Each year I set goals for self-improvement; whether it’s fitness, education, work goals, etc. As the year progresses, I take time to assess the goals. It’s June, half way through the year, time to check in.
Let me start by saying that changing habits is difficult, but it is possible. Each day is a series of habits strung together: the time we wake up, our coffee runs, gym schedule, our communications, and how we move through our day. I’ve read a good deal on changing habits, and the one thing that is consistent is: start small.
I think the most important lesson is to keep it simple and make your goals attainable. Start with a small habit you’d like to change and make a plan on how you’ll achieve it. Another helpful piece of advice is to start with 30 days.
One of my fitness goals was to get better at pushups; specifically to be able to do 30 without stopping. My gym had an interesting approach to get everyone motivated. The goal was for everyone to do 1000 in one month! So how did we approach this goal? We started by making each other accountable with a spreadsheet of all participants. This engaged some of the competitive personalities and also had us encouraging each other throughout the challenge. Each day had a goal, ~30 push-ups. You could do more, if you were so inclined. 🙂 Each day, participants would record the number of push-ups they did. Admittedly, when we first started, I couldn’t do all of them without stopping. But as the month went on, my endurance got better. I also got in the “habit” of doing them each day.
Approaching such a big goal (1000 pushups!!!) in this way made it attainable. I was able to accomplish two things during this challenge. 1.) I got in the habit of doing off-day workouts at home, and 2.) I can now do 30+ pushups now without stopping.
You can apply this example to other non-fitness goals. I now follow these steps in identifying and approaching habit changes:
- Start small.
- Keep yourself accountable.
- Make a plan.
- Write it down.
- Stay positive.
Remember that we are all a work in progress. “We are what we repeatedly do. Excellence, then, is not an act, but a habit.” -Aristotle