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The art of sticking to your goals

The art of sticking to your goals

The art of sticking to your goals

Do you start off excited about your goals, give it a good go and mid way forget about them and don’t follow through. A study by the Journal of Clinical Psychology showed that about 54% of people who make resolutions fail to keep it up past six months. If you are wondering how you can get out of this rut below are a few tips that will help you stick to your goals and habits:

Work on your Instigation habits – The 12 week Year by Brian Moran talks about “lead indicators” which are tasks that will lead you to the goal. For every good habit you have there is a habit before that habit which is referred to as the instigation habit. It is the trigger right before the thing you need to do e.g. rolling out your mat before working out or opening up a word document before writing. There is a higher likelihood of you sticking to your goals if you are consistent with your instigation habits.

A study by the Journal of Clinical Psychology showed that about 54% of people who make resolutions fail to keep it up past six months.

Come up with an implementation intention – This is a declaration of when and where you’ll take the action. Deciding when and where doubles your chances of achieving your goals so take time to schedule the time and place where you’ll take action. e.g. I will write 1 post every week on Saturday’s on the balcony

✦ Do seasonal goal setting – You don’t have to only set your goals during the new year. You can do it monthly, quarterly or seasonally. When doing so, some of the things you can put into consideration include:

      • Reflecting on how you fared during the last month/quarter/season
      • Figuring out what will have the biggest impact during the next month/quarter/season
      • Writing down an action plan which in a nutshell is a list of things that you need to do.

The fresh start effect – You are more likely to take action after a landmark that signifies a new beginning. e.g. new years, birthdays, start of a new day, week or month. Start off by being more intentional with other landmarks other than the new year that signify the dawn of a new start.

Cater to the “the Uh-oh effect” – At the start of the goal you are most motivated by how much you have moved forward while as towards the end you are more motivated by how small that gap is between the start and the end of the goal. The Uh-oh effect happens towards the midpoint of a goal. It can either cause a slump where you become overwhelmed by how much you are yet to accomplish or a massive burst of energy that will move you towards achieving your goal. Set a midpoint for your goals so that you can trigger the Uh-oh-effect and channel it’s positive effects.

✦ Have an accountability partner – Have someone who will be in it with you. It comes in handy when you are feeling demotivated or when you need someone to share your wins with.

✦ Have an Inversion plan – Ask yourself what you can do so that in 5 years you are living the worst life imaginable and turn that around to help you decide what you need to do to make it the best life possible.

Set mid wins – Milestones help you build self efficacy because it gives you a sense of accomplishment. A good way to do this is to break down your goals into smaller goals.

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Being an introvert during COVID-19

Being an introvert during COVID-19

Introversion is a personality trait characterized by getting stimulation from internal sources as opposed to external ones. An introvert recharges from time spent alone. As introverts we are so accustomed to being within and with ourselves and social distance to some extent is the preferable choice. Social distancing is part of our norm and the only difference this time round is that it is forced. 

Our society is built on extroverts, right from school with group assignments to the workplace with meetings and working as a team. Growing up you are taught to glorify extroversion and adapt to fit into the extrovert world.  As an introvert you are always left feeling lesser than and it forces you to change who you are.

Several meme’s have been making rounds and my favorite has to be that “Introverts it is our time”. With social distancing and quarantine in place we are now able to be our true self and accept ourselves for who we are and not need to change ourselves and our basic personality. Here are a few perks of quarantine

    • Learning and Work meetings are majorly on online platforms.
    • You don’t have to feel guilty for turning down or cancelling plans.
    • We get to slow slow down and form deeper connections with the people in our lives.
    • Less Social exhaustion – Introverts experience social exhaustion especially from people who are socially draining.
    • Creativity – Since we are in our natural state our creativity has been heightened and we are able to come up with brilliant ideas.

With that said, we still want the pandemic to end because of all the havoc that it has caused and as much as we like it now, introvert or extrovert we are all  social beings.

Are you an Information Addict?

Are you an Information Addict?

A study by the University of California , Haas School of Business found out that information acts on the brain’s dopamine producing a reward system in the same way as money, food or drugs. Our brains can over value information that makes us feel good even though it is not useful.

We are living in a time where information has never been more accessible. It’s all good and well having all that information but we can fall into a trap and become information addicts. If you are an information addict you want to soak up all that information and are always on the hunt for what you can learn next. The problem with that is that you keep learning and never start doing and as time passes you end up knowing a lot of things but you haven’t done anything much.  

There is a difference between seeking out knowledge to just know something and seeking knowledge with a purpose to apply it. If you know something and you are not doing anything with it then serves no purpose. When seeking out information always try to ask yourself why you are doing it. Is it to just know facts or is it to be implemented elsewhere.

7 tips to manage your time better

7 tips to manage your time better

We can all agree that time is a limited resource and that is why it’s important that we learn how to manage it. If you are reading this, you are probably not making good use of your time and you want to learn whether you can do something about it. Below are 7 tips that will help you manage your time in a better way.
    • Before you learn how to manage your time better, you first have to understand how you manage your time as of now,  so that you can know exactly where you are going wrong. In order to track your time daily so as to figure out where your time goes.
    • Every minute spent in planning saves you 10 minutes in execution. It is therefore important to plan your days ahead of time e.g. the night before or before the start of your day.
    • To do lists are a powerful tool if used correctly. Use the rule of three by writing down three things you want to accomplish during the week, followed by three things you want to accomplish during the day.
    • Set priorities on your list so that you can know what to tackle first and how much time to allocate to each task. Use the 80/20 rule to guide you i.e. if you have ten things on your list, 2 will be more valuable than the other 8.
    • Use the single handling technique by beginning with the most important task and staying with it to its completion.
    • If your mind is trying to remember all the things you need to do, you will have a hard time focusing and you will end up forgetting to do things or taking longer to complete tasks. To curb that just brain dump so that you can free up your mind and give yourself a chance to concentrate on the tasks at hand.
    • Incorporate batch which basically means consolidating tasks to save time and avoid constant task switching. 
In conclusion, you don’t have to incorporate all the tips at once. You just have to work through trial and error to find the mix that works for you.
5 Ways to a More  Productive Life

5 Ways to a More Productive Life

Productivity is not about doing more, it’s about making more use of your time. Below are a few tips that will help you be more productive.

Urgent vs Important (Eisenhower Matrix)

Most of the time we prioritize the urgent things as opposed to the important ones. When deciding on what to do first, focus on the things that have a higher positive effect in your life. Another tip is to look at the outcome as opposed to the time that it will take to complete a particular task.

Re-think your to do list

When writing down your to do list use a futuristic approach. What task will give you the most satisfaction at the end of the day if completed. Once you identify it prioritize it as the most important one and use the same approach when assigning priority to the rest of your tasks.

Planner vs Doer

We all have a reflective and action taking side and it’s important to create a balance with both sides. Reflective activities include reflecting on your life, setting goals and dreaming about all the things you want to achieve. Doer activities on the other hand include putting your goals and dreams into action. Curve out time to plan and organize things so that the same energy can trickle down to the implementation of your goals and ideas.

Avoid Context switching

This means switching from one task to another.  It leads to loss of effectiveness because our brains take time to re-calibrate and mentally prepare to do another task. Take advantage of batching similar things or tasks that take a short amount of time to complete together. This will help you avoid the temptation of switching between tasks.

Change the way you spend your breaks

When taking a break in between work try to engage in things that are outside of work or conversations that are all about work so that you can feel more reinvigorated when you get back to work.