Today I wanted to talk about goals. We all have them but we always have excuses for why we cannot do them… or maybe we will do them or work on them tomorrow. Then tomorrow comes and it is the same thing repeating itself. Over and over.
Why do we feel this way?
While there are a variety of reasons we can’t follow through with our goals, two possible reasons encompass the feelings of fear and overload.
Fear
Fear is a common feeling in our lives that can prevent us from achieving our goals. It is all around us. It is in ads, social media, and in the news. There is a fear of missing out on an event or getting that great deal on the camera before time runs out. There is a fear of terrorists and a fear of not being good enough or cool enough. This list can go on and on, as well. We are bombarded and are overloaded with fear. All this fear is emotionally and physically draining. It is draining us to the point that when we get done with work, we just want to go home and watch TV or do something “brainless”. We are too tired for anything else. We are only able to finish one or two ( the most immediate) things at a time and the rest just goes out the window till another day. Fear is very prevalent and can stop us from reaching our goals, but it is not the only thing we need to pay attention to.
Overload
Overload is another prevalent emotion in our lives that can stop us from doing what we want to do. We are overloaded with fear. We are overloaded with the number of things we “have” to do in our lives. For example, I need to get groceries, wash the dog, take the kids for a walk, work out, pay bills, work on the car, do yoga, meditate, start writing my blog, start working on eating healthy, watch my favorite tv shows, stay active on social media, always check my phone… The list can go on and on. We are overloaded and constipated with all the things we have to do. Overloading leads to our inability to follow through with simple tasks and goals that we have and often leads to procrastination.
This lets the procrastination begin!
The Feedback Loop
When we put off our goals it creates a negative feedback loop… It makes us think that we cannot do it and then we feel stuck. Sometimes we get so stuck we put ourselves into depression and we continue to dig ourselves into a pit that we think we cannot break out of.
There is a recent article from the BBC that talks about how procrastination is about managing emotions, not time. You can find it here:
Is there a way to start achieving your goals?
There are a variety of things that can help you achieve your goals. Some of these ideas will work for you and some won’t. We are all different and unique so these upcoming ideas are here to help you brainstorm and try. Enjoy the filtering process and find what works best for you!
Goals:
1. Start writing down weekly or daily goals. You can start out small and then work up from there. This is helpful because it shows you what you accomplished and is tangible. It also feels good to scribble off those goals you finished.
2. Ask “why” when writing your goals. Why are you choosing to focus on a goal? Is it because of health benefits or that you want to be able to go hiking without worrying about being out of breath? Describing your why with every goal will help you stay motivated because it clarifies in your mind why you are doing it. The book “Start with Why” is a great addition to any library and can help you write your “why” statements.
3. Simplify your life. If you have too many things to do, find the main things that you love or want to do/ need to do and keep those. Start with one area in your life to make things manageable. What TV shows will you watch? How much time will you be on the internet? Once you’ve completed pruning one area, try another!
4. Do the 5 and 5! Compliment 5 people throughout the day. Continue by complimenting yourself 5 times a day (you can do this more if you want). It helps because it will boost your feeling of self-worth and it will contribute to building a positive work/ home environment.
5. Spend less time on your phone. Less Facebook, less Instagram, less twitter, less of whatever is zapping you of your time. There are phone apps on Android and Apple that can help you look at how much time you are spending on your phone. Android has the app: Digital Wellbeing to help you achieve this!
6. Put your phone away. Especially when you are spending time with family or friends or eating. Doing this will create a stronger bond with those around you! Just remember that all those notifications will be there when you check it later.
7. Eat less processed food. It is easy to eat out but your body will feel much better the more you cook on your own. The more processed the food, the harder it is for your body to digest. Fresh veggies and fruit help to revitalize the body and are some of the easiest things to prepare.
8. Eat a little less… We live in a culture where more tends to be better. More food is not always good for you. Occasional fasting is practiced in many countries to help reset our gut health. Studies have shown that when you fast, the body produces a hormone called ghrelin to tell the brain you are hungry. Ghrelin also stimulates and heightens the performance of the hippocampus. This increases learning/ memory and spatial awareness. Because of this, our brain performs better and has more clarity on an empty stomach. Try it and see!
9. Exercise more. Try doing simple and sustainable things every day. You might not be able to spend hours working out but doing a simple routine every morning can change your life. Try doing 20 pushups, 100 crunches, and 20 squats every morning (feel free to do more or less). Do cardio as much as you can tolerate. Regular exercise can increase your brain’s functioning and it also lowers depression. Just remember to start small and build your way up with exercise. A lot of the time we go overboard with fitness, get sore and decide never to do it again… This is because it hurts to sit down on the toilet after you work out too much and that sucks!! To avoid this, simply start small and work your way into it. You want to be in it for the long haul, not the short term.
10. Sit on your deathbed. What would you be doing if you had one month to live? Be as detailed as you can and fully feel the emotions that come up. Are your goals in line with what you are doing right now? This can help you re-orient yourself and help you see if you are pursuing your life’s purpose.
11. Write every day in a journal. Start with simple entry and work from there. You can say whatever you want. One option is to look back on your day and write about what happened and how you felt. This can help clean out information and ideas that are bouncing around in your head. It can help bring clarity to your life.
12. Talk less. Listen more. Practice this every day. (it’s okay to fail)
13. Break at least one limitation you have every month. Throwdown a challenge and see what you are really capable of. This will help break the cycle of self-doubt and fear.
14. Meditate/ visualize what you would like to accomplish. Sit or lay in a comfortable position and visualize what you want to do (Try not to fall asleep). Be very specific with all the details (smell, taste, feel, emotion, ) because this will help make your goals more tangible and clear.
15. Fail and learn. If you fail, it just shows that you were trying and hopefully learning from your “failure”. I definitely learn the most from my own failures. Try reading “Permission to Screw Up”. It is a hilarious and entertaining read about a young entrepreneur building her first business.
16. Read more. Simply read more of what you like. Learn. Go on an epic adventure. Travel the stars! Keep that brain alive!
17. Laugh at yourself. Do it every day. Life isn’t meant to be serious all the time. I find it beneficial because it helps me turn my “failures” around and allows me to do something positive with it. I also tend to laugh at my own jokes… Laughter is one of the keys to help you reach all of your goals.
18. Ask for help. Everyone needs help from time to time. It is okay to ask for it. You might be depressed, or you might have pain that won’t go away. Sometimes a specialist can help you reach your wellness goals in a more timely manner.
These are just a couple of ideas to get you started. Remember to start small and work your way into your goals. You got this!
About The Author:
Scott is an occupational therapist and founder of Ascend Therapeutic Services. He specializes in John F. Barnes’ Myofascial Release Approach® (MFR), which works on releasing the connective tissue to help reduce pain and increase range of motion. Scott is passionate about providing a holistic and individually tailored approach to healing to help you return to a pain-free, healthy, and active lifestyle! He is a certified yoga instructor, which he uses to practice mindfulness and meditation. Scott is a life-long learner and is constantly using new skills and techniques to improve his practice. His other passions include; hiking, camping, canyoneering, swimming, traveling the world, and eating brownies.
For more information visit: https://AscendMFR.com/
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