We are into the heart of January, a time when we might be on the cusp of abandoning our new year goals, a common occurrence because, simply put, change is hard. The new year can be a wonderful time to reset and pursue goals – if we have the tools to do so. I recently listened to an interesting Hidden Brain episode called “You, But Better,” in which behavioral scientist Katy Milkman discusses how we can use our minds to build the good habits we seek. It inspired me to think differently about how we might achieve our intentions.
Humans are prone to distraction, lacking motivation, or laziness. We should recognize that, without judgment. However, our minds are powerful tools. We can overcome falling into the traps of distraction, lacking motivation, or laziness, with some simple mindset shifts or tricks.
To create change, have fun.
In the podcast episode, Katy discusses how we are more likely to do things if we think they are fun. You might pop in your headphones and listen to your favorite music or podcast during weekly chores (I actually already do this; it really helps). If you want to start going to the gym more, bring along an exciting book or watch an episode of your favorite TV show on the treadmill or elliptical each time you go. This trains your brain to start associating certain tasks with pleasure.
Give yourself a reward.
Every January, I love doing the annual Yoga with Adriene 30-day yoga journey. I enjoy yoga very much but do not always feel motivated to get on the mat. I have found that I feel much more motivated when after I complete a practice (which I typically do right after work), I put on my pajamas, get cozy, and read my book on the couch. It helps to give yourself a very indulgent treat – whatever that means to you – each time you complete your goal. It’s a way to celebrate and feel good about what you did, which increases motivation in the future.
Start small.
Another way to increase motivation is to break a larger task or activity into smaller bites. I wrote about this in my last post, Small & Easy Ways to Declutter Your Home This Winter. Decluttering an entire home can feel very overwhelming, so give yourself just one tiny area to declutter each day. Similarly, if you want to read more, start with just one paragraph. Perhaps you set a five-minute timer to accomplish something. It’s easier to feel motivated for five minutes than an hour.
Create a schedule.
It helps me to set days/times for certain tasks, and even put them on my calendar. I am more likely to get it done if there’s a set time.
You can start fresh any time.
Be gentle with yourself. The start of a new week, month, or season always provides opportunities for a new beginning.
I love writing about living well and have a number of posts that relate to this one. I hope you might find some inspiration here.
- Meditative Monday (making a plan for doing what you love again)
- Self-Care for Feeling Good on Cold Winter Days
- Why I Journal Every Night (note: since publishing this post, I also write three things for which I’m grateful nightly)
- How to Keep Achieving Your Goals Beyond January
- Little Resolutions to Savor Each Day of 2019 (applicable to any year)
- Find more in the well-being section of my blog!
How are your new year goals going so far? Please feel free to share what helps you accomplish them in the comments!
