How to set goals and stick to them

Setting goals and sticking to them can help you achieve your dreams and improve your well-being. Here are some tips that I found from various sources:

• Be very specific about what you want to achieve and how you will measure your progress. For example, instead of saying “I want to lose some weight”, say “I want to lose 10 pounds in 3 months by exercising 4 times a week and eating healthier”.²
• Set short-term goals and deadlines that are realistic and challenging. Having smaller, more manageable goals can increase your motivation and make it more likely that you’ll stick with them. You’ll also be able to track what’s working and what’s not. Reaching smaller deadlines will also give you a sense of accomplishment.¹²
• Track your progress by writing down your actions and achievements against your list of goals and the calendar. This is a great visual reminder of what you’ve already accomplished and how far you’ve come. You may also want to evaluate your goals and deadlines periodically and adjust them if necessary.²³
• Put in the time and effort required to achieve your goals. Decide in advance how much time you need to devote towards your goal and hold yourself accountable. For example, if you want to learn to play a certain song, you might give yourself a goal of playing an hour a day.²
• Tell someone about your goals and ask for their support and feedback. Telling someone we know about our goals also seems to increase the likelihood that we will stick at them. You can also join a group or a community of people who share similar goals and motivate each other.⁴⁵
• Embrace proven strategies that can help you stay focused and motivated, such as the Goldilocks Rule, which states that humans experience peak motivation when working on tasks that are right on the edge of their current abilities; or the SMART criteria, which stands for Specific, Measurable, Achievable, Relevant, and Time-bound.¹
• Align your environment with your goals by removing distractions and temptations that might derail you from your path. For example, if you want to eat healthier, you can stock your fridge with nutritious foods and avoid buying junk food.¹
• Learn from your failures and don’t give up. If you encounter obstacles or setbacks along the way, don’t let them discourage you or make you quit. Instead, see them as opportunities to learn and improve. Try to find out what went wrong and how you can avoid or overcome it in the future.²³

I hope these tips are helpful for you. Do you have any specific goals that you are working on right now?

Sources:
(1) How to Stick to Your Goals: 12 Steps (with Pictures). wikiHow.
(2) The simple secrets of setting goals and actually sticking to them. jot form.
(3) How to Set Goals and Stick to Them the Right Way. SDJ.
(4) How to Stick to Your Goals and Achieve Your Objectives. Remedy Grove.
(5) Set your goals and make them happen – Action for Happiness.

How to stay motivated when working towards a goal

Staying motivated when working towards a goal can be challenging, especially when you face obstacles, setbacks, or boredom. However, there are some strategies that can help you keep your motivation high and your focus sharp. Here are some tips that I found from various sources:

• Take action immediately after setting your goal. Don’t wait for the perfect time or the perfect mood. Just start with something small and simple and build momentum from there. Taking action can boost your confidence and motivation and prevent you from losing interest or forgetting your goal.¹
• Remember your why for pursuing your goal. Why did you choose this goal in the first place? What are the benefits and rewards that you expect to gain from achieving it? How will it improve your life or the lives of others? Write down your reasons and review them regularly to remind yourself of the purpose and meaning behind your goal.²³
• Visualize the success and the feeling of success. Imagine how you will look, feel, and act when you achieve your goal. What will you see, hear, smell, taste, and touch? How will others react to your accomplishment? How will you celebrate? Visualizing the positive outcome can help you overcome negative thoughts and emotions that may hinder your motivation.²
• Make sure it’s something you are passionate about in the first place. If your goal is not something that you truly care about or enjoy doing, you will have a hard time staying motivated. Your goal should be aligned with your values, interests, and strengths. It should also challenge you enough to keep you engaged and excited.²
• Set short-term goals and deadlines that are realistic and challenging. Breaking down your long-term goal into smaller, more manageable steps can help you track your progress and celebrate your achievements. Having deadlines can also create a sense of urgency and accountability that can motivate you to take action.¹²
• Track your progress by writing down your actions and achievements against your list of goals and the calendar. This can help you see how far you’ve come and how much closer you are to your final destination. It can also help you identify any problems or obstacles that may need to be addressed or overcome.¹²
• Reward yourself for the little wins as well as the big ones. Celebrating your successes, no matter how small or big, can boost your motivation and self-esteem. It can also reinforce the positive behavior that leads to achieving your goal. You can reward yourself with anything that makes you happy, such as a treat, a compliment, a break, or a fun activity.¹²
• Embrace positive peer pressure by telling someone about your goal and asking for their support and feedback. Having someone who knows about your goal and cares about your success can motivate you to keep going and avoid disappointing them. You can also join a group or a community of people who share similar goals and motivate each other.¹²
• Practice gratitude for yourself and for others who help you along the way. Being grateful for what you have and what you’ve achieved can help you stay positive and motivated. It can also help you appreciate the journey and not just the destination. You can practice gratitude by writing down what you are thankful for every day or by expressing it verbally to yourself or others.¹
• Do some mood lifting activities when you feel low or discouraged. Sometimes, our motivation can be affected by our mood or energy level. If you feel tired, stressed, bored, or depressed, try doing something that can lift your spirits and make you feel better. This could be anything from listening to music, watching a funny video, meditating, exercising, or talking to a friend.¹
• Change your environment if it’s distracting or demotivating. Your surroundings can have a big impact on your motivation and focus. If you find yourself getting distracted or bored by your environment, try changing it up a bit. You can do this by moving to a different location, decluttering your space, adding some inspiring elements, or adjusting the lighting or temperature.¹
• Remember your why again when things get tough or boring. Sometimes, we may lose sight of our original motivation or purpose when we face challenges or monotony. When this happens, go back to tip number 2 and review your reasons for pursuing your goal. Remind yourself of why it matters to you

Sources:
(1) How to Motivate Yourself: 11 Tips for Self Improvement – Coursera.
(2) 31 Tips on How to Stay Motivated About Your Goals – Exceptional Skills.
(3) Motivation: How to get started and staying motivated – Health Direct.

How to overcome Procrastination

Procrastination is the act of delaying or postponing a task or decision that needs to be done, usually because of fear, anxiety, boredom, or lack of motivation. Procrastination can have negative consequences on your performance, well-being, and happiness. However, there are some ways to overcome procrastination and get things done. Here are some tips that I found from various sources:

• Identify the role of procrastination in your life. Try to understand why you procrastinate and how it affects you. Do you procrastinate because you are afraid of failure, success, or criticism? Do you procrastinate because you find the task unpleasant, difficult, or boring? Do you procrastinate because you have poor time management or planning skills? Do you procrastinate because you have low self-esteem or self-confidence? Knowing the causes and consequences of your procrastination can help you find solutions and strategies to overcome it.¹
• Make time for time management. One of the best ways to overcome procrastination is to plan your time and tasks ahead. Use a calendar, a planner, a to-do list, or an app to organize your schedule and prioritize your tasks. Set realistic and specific goals and deadlines for each task and stick to them. Allocate enough time for each task and avoid overcommitting yourself. Review your progress regularly and adjust your plan if needed.¹²
• Break up large projects into smaller tasks. Sometimes, we procrastinate because we feel overwhelmed by the size or complexity of a project. To make it more manageable and less intimidating, try breaking it down into smaller and simpler steps or subtasks. Focus on one step at a time and complete it before moving on to the next one. This can help you reduce your stress and increase your motivation and satisfaction.¹²³
• Find productive reasons to keep working on tasks and commitments. Another way to overcome procrastination is to remind yourself of the benefits and rewards of completing the task or fulfilling the commitment. Think about how it will help you achieve your personal or professional goals, how it will improve your situation or well-being, how it will make you feel proud or happy, or how it will benefit others or society. You can also think about the costs and risks of not doing the task or keeping the commitment, such as missing a deadline, losing an opportunity, disappointing someone, or feeling guilty or stressed.¹⁴
• Keep your goals realistic and reassess them as needed. Sometimes, we procrastinate because we set goals that are too high or too low for our abilities or resources. If your goals are too high, you may feel discouraged or fearful of failure. If your goals are too low, you may feel bored or unmotivated. To avoid this, try setting goals that are SMART: Specific, Measurable, Achievable, Relevant, and Time-bound. These are goals that are clear, quantifiable, realistic, meaningful, and timely. You can also reassess your goals periodically and modify them if necessary.¹

Source: Conversation with Bing, 29/04/2023
(1) Procrastination: Causes, Types, and How to Overcome It – Verywell Health.
(2) 11 Ways to Overcome Procrastination – Psychology Today.
(3) Overcome Procrastination for Improved Mental Health – Verywell Mind.
(4) How to Overcome Procrastination – The Wellness Society.