Let’s say you’re trying to stop eating junk food. When you feel tempted to munch on a bag of chips, you might consider what was happening when the craving hit. You might realize that when you feel stressed, you crave junk food. Managing your stress levels might help you avoid triggering your cravings.
As an example, you might recognize that your habit of eating take out on weekends is preventing you from saving money to use for your hobbies and from eating healthy meals. Similarly, you might realize that scrolling on your phone is taking all of your free time.
For instance, you might decide that you want to be a teacher so you can work with kids. In your free time, you might spend your day helping others, making things, and spending time with your family. You may want people to perceive you as a kind-hearted, hard-working person.
If you can afford it, go to a salon for a new haircut and purchase some new clothes. If you’re short on cash, go to a thrift store or shop a sale to add 1-3 new pieces to your wardrobe. As another option, invite your friends to have a clothing swap with you so you can get new-to-you clothes for free.
Even a tiny change can make a big difference, so don’t worry if you can"t overhaul your entire space. For instance, getting a small potted plant and a motivational print may be enough to help you feel renewed. If you can, redecorate your space so you life feels totally new. Switch out your artwork, get new linens, and replace outdated or broken furniture. Set up your environment to fit your ideal life. For instance, you might make your desk the focal point in your room if you want to write or study more. Similarly, you might place your pots and pans within easy reach if you want to start cooking every day.
For instance, let’s say you catch yourself thinking, “I suck at everything. ” You might challenge that thought by telling yourself, “That can’t be true because I’m good at singing, drawing, and baking. ” Then, replace it with something like, “I’m good at a lot of things, but no one knows how to do everything. ” You might use positive affirmations like, “I am enough,” “I can accomplish anything with hard work,” and “I’m becoming my best self” to motivate yourself.
Your list might include things like, “Go to the new Thai restaurant,” “Go skydiving,” “Take an art class,” “Apply for an internship,” “Volunteer,” “Talk to a stranger at the grocery store,” “Fix my hair a different way,” and “Take a new route to work. ”
As an example, “Be more active” is not a great goal because it’s not measurable or specific. A better goal would be “Work out 30 minutes a day. ”
For example, let’s say your goal is to reach a healthy body weight. Your new habits might be to workout every day and eat healthy meals. To help you keep up with these habits, you might schedule your workouts and time to prepare healthy dishes.
For instance, let’s say you normally spend your lunch hour playing a game on your phone. Instead, you might use this time to exercise.
Don’t worry about excluding people from your life. If you’re spending more time with people who are growth-minded, you’ll naturally spend less time with people who might be a bad influence. Try attending social events for people who share your goals or interests. You’ll likely make good friends there.
Every day, write down what you did that day to help you reach your goal. When you accomplish a small task, have a mini celebration and congratulate yourself for making progress.
Depending on what your goal is, you might also invite your accountability partner to do goal-oriented activities with you. If you’re working toward multiple goals, consider having more than 1 accountability partner. For instance, you might have a friend who works out with you, a roommate who helps you monitor how you’re using your free time, and a coworker who checks on your daily work progress.
As an example, you might use an app to limit your use of social media on your phone and computer. Similarly, you might unplug your TV to make it harder to watch it.
For instance, you might record how much time you spent working on your goals and what activities felt like a waste of time. Then, decide how you can spend your time more wisely in the future.
To reward yourself for small changes, you might put a sticker on your calendar when you engage in a good habit or work on a goal. For bigger accomplishments, you might indulge in a small treat, like getting your favorite coffee or using a fancy bath bomb. When you accomplish a major milestone or goal, give yourself a bigger reward, like a new pair of shoes or a trip to the spa.
Don’t push yourself so hard to reach your goals that you feel stressed and overwhelmed. Go slow and try to enjoy the ride.
For example, you might plan a rest day each week where you relax or have fun. Alternatively, you might schedule a down day once a month where you stay home all day to relax.
