In order to stick with my goals, and maybe help you stick with yours, I wanted to explore a bit how I plan to follow through this year.
I learned a lot about taking micro-steps in 2018, I’ve put them into practice over the past several months, and they really do work. I’ve learned a couple of strategies that I use in combination.
- A short time period – like 5 minutes or even 5 seconds.
- Physically move into action
I’ve been utilizing micro-movement wheels by SARK, and the 5-Second Rule by Mel Robbins. Although both methods look completely different, when broken down to their simplest forms, they consist of the two steps mentioned above. One method may speak to one person more than the other. I find a combination of the two works well, SARK’s wheels require some forethought and planning ahead, while the 5-Second Rule is your in-the-moment instant fix to keep from getting derailed.
With SARK’s micro-movement wheels, you pick your goal and then break it down into eight super basic 5-minute starter-steps. Small “micro-movements.”
Where most people have issue with getting things done is in the transition from one activity to the next. Once we’re launched, we tend to keep going. So the trick is to launch. And all that takes is 5-minutes according to SARK, or 5-seconds according to Mel Robbins.
For example, from my 2019 goal list, my most difficult goal to meet this year is “go to the gym 4 times per week.”
I created a SARK micro-movement wheel to help make meeting this goal more attainable:
Now one of two things comes into play, I pick one of these and move towards accomplishing it, I mean physically move. OR, the 5-second Rule comes into play. If I’m going to create my Spotify list, before anything else can enter my mind, change it, or hesitate it, I count 5-4-3-2-1 and move – physically move – I pick up my phone and open Spotify. The rest of the steps will automatically follow. Or, if I’m attending a 6:00 class, at 5:30, I 5-4-3-2-1 and move my butt towards the door. Just the physical action of standing or taking a step, moves us through the transition from what we are currently doing to what we will be doing next. Once we master the transition, meeting goals becomes much easier.
The two steps work together, plan a mini-step towards your goal then physically move towards it before your brain hesitates.
Do you have tricks to meet your goals? Let me know in the comments.
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Makes sense to me. Transition is the tricky part. As a creature of habit, I try to establish attainable routines (takes about 2 months to develop a habit?) and thus avoid decision-fatigue. It helps to have a dog with soft brown eyes and an excited whimper whenever I pull on my walking gear. As for my pool workout…it’s where I shower and wash my hair…so being clean motivates me there.
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My dogs help greatly with walking in spring, summer, fall and milder winter days. 🙂 And you’re right, I think they say 60 days to make a habit. I like your idea of reducing “decision-fatigue.”