There is perhaps no better time than the start of a new year to set about goals, and then spend the rest of the year doing everything to make sure that those goals are met. However, it has become an all too familiar story, and fodder for stand-up comedians, just how often people set goals and then find “better things to do,” which usually equates to sitting around, eating Cheetos and watching Jersey Shore.
Regardless of how much you defend the comforts of sitting, the deliciousness of Cheetos, or the hidden virtues of “the Shore,” you must concede that indulging in these things too much leads you absolutely nowhere. And the more of any of these three things you do, the more you do of the others—in other words, the more TV shows you decide you have to follow, the more you’re not moving towards accomplishing any of your goals, thus the more sitting you do, and thus the more Cheetos-eating you do.
Author and psychologist Richard Wiseman conducted a study of people setting New Year’s Resolutions, and found that 52% of participants felt they would reach their goals, yet by the end of the year, only 12% had. Many cited the exact distractions I listed above, which always came down to the same excuse: “Not enough time.”
The most surefire method for not losing focus on your goals in the new year is to make a list of what is nonessential in achieving your goals, and then deciding which of those nonessential items you’re going to peel away. Remember, this must be done! At least, if must be if you’re going to get anything worthwhile done. And not just in your martial arts training, but in everything!
Here are some more tips that I've compiled from Richard Wiseman and others that will help you meet your New Year’s Resolution:
Step 1. Tell Your Friends and Family
It has been shown, time and again, that those people who achieve their goals tend to be the ones who tell everyone what they’re going to do. This way, you are held accountable, and you hear it from all sides. In other words, you are motivated by others around you!
Step 2. Get Specific
A common mistake people make is setting big, nebulous goals like, “I’ll be healthier.” Instead, make your goal specific, with a tangible, achievable outcome. Rather than saying “I’ll be healthier,” say “I’m going to lose twenty pounds!” Rather than saying “I’m going to save money,” you should determine exactly how much you are going to save, and say “I’m going to save X amount this year if it kills me!”
Step 3. Write it Down
Write down your goals and outline the small, manageable steps you’ll need to take in order to achieve them. If you set a big goal—say, learning a language—without a step-by-step plan, it can be overwhelming and trigger frustration or negative thoughts that get in the way of your success. But by planning and accomplishing one small thing at a time, you’ll stay on track, focused, and positive.
Step 4. Make Time
I know, I know, you say, “There’s just not enough time!” But ask yourself this. How do other people achieve the same goals you’re after? As a motivational speaker once said, “We all get the same amount of time. We all get twenty-four hours.” Anyone can set aside time somewhere in their schedule. If you want to finish a chapter in a book, set aside regular two-hour blocks three days a week. If your goal is exercise-oriented, plot out specific times during your week for jogs and workouts at the gym.
Step 5. Move Past Doubt
Keep tabs on how often you “unset” your goals. Pay particular attention to self-sabotaging mind chatter like: “I’m not good enough” or “I can’t do it.” Every thought you have is an intention. It’s normal to feel fear, doubt, and/or worry. Replace these thoughts with positive mantra—the negative mind chatter isn’t doing you any good.
Step 6. Get a Partner
Having a group, network, friend or professional to encourage you is a terrific way to keep motivated in the new year. Try finding a friend who has a similar resolution, and check with each other every week to review your progress with one another.
Final Tip: Setting and reaching goals isn’t about willpower, it’s about the power of your intention. Once you’ve mastered these few steps, you’ll be well-equipped to follow through on your resolutions—this time, for good.
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