Tag: goals

5 Ways to Cultivate Goals That Stick

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img_6320The new year is here and it’s time to create goals to develop focus and direction in 2017. What do you want to accomplish?  What do you no longer accept of yourself? What do you demand of yourself now? Whether it’s going to bed earlier, meditating on the regular, getting a sweat on every day, or giving your diet an overhaul, these 5 tricks will have you chasing down your goals and living the life you’ve imagined.

1. Start Small.
Take a close look at what it is you want to achieve and all the potential steps to get there. What is the first and simplest of those steps? Now that is where you will start! So if your goal is to go for a run three times a week. The simplest step will be to put on your running shoes and head out that door. And once your shoes are on and you’re outside, well you might as well run! Break your habit into the simplest version and start there.

2. Plan Ahead.
Examine your schedule and make time for you. Sure, once your shoes are on, going for the run becomes a straightforward task, but have you carved out the time for this to happen? Examine your day with a fine toothed comb, and just like you wouldn’t cancel on that meeting with your boss, or brunch with the girls, time to form your habit must be non negotiable too!

3. Set a Reminder.
This behaviour is new, which means it might not always be on the top of your mind. So consider leaving yourself some loving and gentle reminders throughout the day to help you make the right decisions. If your goal is to drink more water, then have a reusable water bottle ready to be filled at your desk. Want to sit less at work? Try setting a phone alarm to remind you to get up and move. What to think happier thoughts? Why not change you phone background to someone you love, family or friend, whoever brings a smile to your face and heart. Setting up a visual reminder takes the thinking out of your goal making it much easier to remember.

4. Be Accountable.
Let everyone you know aware about this awesome new habit you are forming. You’ll be working hard to make these changes; the moral support will help you to keep at it and push through. Share your habit on social media, give daily updates which people will expect, and let everyone know that you’ve got this!

5. Reward Yourself!
It’s important to celebrate your successes no matter the size. Every time you remember your habit consider a little verbal “way to go!” After one week of success, how about an extra long bubble bath. One month, maybe a picnic in the park. Rewards don’t need to cost money, but they do need to make you feel good. Give yourself some praise and enjoy every success.

How About You?
What good habits are you working on for 2017? What strategies will help you get there? What’s motivating you through the process? Share your thoughts in the comment board!

5 Easy Ways to Find Time for Activity

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BeActive

In an ideal world we’d each have a full hour for physical activity every day. But even if you don’t have plenty of time, short rounds of exercise can add up over the course of your day. So, whether you’re at home or at the office, make the most of your time with these five ways to sneak activity in to your busy schedule.

1. Divide it up. Finding an extra 60 minutes a day of activity might seem tough. Consider breaking your workout into two 30-minute, or three 20-minute segments at times that are convenient to you. Moving first thing in the morning before your shower, and then again at lunch, or finishing your day with a workout while making dinner will leave you with a raised heart rate and feeling of accomplishment.

2. Turn your Commute into a Workout. Try walking, running, or riding your bike to the office a few days a week. You’ll save money on gas, possibly save time from public transit or congested driving, and start your day with a clear head. Live too far for an active commute? Try getting off the bus or train a few stops earlier, or park your car farther away.

3. Take the Stairs. This is an easy option depending on your physical activity level and workplace attire. For added fun, consider counting the number of steps you can do in a minute, or for an extra glute workout, when you can do it safely, take two steps at once. For those working in high towers, why not take the elevator part way and walk the rest!

4. Talk and Walk. Need to take a few minutes to catch up with a colleague at the office? Why not do it with a walking meeting. Commit yourself to two or three 10 minute touch base conversations where you can brainstorm a project, follow-up and plan next steps, or bring your phone along and chat it up while on the move. A great way to get fresh air while getting down to business.

5. Take a Class. Consider gathering a few colleagues and hold each other accountable to a noon hour sweat session. If you don’t have enough time to take a full class, consider getting on a machine or using free weights for 30 minutes is a great way to break up the day and sneak in “Me time”. And as a bonus, depending on your intensity, you might even be able to return to work sweat-free.

How do you sneak in some extra physical activity during your day? Share it in the comments!

5 Ways to Cultivate a New Habit

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You’ve decided it’s time to break that old habit and cultivate a new one. The idea of a better version of yourself has you inspired to act, and ready to do it now! What do you no longer accept of yourself? What do you demand of yourself to be better? Whether it’s going to bed earlier, meditating, getting a sweat on every day, or giving your diet an overhaul, these 5 tricks will have you chasing down your goals and living the life you’ve imagined.

1. Start Small.
Take a close look at what it is you want to achieve and all the potential steps to get there. What is the first and simplest of those steps? Now that is where you will start! So if your goal is to go for a run every day. The simplest step will be to put on your running shoes and head out that door. And once your shoes are on and you’re outside, well you might as well run! Break you habit into the simplest version of itself and start there.

2. Plan Ahead.
Examine your schedule and make time for you. Sure, once your shoes are on, going for the run becomes a straightforward task, but have you carved out the time for this to happen? Examine your day with a fine toothed comb, and just like you wouldn’t cancel on that meeting with your boss, or brunch with the girls, time to form your habit must be non negotiable too!

3. Set a Reminder.
This behaviour is new, which means it might not always be on the top of your mind. So consider leaving yourself some loving and gentle reminders throughout the day to help you make the right decisions. If your goal is to drink more water, then have a reusable water bottle ready to be filled at your desk. Want to sit less at work? Try setting a phone alarm to remind you to get up and move. What to think happier thoughts? Why not change you phone background to someone you love, family or friend, whoever brings a smile to your face and heart. Setting up a visual reminder takes the thinking out of your goal making it much easier to remember.

4. Be Accountable.
Let everyone you know aware about this awesome new habit you are forming. You’ll be working hard to make these changes; the moral support will help you to keep at it and push through. Share your habit on social media, give daily updates which people will expect, and let everyone know that you’ve got this!

5. Reward Yourself!
It’s important to celebrate your successes no matter the size. Every time you remember your habit consider a little verbal “way to go!” After one week of success, how about an extra long bubble bath. One month, maybe a picnic in the park. Rewards don’t need to cost money, but they do need to make you feel good. Give yourself some praise and enjoy every success.

How About You?
What good habits have you developed recently? What helped you form them? What motivated you throughout the process? Are there any habits you would still like to develop? Share your thoughts in the comment board!

 

This blog post was written for my friends at Tiny Devotions, Boho Daily. To view their site click here!