We all know that the New Year’s resolutions are made to be broken or so are the annual habits. Undoubtedly, it is easy to start off your new year at the gym or caffeine detox before heading home but like clockwork—usually somewhere around today’s date—reality strikes.
You start waking up late and skipping the gym. You get a massive headache and you cave to pull of the afternoon coffee break. And that is all about your New Year resolutions.
But no need to stress about it, you are not alone. Tony Stubblebine, the CEO of Coach.me (goal setting app) has been right there with you. You should know when it comes down to it; it has nothing to do about will power or determination. Reaching out to your goals is all about momentum and belief.
So without any further ado, let us see a few simple steps to get you in the right mind-set to make your goals a success. Whether it is running a marathon or as simple as drinking more water, here is what it takes to get you off the couch, stay hydrated and keep you moving toward those goals sooner rather than later.
Coach.me is basically an application for web and mobile that embeds coaching, community and data to help you be the best version of yourself. Be it losing weight or taking up meditation or learning office chair yoga, Coach.me offers step by step guidance to help you achieve your goals.
You must have noticed a thing about successful people that they got to where they were by how they worked, how they practiced and what supported them along the way. No one is genius by birth, you become one. Keeping in mind this thing, Coach.me has been helping people achieve their goals. The app has got a four and a half star app store rating for its commitment to helping users change habits and achieve goals.
PSYCHOLOGY OF HABIT CHANGE
If you want to change your new year’s resolutions into lasting habits, the first step is setting up the right mind set to succeed.
Around 80k users have set their goal to Meditation on the Coach.me app. In order to achieve this goal, it is really important to get in the practice of starting small. For instance, you should start off the meditation with one to five minute sessions.
Though it looks over simplistic at first but it is not. But Stubblebine noticed that often the users who meditated in sessions shorter than five minutes were more accepting when their mind wandered. Those who tried to meditate for 20 minutes right out of the gate instead often felt they were not succeeding.
The actual difference lies in the belief system. The ones who have succeeded have the right expectation and the ones who have failed have the wrong expectation; while both are doing the exact same thing.
DO NOT ALLOW RED VINES TO BE YOUR DEMISE
Let us consider your new year’s resolution is to give up sugar. That does not mean that sweets can’t be a periodic indulgence, but if and when they are, it should always be a part of your plan.
But most of the goal setters lack situational planning. The main point is that when you are in a certain situation, you already know what you want to do.
Though it may seem somewhat daunting to sit down and evaluate all of the times and situations where you might be tempted to break a resolution or deviate from a goal but when the time comes you should not have to ad lib.
There are several habits you need to break individually to truly achieve a no sugar goal. It may take years before you have ruled out all of them but pre planning helps a lot here.
TRY TO BUILD MOMENTUM – EVEN IF IT IS SLOW AT FIRST
Now that you have a plan in place and you know what to do when a certain situation comes up, try to take those manageable pieces and start building something bigger.
The succeeded ones usually have a momentum and belief change, they start very small. This means they can actually get it done tomorrow and the next day and the next day and that builds momentum. And with time, it grows into something bigger.
Now if you have established some momentum, it becomes easier to operate in the mind set of success.
FORGET 66 DAYS OR 21 – JUST MAKE IT TO NINE
A lot of researches have claimed that on an average it takes 66 days for a new habit to form. It might take that long to develop a habit, you have a roughly zero percent chance of ever breaking, as argued by Stubblebine.
While talking of new habits, it’s the milestones that are going to matter more to you.
For instance, going to the gym for the first time after joining is a milestone because you previously didn’t have the ability to do so as a non-member.
Coach.me tried to measure success on a daily basis and observed that it got a lot easier around day 9. But you need to keep in mind that after that initial milestone where there might be a period where you have to white knuckle it for a while.
GET INTO A GROWTH MIND SET
Coach.me practices within its own team, what it preaches. The company is all about self-improvement. That does not mean changing a habit but some way improving.
For the team and their users, the mind-set makes tackling those bigger goals manageable. You can actually train the people to embed a growth mind-set and that is what the Coach.me tries to do.
They talk about growth in such a way that makes it feel more achievable and possible. Because when you break it down, it actually is.