Have you ever set yourself a goal and struggled to stick with it? Well, you’re not alone! Sticking to your goals is probably one of the tougher things to do and sometimes the little things can help get you over the line. A simple shift in perception can easily change how we approach our goals and ultimately achieve them!

THAT is a bad habit

When we set goals we usually do so with the best intentions. We’ve realised there is something holding us back from reaching our full potential and we’ve set out to change ourselves for the better. Once we do so there is usually a honeymoon period. We’re on a bit of a high and feel like we can accomplish anything! This is a great feeling but unfortunately doesn’t last. Bad habits are usually our undoing.

Scientifically speaking, when we try to change our ways or habits we come up against a bit of an issue. Habits unfortunately never truly go away. Basically they are pathways in the brain that, once created, can never be destroyed. For example, if you’ve always chewed your nails or cracked your knuckles that habit is likely to be with you for life. But don’t worry! There was ways we can create new, good habits that, with a little effort, will take the place of those bad habits!

How to make it stick!

There are a few things we can do to help us stick to our goals. The first is willpower. Willpower is your ability to continue persevering at something. Now, willpower is like all muscles and needs exercising. You need to start small, like holding off checking your Facebook at work until lunch time, before build up to the bigger things.

Trying to quit smoking is a serious goal and requires a lot of willpower. A goal of this magnitude can easily wear you down and needs to approached properly. We need to consider the idea of burnout too. Like all muscles, willpower can be over worked. It needs rest. The best way to do this is to choose when you tackle big goals. If you’re going through a very stressful time at work, it’s probably a bad time to make any massive life changes as you could easily burnout and lose focus.

Take time out to recharge.

The easiest way is to think about past achievements. Contemplating times in our lives that have been great or very productive does give you a mental boost. Replay a few memories when you start to feel a little run down.

Willpower sometimes isn’t enough…

Sometimes willpower just isn’t enough to keep us heading in the right direction. It’s here where we get to the crux of this article. Sometimes just the smallest mental shift can make all the difference in reaching our goal.

Studies have shown that a simple shift from “I can’t” to “I don’t” can be all we need to get over a bad habit or reach a goal.

A study was done with a group of women working towards a health and fitness goal. Half the women in the study were encouraged to use “I don’t” when tempted to cheat on the diet or not go to gym, while the other half were encouraged to use “I can’t”. The women would check in daily and would be allowed to leave the study if their strategy wasn’t working for them. By the end of the study 80% of the women using the “I don’t” strategy were still going strong while only 10% of the women on the “I can’t ” strategy were left.

The reason the “I don’t” women were able to stick with the diet and exercise program was simply because they had made it a choice. The moment they started answer “I don’t” to things like not going to gym, having that candy bar etc they made a mental shift. “I can’t” takes that choice away from you. It makes it seem like the things you are doing or giving up are forced; a rule you need to abide by.

The moment you start using “I don’t” you make a personal choice and it reflects in your attitude. You have taken the power back from the bad habit. By making this slight shift you begin to realise that these choices are yours to make and you can stick to what you want to achieve!

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