Everyone has those things on our to do lists that never seem to get crossed off. Whether it’s finally cleaning out your closet or cutting back on alcohol, it can be hard to get started. Later always seems like the best time to do something that you want to do, but don’t really HAVE to do. It’s true of one time tasks, and it’s true of more long term projects like losing weight or giving up that mid-afternoon soda. We’ve all been there. So how can you actually make it happen?
Schedule It
Pick a date in your calendar, and schedule it like you would any other appointment. If it’s more than a one time thing, schedule recurring appointments. That doesn’t mean it’s set in stone. You can always move your date with the gym or those language books you’ve always wanted to dive into if absolutely necessary. But don’t cancel. Something might come up that just makes it impossible for you to spend that Sunday afternoon de-cluttering. Life happens. Instead, break it down into smaller goals. Maybe you do some of the project this week, and some next week. Instead of hitting spin class on Wednesday after staying at work way too late, push it to Thursday. The trick is to limit yourself to changing the appointment only one time. So if you have to, go for it. Otherwise, stick with it. It gets easier the more you do it.
Find Your “Why”
Why do you want to be more active? Why quit smoking? Why is reading something you want to do more of throughout the week? Why daily meditation? We need a “why” in order to really pursue a goal. Figure out what your motivation is, and make sure you can be reminded of that regularly. Stick a photo as a reminder on the lock screen of your phone, or tape it to your bathroom mirror. There’s a commercial here in the NYC area with a woman who is trying to quit smoking. She saves a recording of her young nephew telling her how much he loves her and how bad smoking is for her health. That’s her why. Can’t figure out yours? It may be that the goal is just not that big of a priority to you right now – and that’s okay. We can’t be perfect, so there might be some things we just aren’t ready to tackle yet. Keep it on the back burner for when you’re ready.
Get an “Accountabili-buddy”
Grab a friend, family member, significant other, co-worker, neighbor, or random stranger to help you out. Let them know your plans, and have them hold you accountable. Maybe that means they show up with you. It’s harder to bail on that Saturday morning sweat session if you know someone’s waiting for you. Perhaps it means they help you take on a difficult task like that painting project you’ve been saying you’ve wanted to do for months. It could be as easy as sending you a text message that says “Hey. You only want to have one drink tonight. Remember that!”. Clueing someone in on what you’re trying to accomplish can give you that boost of support when things get rough and even that extra praise when you get it right!
Remember You’re Not Perfect
There are going to be some days when it just doesn’t happen. You’re sick. You just worked a 12 hour day. You’re going through a hard break up. A friend needs you to come over and provide some TLC and emotional support. Your daughter’s science project is due and she needs help. Life gets in the way, but that doesn’t mean it has to derail all of your progress. Did you miss a day at yoga? Did you accidentally eat the entire cake instead of a piece? Miss a day of meditation? It’s all fine. Get back on the horse, and try again. Progress doesn’t have to mean perfection, and there’s no reason to give up just because you got a little off track.
Want to learn more about how to stay motivated to achieve your goals? Need some extra support? Contact Viva Wellness to see how we can help you get started and stick with it.
Author: Rachel
Rachel is a licensed therapist and co-founder of Viva Wellness. She gets most of her inspiration for the blog while on the run, and if you ever need to find her, she’s probably in Central Park. If she’s not running, you’ll find her planning the next time she’s going to eat, exploring all things wellness in NYC, or raising her stress level by watching her sports teams.
