Note: This is a guest post by Leo Babauta who blogs at Zen Habits about setting goals, creating habits, productivity, GTD, motivation, exercise and more.
We’ve all faced the disappointment and guilt that comes from setting a goal and giving up on it after a couple of weeks. Sustaining motivation for a long-term goal is hard to achieve, and yet the best goals can usually only be accomplished in a few months or even years.
Here’s the solution: Focus instead on creating a new habit that will lead to achieving your goal.
Want to run a marathon? First create the habit of running every day. Want to get out of debt and start saving? Create the habit of brown bagging it to work, or watching DVDs instead of going to the movies, or whatever change will lead to saving money for you.
By focusing not on what you have to achieve over the course of the next year, but instead on what you are doing each day, you are focusing on something achievable. That little daily change will add up to a huge change, over time … and you’ll be surprised at how far you’ve come in no time. Little grains of sand can add up to a mountain over time.
I used this philosophy of habit changes to run a marathon, to change my diet and lose weight, to write a novel, to quit smoking, to become organized and productive, to double my income, reduce my debt and start saving, and to begin training for an Olympic triathlon this year. It works, if you focus on changing habits.
Now, changing your habits isn’t easy — I won’t lie to you — but it’s achievable, especially if you start small. Don’t try to change the world with your first habit change … take baby steps at first. I started by just trying to run a mile — and by the end of the year, I could run more than 20 miles.
How do you change your habits? Focus on one habit at a time, and follow these steps:
- Positive changes. If you’re trying to change a negative habit (quit smoking), replace it with a positive habit (running for stress relief, for example).
- Take on a 30-day challenge. Tell yourself that you’re going to do this habit every day, at the same time every day, for 30 straight days without fail. Once you’re past that 30-day mark, the habit will become much easier. If you fail, do not beat yourself up. Start again on a new 30-day challenge. Practice until you succeed.
- Commit yourself completely. Don’t just tell yourself that you might or should do this. Tell the world that DEFINITELY will do this. Put yourself into this 100 percent. Tell everyone you know. Email them. Put it on your blog. Post it up at your home and work place. This positive public pressure will help motivate you.
- Set up rewards. It’s best to reward yourself often the first week, and then reward yourself every week for that first month. Make sure these are good rewards, that will help motivate you to stay on track.
- Plan to beat your urges. It’s best to start out by monitoring your urges, so you become more aware of them. Track them for a couple days, putting a tally mark in a small notebook every time you get an urge. Write out a plan, before you get the urges, with strategies to beat them. We all have urges to quit — how will you overcome it? What helps me most are deep breathing and drinking water. You can get through an urge — it will pass.
- Track and report your progress. Keep a log or journal or chart so that you can see your progress over time. I used a running log for my marathon training, and a quit meter when I quit smoking. It’s very motivating to see how far you’ve come. Also, if you can join an online group and report your progress each day, or email family and friends on your progress, that will help motivate you.
Most important of all: Always stay positive. I learned the habit of monitoring my thoughts, and if I saw any negative thoughts (”I want to stop!”) I would squash it like a little bug, and replace it with a positive thought (”I can do this!”). It works amazingly. This is the best tip ever. If you think negative thoughts, you will definitely fail. But if you always think positive, you will definitely succeed.
Read more posts by Leo Babauta at Zen Habits.
[...] John Wesley over at Pick the Brain was kind enough to publish a guest post by me titled, “Reach Your Goals Through Daily Habits“. [...]
Terrific ideas and I really appreciate the simple action techniques that you have illustrated.
Thanks,
Shira
Can your goals change in time? and why?
[...] Reach Your Goals through Daily Habits at Pick The Brain blog [...]
Remembering reading somewhere that it takes 21 repetitions at average to create a habit (not necessarily a skill).
Now I know why those books are called “Learn X in 21 days!”.
Hi Daniel … yes, 21 days is an often-cited number, but the truth is, there’s no scientific basis for that fact. It’s just repeated a lot in the self-improvement world (for decades actually).
In reality, each person is different, and there are a number of factors that determine how long it will take for something to be a habit. One is frequency, another is consistency, and yet another is whether there is any resistance (like pain or public stigma) to the habit. So, if you only work out once a week, that will take much longer than 21 days to become a habit. If you do it every day, at the same time, same place, you could develop this habit in 21 days. A better bet is 30 days, in my experience. Thanks for the thought-provoking comment!
Just have the bad habit in mind and think for five seconds before doing it again. Do i really want that smoke? Once you go past the feeling you’ll other nice ideas about cigarettes and your self-esteem will sky!
[...] Reach Your Goals Through Daily Habits [...]
[...] via Reach Your Goals Through Daily Habits [...]
[...] Reach Your Goals Through Daily Habits [...]
[...] Reach Your Goals Through Daily Habits [...]
Nicky Caesar…
The issue you have is that about every 6 or 7 days someone gives you a load of crappy foods and destroys your efforts for the week. Combine that with a couple of missed workouts a week and you only tread water….
[...] John Wesley even agrees with self rewards: Set up rewards. It’s best to reward yourself often the first week, and then reward yourself every week for that first month. Make sure these are good rewards, that will help motivate you to stay on track. [...]
[...] a majority of issues seem to be connected to how a person uses a computer. It usually takes about thirty days to change a habit, which is why so many drug and alcohol treatment centers offer programs that last [...]
I think point #1 is an excellent suggestion and usually overlooked. Nature abhors a vaccum, so it’s very difficult to try to not do something unless you replace it with something else.
Similarly, it’s very difficult to implement a new habit without eliminating something else. Our days are always going to be 24 hours long. If you try to start a new habit like exercising or reading, you’re not going to be able to do it unless you make time for it by stopping something else you’re doing.
I’d also add, be in the moment. When the sudden urge comes up, don’t resist it. Embrace the feeling. Look at it. Hear it. Touch it. Use all of your senses.
You’ll find that the negative feeling won’t be able to your focus on it.
Something I learned from Eckhart Tolle.
Carl Zetterlund
Terrific advice!! You can also replace your negative habits with guided meditations which will make a positive impact. Get a free session: http://www.hypno-freedom.com and enjoy!
I liked this post. I’m looking forward to trying these points. The habit I’m wanting to improve is exercising. I like the 30 days, same time, everyday point. Thanks this is perfect timing.
Thanks for the post. I’m trying to break the habit of browsing internet forums too much. Last year I tried a 30 challenge, but failed. This time I’m getting totally committed and so I’ve blocked the site I was constantly going back to.
Great suggestions Leo.
If you always do what you’ve always done, you’ll always get what you’ve always got.
Many of us have been on a perpetual cycle of frustration for years. We’ve ‘almost’ done it fifty times. So get off the “whatever you want to change” merry-go-round, and make some decisions and changes for life.
When you don’t ‘feel’ motivated… do it anyway. Creating real change is about commitment, passion and strength of character, not motivation.
Great writing Leo/John.
I am a professor who studies habits and how they change. I am finding lots of sites all over the blogosphere that talk about changing habits. A lot of the recommendations I see are based on sound science. Some, of course, are not. I have two thoughts:
1. The lists of things “to do” are often rather long. I worry that people will find it difficult to keep all of the advice in mind as they work on their behavior. Your list of six steps is one of the smaller lists that I have seen. Kudos for that.
2. Bad habits cause us pain (physical frailty, weight gain, less time out of doors or out of the house) but they also give us some amount of pleasure (sitting in a comfy chair, tasty food, watching a good tv show). Something to think about.
[...] Habit forming in 6 steps, a good read. [...]
[...] magnificent site now redraft this recapitulation http://www.pickthebrain.com/blog/reach-your-goals-through-daily-habits and give comments [...]
Hello All,
I was reading around some of the posts here and I found interesting things that you guys talk about, I just made a blog about quitting smoking resources and ideas that you might want to check out.
If someone is interested in this topic just go to; http://endthehabitnow.blogspot.com and let me know what you think.
Thanks in advance.
Hello All,
I was reading around some of the posts here and I found interesting things that you guys talk about, I just made a blog about quitting smoking resources and ideas that you might want to check out.
If someone is interested in this topic just go to; http://endthehabitnow.blogspot.com and let me know what you think. Your honest feedback would be greatly appreciated.
Thanks in advance.
[...] easy answer is probably “Whatever works best for you”. Leo Babauta has a fantastic write up on How to Achieve Your Goals with Healthy [...]
[...] How to Achieve Your Goals with Healthy Habits [...]
[...] the same time I write down those goals, I decide how I will reward myself when I hit them. Some of the smaller rewards have included: taking an afternoon off and going to a movie, going out [...]
[...] the same time I write down those goals, I decide how I will reward myself when I hit them. Some of the smaller rewards have included: taking an afternoon off and going to a movie, going out [...]
[...] the same time I write down those goals, I decide how I will reward myself when I hit them. Some of the smaller rewards have included: taking an afternoon off and going to a movie, going out [...]
[...] to Set Goals you will Actually Achieve Create Your Own Goal Collage How to Achieve Your Goals with Healthy Habits A Radical Goal Setting Technique That Works Forge Ten Great Habits for the New Year (But Start [...]
I think organization is absolutely key here. The question becomes… how do you organize your goals in an effort to prioritize what is most important to you?
For this, I’d suggest using a vision board. A vision board is a powerful tool that anyone can use to shape an ideal future through the power of intention and visualization. Learning how to vividly imagine your desired results — attracting your perfect soul mate, radiant health, abundant career opportunities, or building personal and community relationships to give back — is the first step on the path to making them happen.
A vision board – which is a collage of images that represent your goals, dreams, and intentions – allows you to break through unconscious, self-limiting beliefs that have been building in your subconscious mind for years, and really focus only on your important goals. In essence is helps separate your goals (your focus) from the background noise.
Go to http://www.TheVisionBoardKit.com to download a free 8-point power tips guide to creating and using a vision board to achieve your goals.
this is awesome i lost 50 lbs. in a month
i worked hard
i work out every day
Eat veggies, stop smoking and drinking alcoholic stuffs.. Stay calm and relax..And just always smile and be happy..:) By the way, check out an inspirational video called “My Wish” by Donna Sirianni on YouTube. It’s all about starting at the very beginning of achieving your dreams in life…and enjoying the journey!! Send this video link to all your friends! They will be inspired by it!
See the video here -> http://www.mywishthemovie.com
Hi
I’ve tried quite a few goal achievement programs myself over the years and eventually settled on The MAGIC Hundred by Dax Moy as it’s just so simple, straightforward and easy to follow. A good mix of success principles in a very focused ‘do this’ kind of format. It’s just what I needed : )
I’ve already achieved about 30 or so goals on my list and I’ve got 63 days left on the program.
You can check it out at http://www.themagichundred.com/click.htm
Mary
Hey Mary
I’m on The magic hundred too! I’ve been getting loads and loads done since I started the program 3 weeks ago and feel more positive than I have in agaes.
I’ve got some pretty huge goals ahead of me but feel like they’re more likely to happen for me that at any other time I’ve started my goals before.
Glad to know there’s another magic hundred user here : ) We can keep tabs on each other.
Speak soon!
Josie
This article was a great reminder. I’m a fan of the 30 day challenge for a great habit! Once you are focusing on doing it daily for that long, it simply becomes a part of you.
Also loved the tip about replacing the negative with the positive. This makes the transition easier.
Love you blog – thanks for great articles.
You may also check out http://www.GoalsOnTrack.com, a very nicely built web app designed for tracking goals and todo lists, and has time tracking. It’s clear, focused, easy to navigate, worth a try.
I think you should use a free self goal emailing service like http://www.emailgoals.com. It’s a great motivator.