts? Financial stress can have a large impact on your physical health, thoughts, and relationships.

The largest obstacle between financial wisdom and lowering our stress is our attitude. In our quest to make the right decision, we can become scared about the wrong one. Sometimes we assume if we try to make wise financial choices we’ll just end up failing. However, it would be better to take the risk, and even possibly fail, than to never make a move.

Tips to Alleviate Financial Stress

The pinch on our bank accounts and the ever-changing market isn’t something to take lightly. The following tips may help ease the financial stress and strain on your wallet.

Adjust your perspective – Often times, when we have failed in the past, success seems farther out of reach than it actually is. Perceptions can easily be flawed. Our attitudes about what we have control over and what we don’t control can impact our level of success.

Stick to your budget – Knowing how to track your money is critical. Establishing a clear budget shows you exactly how much inflow and outflow you have. If you’re unsure how to make a budget, there are online tools and mobile apps available to teach you.

Identify unhealthy emotions – If you’ve made a poor financial choice this doesn’t mean you’re destined for failure. Guilt is rarely a helpful emotion. Instead, focus on what you can change  rather than beating yourself up for your prior financial mistakes.

Know your weaknesses – Avoid places, people, or situations that will tempt you to spend money you don’t have. For example, if you make impulse purchases after a stressful day at the office, try taking a walk and avoiding the mall. Practice saying no to people who pressure you to spend too much money.

Seek help – Look to the experts for help if you need it. Speaking with a legitimate professional can answer your financial questions and guide you toward a specific, attainable goal. Why not benefit from their expertise?

Smile as You Work Through Difficult Challenges, Failure and Tragedy

April 7, 2016

Author Andy Andrews has determined that there are seven characteristics that each successful person has in common. He strongly believes in “the butterfly effect”: even the smallest action can have dramatic consequences. It has been found that the flap of a butterfly’s wings is inexplicably intertwined with the birth of a hurricane around the world.

Using these seven principles can make positive changes in your life:

  1. Be responsible – make a decision. Harry Truman signed his name on a sheet of paper that authorized the atomic bomb used to end World War II.
  2. Seek wisdom – listen to the guidance that is offered from people you trust. Napoleon lost at Waterloo because he failed to listen to his troops.
  3. Be a person of action – seize the moment. Bill Gates decided to drop out of Harvard to build a computer system that would one day become Microsoft.
  4. Have a decided heart – ignore rejection; let your passion be your guide. Thomas Edison tried and failed over 1,000 times before creating the incandescent light bulb.
  5. Choose to be happy – put a smile on your face. If there are two prospective employees with the same qualification but one of them complains, and the other one smiles and is happy, whom would you hire?
  6. Forgive! Forget anger management – use anger resolution. Joshua Chamberlain was chosen by President Lincoln to accept the Confederate surrender at Appomattox. There, Chamberlain stunned the world with a show of forgiveness: he ordered his troops to attention, saluting General Robert E. Lee and the defeated South.
  7. Persist without exception. Nelson Mandela sought to transform a country filled with racial oppression into an open democracy. His qualities of forgiveness, patience and persistence were revealed to the world after he was released from prison.

(Source: Mastering the Seven Decisions that Determine Personal Success by Andy Andrews)

Avoiding Burnout

December 4, 2015

There are many “outs” in life. We can be stressed out, worn out, and maybe even need a time out. As passionate as we may feel about our work, we are all susceptible to burning out if we fail to exercise good self-care and relaxation techniques. Burnout is a constant feeling of exhaustion and pessimism in the workplace, which usually results in a decline in performance and passion.

There are several early warning signs of burnout. Do you dread coming back from vacation? Despise work tasks you one enjoyed? Is your overall attitude pessimistic toward your coworkers and your performance? The answers to these questions can all be indicators of workplace burnout.

However, burnout is preventable; consider these simple tips:

  • Take small breaks – Failing to take short breaks negatively impacts your overall performance. Concentration wanes after too long, so take a quick five or ten minutes. Your brain will thank you.
  • Evaluate – Take a step back to see how you’re using your time. Where and when are you most productive? How is the quality of your work? Being efficient does not equal being effective. Take inventory and prioritize your time.
  • Set vacations in stone – If you are financially able, plan that trip today. It will give you something to anticipate. Alternatively, consider doing a “staycation” and rewarding yourself with some rest and relaxation.
  • Engage new passions – Look for a new hobby to catch your interest during the week. Often new activities reignite passions for old ones.

Taking care of yourself with proper rest, exercise, and nutrition is essential to reducing your risk for a workplace burnout. You will have more energy, productivity, and passion for what you enjoy most.

Meeting Your Health Goals

October 23, 2015

Every day we make choices about how to care for ourselves. From what we’ll eat to how active we’ll be, every decision has costs and benefits. Choosing healthy goals can feel intimidating, especially when we’re lacking the “New Year’s Resolution” momentum. Making specific, measurable, and attainable goals sets you up for the life you desire.

Goal-Setting Tips:

Specific – Many times, our goals are vague and too broad. This fails to inspire and motivate us to make a lifestyle change. Instead, clearly describe what you would like to do and with what specific behavior.

For example, you might say, “I want to get fit.” But how often are you going to exercise and for how long? There’s a big difference between, “I want to be healthier,” and “I want to go for an hour-long run, three times this week, so I will have energy to play with my kids.”

Measurable – In addition to specificity, goals should be measurable. Writing down our behavior or tracking it wan an app will offer clues as to why we’re moving toward or away from our goals. For example, if your goal is to lose 15 pounds, this might involve counting your calories or tracking your daily percentage of vitamins and minerals.

Attainable – Goals should be realistic, given your time, finances, abilities, etc. Set small, attainable steps toward the larger goal. These might be daily, weekly, or monthly. Besides offering encouragement, small and attainable goals provide opportunities for rewards along the way.

Setting health goals are best done in community. Surrounding yourself with supportive peers pursuing similar goals is very helpful. Also, say your goals aloud. Tell people what you’re working toward and how you’ll get there. The more you speak out your goals and why you’re doing this, the more you’ll believe you can actually achieve them. There’s no time like today, even if it isn’t January 1st.

It’s Not My Fault!

March 10, 2014

Why is it that we seem to experience the same problems and issues over and over again? Often our unexamined thoughts create what happens in our lives. For example, on the day you are in the biggest rush, it seems every light turns red and every driver is in your lane. But it is really your own hurry that makes you sensitive to what is between you and your destination. The obstacle is internal.

Some obstacles are external. Circumstances out of your control sneak up on you and knock you out of your routine. For example, your flight is delayed, you receive a call that a relative is having emergency surgery; or a coworker quits and leaves you to do the job of two people.

So some obstacles are internal, and others are external. As obvious as this may seem, most people are not aware of the difference. Nor are they aware of how critical it is to understand this distinction.

Internal obstacles are generated entirely on our own. These internal obstacles often get in the way of achieving our personal goals.

External obstacles are imposed or dictated by outside agencies, individuals or forces. Like flight delays and hospitalized friends, some things are simply out of your control. The trick is realizing the difference, and then taking action.

“As humans, we have a natural tendency to take the internal obstacles and assign them an external cause, thus perpetuating the problem,” says self-help author Dr. David R. Cox. “Once you identify and understand that your obstacles and determine whether they are internal or external, you can deal with them and achieve your goals.”

“Life is about what we make happen,” says Cox’s colleague Dr. Don Sanders. “As manager of your own life, once you recognize the truth of this you can proactively deal with both the external and internal problems that life presents.”

According to Cox and Sanders, your choices about how you deal with these factors will determine the following:

  • Will you achieve your goals or give in to unconscious compliance?
  • Are you enthusiastic, purposeful and productive? Or do you experience reduced personal productivity, frustration and burnout?
  • Are you optimistic, positive and upbeat? Or do you experience bouts of depression and self-doubt?

Once you understand the obstacles you face, you become committed to ensuring a healthy and productive life.

Time Out For Affirmations

December 23, 2013

People who use affirmations say consistently repeating the brief statements inspires them to achieve personal development goals. The following affirmations focus on some common self-improvement goals. Try repeating them to yourself.

To take control of time

  • I am master of my schedule.
  • I determine what is important and give it priority.
  • I recognize and deal with conflicting time demands.
  • I can create my own quiet time.

To succeed in a love relationship

  • I enjoy being in a relationship and sharing my life.
  • I enjoy it when my partner keeps growing, even in areas where I am not involved.
  • I show my love in public and in the privacy of our home and family.

To free yourself from stress

  • I am relaxed in mind and body.
  • I create tranquility.
  • I feel calm.

To deal with a life-changing event

  • I have the strength to overcome adversity.
  • I can handle this now because I know things will get better again.
  • When one door closes, another opens.

To overcome fears and obstacles

  • I am full of courage and confidence.
  • I remove limitations I have placed on myself.
  • I am free to pursue any goals I desire.

To feel comfortable about making mistakes

  • I accept that I am human, that I sometimes make mistakes.
  • I am not perfect, and nobody expects me to be perfect.
  • I can face my mistakes calmly and take appropriate corrective action without shame.

To set and achieve goals

  • I strive for (your goal) and will work to make it happen.
  • I am master of my future.
  • (Your goal) is important to me, and I will achieve it.

To build self-esteem

  • I celebrate my uniqueness.
  • I am competent and capable.
  • I believe in myself as no one else can.

To be more assertive

  • I am cooperative and understanding, but I can say “no” and still feel good about myself.
  • I make good decisions, and I am in control of my life.
  • I handle difficult situations effectively.

To express anger in healthy ways

  • My anger is an energy I can use positively.
  • I move away from the source of my anger.
  • I visualize a safe, quiet place when I am angry.