Consistency
When you're working toward a goal, one of the most important things is to be consistent in the steps you're taking.
- For exercise, show up and do the workout.
- For creative pursuits, show up and draw, dance, etc.
- For learning, show up and study.
It's all about showing up and doing the thing consistently. It might seem boring, repetitive, and progress might be slow at times, but this is how you achieve results.
Motivation is a poor motivator
Like many folks out there, I have something that I would like to be able to do and in that moment I'm motivated to try it. After trying it, and probably not being able to do it perfectly, I mentally decide to work on it going forward.
But the next day, since it's not front of mind, I don't work on it. Neither do I work on it the following day, weeks, or months. Until I am reminded about it at some future date, at which point I've made no progress at all.
Motivation is great for getting started, or reminding you of why you're doing something, but not great for getting you to do it consistently. The solution is to build a system to ensure that you actually do the work and to track your progress.
Systems
The system that works for you might be different than what works for me, but usually it's built on a couple key elements:
- The desired outcome, so you know when you've achieved it.
- Goal posts along the way. Break the goal down into a series of smaller goals that build toward the final one. If you want to climb Everest, but you have no experience hiking, you would start smaller. These are also proof of your progress, as you check off intermediate goals as you achieve them.
- A reminder to do the work. This should be something that's hard to ignore and easy to be successful at. For example, putting out your workout clothes so that they are the easiest option in the morning. You could also have an accountability partner that checks in on you to make sure that you've done the work.
- A place to do the work. Like the reminder, this should be something that's easy to be successful at. For example, having a gym that's close to your home is easier than driving to one that's a half-hour away.
Surprise! This aligns with the framework for building habits.
- Cue - The reminder.
- Craving - The desired outcome.
- Response - Make it easy to do the work.
- Reward - Pick something. Maybe it's having your favorite coffee afterwards, or a protein shake.
Why habits?
Most of us are creatures of habit. We have our routines that we follow more or less without thinking about it. Adding a habit to work on achieving your goal is a more reliable way than relying on motivation. Especially if we're having a bad day and aren't really motivated.
Habits work best if your motivation is something tied to your identity, vs. a goal driven by something temporary or external.
- Identity goal - "I'm someone who exercises and eats healthy".
- External goal - "I need to diet and exercise to lose weight for the beach."
If you need help
It can be daunting when starting out, especially if the goal seems way out of reach or you aren't familiar enough with the subject to break it into smaller goals. This is where a coach, trainer, mentor, whatever it's called for what you're working on, can help. They can provide:
- Knowledge of the topic that you don't have. They can help you set realistic and achievable goals.
- Accountability, by checking in on your progress.
- Motivation, by helping break the outcome down to intermediate goals and also by reviewing your progress with you.
If you'd like to work with me on an exercise routine customized to your needs and goals, with weekly check-ins and feedback, fill out the form to schedule a free consultation. I'll schedule a call so we can discuss your goals and how I can help you.