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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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A World of Space

A World of Space

A World of Space

Written by Graham Wathama

Human beings definitely acquire residences for shelter, prestige and investment purposes. They are semi-permanent and permanent structures protecting lives from dangers of nature. In this age of technology, they may favourably present themselves as remote workplaces. The rest compel their occupants to get out of their houses to search for an income. All these persons interact to fulfill their common needs. Covid-19 pandemic caused by Severe Acute Respiratory Syndrome Coronavirus 2 (SARS CoV-2) has lead to the introduction of social distancing as it’s preventive measure as prescribed by the Ministry of Health in Kenya and World Health Organization (WHO). This behaviour of keeping social distance from each other has transformed the world into a world of space. A world of space is a world where each person is given enough space to attain a higher quality of life.

Social Distancing

The Centres for Disease Control and Prevention defines social distancing as the act of avoiding mass gatherings and keeping distance between persons. Measures adopted for achievement of social distancing are school and workplaces closures, travel restrictions, isolation, quarantine, shielding, floor markings, stay-at-home order, curfews, cancellation of events, reduction of crowding in hospitals, restriction of public gatherings and supervision of burials among others. This preventive measure prevents the transmission of Covid-19, especially transmission through direct and droplets contacts. Droplets contacts are prevented by decreasing chances of droplets from a cough or sneeze reaching a person and effecting a Covid-19 transmission.

The fear of getting a disease such as Covid-19 when informed of its spread ensures social distancing principle is followed. The individual resident, commuter or labourer is encouraged to offer space to their peers thus creating a world of space. In Kenya, a person should maintain a distance of at least 1.5 metres from another person. According to Wikipedia, social distances vary widely, with the distances of 1, 1.5 and 2 metres in France and Italy, Australia and The US and UK respectively. These distances contribute to transforming crowded places to a spaced up world.

Control of Crowded Places

The WHO has tried to advice people to abstain from crowded places. Kenyan police forces have arrested persons defying social distancing rules. The suspects are quarantined and later charged of these offences. China, US and most countries around the world have adopted policies such as restricting movement of persons from most affected areas and banning of international and national air travel. The action by governments for adoption of guidelines of international institutions has contributed to emergence of a world of space. Lack of crowds in airports, public spaces and in other popular places has provided each person enough space at any single time.

Densely Populated Areas and Social Distancing

Existence of buildings are not affected by social distancing directly as it involves people. On the other hand, densely populated settlements negatively affect social distancing. Predictions by Somik Lall and Sameh Wahba of World Bank on potential hotspots of Covid-19 revealed the percentage of population at risk in Mumbai as 20%, Cairo as 25% and Kinshasa as 84%. This was the population that may be highly likely not to practice social distancing due to high population density coupled with low floor area and limited access to services. Mobility to access services consideration 

further raised the forecasted percentage of the vulnerable population.

Despite of the presence of densely populated urban areas whose most of its inhabitants were able to stay at home, arguably with buildings having large floor area, there exist similarly populated neighbourhoods where social distance may be hard to keep. The slums and informal settlements of low-income earners require slum upgrade and housing improvements by their governments to prevent congestion that promotes disease outbreaks and insecurity. These important policies when implemented would drive the world, including least developed countries, to a world of space.

This illustrates that the world is a world of space.

The Covid-19 pandemic is in a world of 510,072,000 Kilometres squared in size. The extent of landmass of the earth is 148,940,000 Kilometres squared. With the world’s population at 7.594 billion in 2018, each person globally has 19,613 metres squared of land and 72,867 metres squared of the world. This illustrates that the world is a world of space. Space enthusiasts such as Elon Musk whose trust owns SpaceX that targets Mars colonisation would surely increase the area that humans live on. The current state of social distancing when faced with pandemics and the concerted efforts towards the unprecedented future has transformed the ancient world into a world of space.

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7 things I wish I knew earlier

7 things I wish I knew earlier

Do what makes you happy

Most of the time we are stuck in places that make us unhappy. In turn we end up complaining and we all know that misery loves company and negative energy is passed on. At times you have you gather the courage and go after the things that really make you happy.

Have the courage to be disliked

I don’t know where I got the notion that I should strive to be liked by everyone but over the years I have come to appreciate the fact you are not everyone’s cup of tea. Don’t feel like you have to hold your tongue especially on things that are important to you on the account of trying to stay friends with someone.

Follow curiosity

I am not an expert on finding your purpose early on and to be honest in my opinion I feel like your purpose is different depending on different seasons of your life. My advice would be rather than getting stuck on finding “your purpose” follow the things that you are curious about. There lies so much satisfaction in actually trying out new things.

Be present 

Time is an ILLUSION. No matter how much you concentrate on the past, you can only learn from it. The same case applies to your future, more often than not you’ll end up at your final destination but the journey there is not always as you’ve planned. The best thing that you can do is to enjoy the NOW.

Invest in yourself

There is so much R.O.I (Return on Investment) when you invest in yourself.  Investing in yourself entails putting in resources to become better. It can include learning a new skill, personal and professional growth, enrolling for courses, hiring a coach e.t.c. It is one of the ways that will lead you to become the best version of yourself.

Make time for your family and friends

The biggest asset that you will ever have is the people in your life. It is therefore crucial to intentionally curve out time to spend with the people that you love.

Take risks (DO)

Stop THINKING and start DOING. That is all I have to say in regards to that.

5 free Apps to get you more organized

5 free Apps to get you more organized

5 free Apps to get you more organized

Life can at times be super overwhelming but once you start planning and putting things in place, things will start getting easier. Knowing what you are supposed to do is one thing but figuring out where to start and actually completing tasks is something totally different.  Here are 5 productivity tools to help you get more done by being organized.

Google Calendar

I started getting into Calendar blocking a few weeks ago, and  I can testify that there has been a huge improvement in my output. Calendar blocking reminds me of school time tables and I feel like it is a tool that should be used past school. I don’t know the science behind it but I feel like a visual representation of something prompts action. I have a standard template but it’s not cast on stone because things change on a daily basis.


I have tried a few project management tools in the past  and none of them worked out, but a friend mentioned Notion and I’ve been hooked ever since. I love Notion because instead of having so many apps you can combine your todolist, calendars, goals, notes just to mention but a few on one platform. It gives you the chance to organize both your business and life.

Isave Money

Although I love excel, it can at times be off putting especially when it comes to personal financial management. If you want to take control of your personal finances and monthly budget, I would highly recommend that you download this app. All you have to do is key in your income and expenses as they arise and analyze at the end of the month. The beauty about it is that the more consistent you are with it, the habit of keeping track of your money will become second nature.

Any Books

The process of  searching for books on your phone or too many shortcuts is a huge nuisance for me. I like to have all my things in one place. If you are a book lover this is an app that you will enjoy. As the name suggests, you will find any book that you want to read. Another feature that I love is if you are not sure about the meaning of a word, all you have to do is highlight the word and the meaning appears on the page. That means you don’t have to go back and forth in between apps searching for meaning.


I feel like Canva is a revolutionary app when it comes to design. It is so easy to use and has so many free templates. If you are looking to upgrade your designs, Canva would be a great place to start.
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.