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5 unusual ways to fulfill commitments
Periodically most of us have plans to improve your health, put big goals and finally accomplish those things that have been postponed indefinitely.
But if you look at the statistics, almost 80% of us will fail after a couple-three months, and a year later to engage in the achievement of their goals will be quite a few.
Here's how you can be in that tiny percentage of people that will reach the end of the road.
No. 1 Obey intrinsic motivation, and don't force yourself
Let me ask you: how do you think the typical person who has undertaken the exercises, continue to engage if:
1. it is subject to internal motivation (he likes it);
2. he forces himself to do it, using encouragement (money/food), punishments, etc.?
Guess which one of them will not refuse from plans?
First! People with internal motivation not only harder (no jokes, they really like it), but often succeed in the long term.
Although your friend, forcing himself to hold in the hall 5 hours a week can lose weight faster than you, let's see if he can continue training in a year or two, that's what's really important. Many of those who rely on external motivation, there won't be!
Tip # 1: Follow internal stimuli. If we are talking about something that is unbearable for you (e.g., exercise), find something like (whatever you like) and do it. The likelihood that your enthusiasm will remain for a long time, will be much higher.
No. 2 Create a positive "snowball"
Go back to your childhood.
You involved in sports? You hated him?
What we become in life largely depends on our first impressions. For some people enroll in a sports team is associated with embarrassment, attendance history, boredom, and math lessons associated with suffering and pain.
Sometimes it's the basic impression determines all other emotions.
So if your first experience was horrible, it is unlikely that you will want to continue, no matter what was discussed.
Here as a date — the first went well? Yes? Then you most likely will go on second, right?
It turned out to be unsuccessful? Then you can hardly go for a second.
And that's why it's important: if you form a new habit and everything is so easy to use that every time you get the desired results (and still in a good mood), you create in the minds of the so-called positive "snowball".
This means that from this habit you retain a positive psychological impression. So on the first day of exercise is not an hour and 5 minutes. Simplify the task so that you could then laugh over it as a joke. So you were then in a great mood.
The secret is simple: set goals so tiny that you could easily achieve them and keep a positive attitude after that. This will give you strength.
Now imagine the reverse situation. What happens to those who immediately begins to give lessons for an hour a day?
Usually they burn out and stop, right? Baby steps is the key to maintaining motivation and a positive "snowball".
Tip # 2: Use the snowball effect is positive, taking the smallest possible steps, within its new habits that each "achievement" you were in a good mood and maintained a positive attitude towards them.
No. 3 Program of habit, not effort
Well, now you know how to force to grow a positive "snowball". So it will be much easier to keep the motivation.
But there is another problem: the use of effort and discipline to continue.
Effort and discipline depend on the person, time of day and even period of the month. But because in reality they cannot be considered a suitable strategy for success.
Do it the other way: concentrate on changing their habits.
Here is an example.
Let's say you want to meditate. You understand how good it is, and maybe even attended a yoga class and really know how to apply some relaxation techniques throughout the day.
Instead of having to force myself to meditate daily, use the science of changing habits.
For each of them in the first stages the necessary trigger.
For the start you can use a huge number of things: 1) opening the door when returning home; 2) lunch break; 3) brushing your teeth or something.
Let's say you want to implement to trigger the cleaning of the teeth.
For 10 days, brushing your teeth for 3 minutes sit on the edge of the bed. In just 3 minutes! You are not forced to stay there for a long time, and do not impose habit.
After some time, after brushing your teeth you will crave meditation. You have programmed your brain. You will wait for the next event — a 3-minute rest for his mind. Your brain and body have connected two actions in one habit.
Tip # 3: Create new habits and don't force yourself to rely on discipline, willpower and effort.
No. 4 Auto liability
Everyone knows: the responsibility is the secret of success, right?
Much easier to go to the gym with a close friend than alone relying on myself early in the morning (or waking late in the evening, if you have only this option).
But science says that there is another way.
While one study found: with regular — every 2 weeks — reminders about the goals for the 12-month period you can double the time that people devote to physical education.
Thus, just receiving short reminders, they were able to increase the class time from an average of 1 hour 40 minutes to almost 3 hours per week.
What is surprising: didn't matter who sent the message — a live person or an automated messenger.
Use this free service to send future email reminders.
So, the fact of receiving short reminders (liability) is almost as effective as communication with a real person.
Tip # 4: Create a circular responsibility with a friend or an automated program messenger to send you e-mails every 2 weeks. It will double or even triple your ability to stick to their goals.
No. 5-Be happy now, not later
In the West there is the idea that we will be happy only when you will achieve your goals.
But the study says the opposite: happy people are generally more motivated, they are more resistant to stress and often get their way.
So even if you spend a lot of effort to achieve the goals and I think that will be happy "when...", suppress that desire, and go back to what brings you joy now. The probability of obtaining the desired will greatly increase, but even if this does not happen, you will be happy in the process.
Mistakes: to appreciate what you have, and those who are with usWhy it is not always necessary to share their joy with others the Key is to remain happy, regardless of whether you have achieved your goals for recovery or not. After all, having failed, you will be able to get up and start all over again. But if you told myself that I would never see happiness until you have completed the task... and failed with it, then you will remain with nothing as massive psychological decline.
Be happy at once, then you are more likely to reach their goals.
Tip # 5: Be happy... and initially maintain this feeling, no matter what level of goal you are, and all you have achieved it or not. The feeling will increase your chance to be there, and will also boost your resistance to stress and downs.published
Translation: Vyacheslav Davidenko
Source: habrahabr.ru/company/mbaconsult/blog/306068/
But if you look at the statistics, almost 80% of us will fail after a couple-three months, and a year later to engage in the achievement of their goals will be quite a few.
Here's how you can be in that tiny percentage of people that will reach the end of the road.
No. 1 Obey intrinsic motivation, and don't force yourself
Let me ask you: how do you think the typical person who has undertaken the exercises, continue to engage if:
1. it is subject to internal motivation (he likes it);
2. he forces himself to do it, using encouragement (money/food), punishments, etc.?
Guess which one of them will not refuse from plans?
First! People with internal motivation not only harder (no jokes, they really like it), but often succeed in the long term.
Although your friend, forcing himself to hold in the hall 5 hours a week can lose weight faster than you, let's see if he can continue training in a year or two, that's what's really important. Many of those who rely on external motivation, there won't be!
Tip # 1: Follow internal stimuli. If we are talking about something that is unbearable for you (e.g., exercise), find something like (whatever you like) and do it. The likelihood that your enthusiasm will remain for a long time, will be much higher.
No. 2 Create a positive "snowball"
Go back to your childhood.
You involved in sports? You hated him?
What we become in life largely depends on our first impressions. For some people enroll in a sports team is associated with embarrassment, attendance history, boredom, and math lessons associated with suffering and pain.
Sometimes it's the basic impression determines all other emotions.
So if your first experience was horrible, it is unlikely that you will want to continue, no matter what was discussed.
Here as a date — the first went well? Yes? Then you most likely will go on second, right?
It turned out to be unsuccessful? Then you can hardly go for a second.
And that's why it's important: if you form a new habit and everything is so easy to use that every time you get the desired results (and still in a good mood), you create in the minds of the so-called positive "snowball".
This means that from this habit you retain a positive psychological impression. So on the first day of exercise is not an hour and 5 minutes. Simplify the task so that you could then laugh over it as a joke. So you were then in a great mood.
The secret is simple: set goals so tiny that you could easily achieve them and keep a positive attitude after that. This will give you strength.
Now imagine the reverse situation. What happens to those who immediately begins to give lessons for an hour a day?
Usually they burn out and stop, right? Baby steps is the key to maintaining motivation and a positive "snowball".
Tip # 2: Use the snowball effect is positive, taking the smallest possible steps, within its new habits that each "achievement" you were in a good mood and maintained a positive attitude towards them.
No. 3 Program of habit, not effort
Well, now you know how to force to grow a positive "snowball". So it will be much easier to keep the motivation.
But there is another problem: the use of effort and discipline to continue.
Effort and discipline depend on the person, time of day and even period of the month. But because in reality they cannot be considered a suitable strategy for success.
Do it the other way: concentrate on changing their habits.
Here is an example.
Let's say you want to meditate. You understand how good it is, and maybe even attended a yoga class and really know how to apply some relaxation techniques throughout the day.
Instead of having to force myself to meditate daily, use the science of changing habits.
For each of them in the first stages the necessary trigger.
For the start you can use a huge number of things: 1) opening the door when returning home; 2) lunch break; 3) brushing your teeth or something.
Let's say you want to implement to trigger the cleaning of the teeth.
For 10 days, brushing your teeth for 3 minutes sit on the edge of the bed. In just 3 minutes! You are not forced to stay there for a long time, and do not impose habit.
After some time, after brushing your teeth you will crave meditation. You have programmed your brain. You will wait for the next event — a 3-minute rest for his mind. Your brain and body have connected two actions in one habit.
Tip # 3: Create new habits and don't force yourself to rely on discipline, willpower and effort.
No. 4 Auto liability
Everyone knows: the responsibility is the secret of success, right?
Much easier to go to the gym with a close friend than alone relying on myself early in the morning (or waking late in the evening, if you have only this option).
But science says that there is another way.
While one study found: with regular — every 2 weeks — reminders about the goals for the 12-month period you can double the time that people devote to physical education.
Thus, just receiving short reminders, they were able to increase the class time from an average of 1 hour 40 minutes to almost 3 hours per week.
What is surprising: didn't matter who sent the message — a live person or an automated messenger.
Use this free service to send future email reminders.
So, the fact of receiving short reminders (liability) is almost as effective as communication with a real person.
Tip # 4: Create a circular responsibility with a friend or an automated program messenger to send you e-mails every 2 weeks. It will double or even triple your ability to stick to their goals.
No. 5-Be happy now, not later
In the West there is the idea that we will be happy only when you will achieve your goals.
But the study says the opposite: happy people are generally more motivated, they are more resistant to stress and often get their way.
So even if you spend a lot of effort to achieve the goals and I think that will be happy "when...", suppress that desire, and go back to what brings you joy now. The probability of obtaining the desired will greatly increase, but even if this does not happen, you will be happy in the process.
Mistakes: to appreciate what you have, and those who are with usWhy it is not always necessary to share their joy with others the Key is to remain happy, regardless of whether you have achieved your goals for recovery or not. After all, having failed, you will be able to get up and start all over again. But if you told myself that I would never see happiness until you have completed the task... and failed with it, then you will remain with nothing as massive psychological decline.
Be happy at once, then you are more likely to reach their goals.
Tip # 5: Be happy... and initially maintain this feeling, no matter what level of goal you are, and all you have achieved it or not. The feeling will increase your chance to be there, and will also boost your resistance to stress and downs.published
Translation: Vyacheslav Davidenko
Source: habrahabr.ru/company/mbaconsult/blog/306068/
