One specific form of visualization that has been shown to be very effective at helping you reach goals is called process simulation. This tactic involves envisioning yourself taking the necessary steps to accomplish a goal, rather than just imagining the end result. Other ways to practice visualization can be done through daily meditation or by creating a vision board of your goals.
Action Time to Begin Potential Problems Strategies to Overcome Potential Problems Progress Report Once done, fill in the column boxes under the appropriate headings.
Action Time to Begin Potential Problems Strategies to Overcome Potential Problems Progress Report Once done, fill in the column boxes under the appropriate headings.
Your action steps could be anything from limiting time spent on unproductive activities that keep you from completing your workout, or making sure your gym clothes are already laid out the night before. If thinking of ideas is something you are finding difficult, brainstorming is a helpful technique for this. You might also find that asking a family relative, friend or someone else you know useful. It’s likely that you will think of multiple actions, for which you will need to include multiple rows. Take as much time as you need, and include everything you can think of. You might plan to start today, tomorrow or a later time in the week/month. Keep your plan realistic by taking into account any time restrictions. For example, if the action happens to be “Work out each day at 6am” you are unlikely to find it helpful to work towards this goal today if it’s already afternoon by the time you’ve thought of it. [3] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source
Alternatively, you can think of solutions which have worked well at some stage in the past. However, if you know deep down something is highly unlikely to work as a strategy from past experience (for example, promising yourself you will talk yourself into getting up early next time when this has already failed on a number of occasions) - discard the idea. [4] X Trustworthy Source Harvard Business Review Online and print journal covering topics related to business management practices Go to source By trying to re-use methods which already have not worked, you’re setting yourself up for disappointment. Move on to other ideas. For instance, it’s possible that setting your alarm clock some distance away from where you sleep could be more successful in waking you up as it takes more effort to switch it off.
Alternatively, you can think of solutions which have worked well at some stage in the past. However, if you know deep down something is highly unlikely to work as a strategy from past experience (for example, promising yourself you will talk yourself into getting up early next time when this has already failed on a number of occasions) - discard the idea. [4] X Trustworthy Source Harvard Business Review Online and print journal covering topics related to business management practices Go to source By trying to re-use methods which already have not worked, you’re setting yourself up for disappointment. Move on to other ideas. For instance, it’s possible that setting your alarm clock some distance away from where you sleep could be more successful in waking you up as it takes more effort to switch it off.
When reviewing your plan think about what parts went well and what didn’t go so well. For the things that didn’t go well, ask yourself if there is anything useful you can learn from the experience(s) to move you towards your goals and incorporate this into your plan for next time. If you have not learned anything useful from the experience, drop the current strategy and try an alternative. Return to the earlier suggested methods and think up new ideas, if you are struggling with this.
Researchers found that there are two potential brain responses to making mistakes: immediately strive to problem-solve or shut down. People who pay attention to their mistakes are more likely to learn new ways of correcting them in the future. People who overlook (i. e. or shut down neurologically) their mistakes do not change or improve them. Be sure to look closely at where you’re lacking and think of how you can improve in the future. [7] X Research source
A survey from 2011 revealed that approximately 27 percent of respondents felt they needed help with self-control and willpower. [8] X Trustworthy Source American Psychological Association Leading scientific and professional organization of licensed psychologists Go to source However, most respondents have hope that they can get better in this area.
Eat well-balanced meals. Ensure that you have between 3 and 5 small meals a day that include a variety of vegetables, fruits, lean protein, and whole grains. Drink plenty of water to stay hydrated. Get regular exercise. [10] X Research source Maintain a consistent level of physical activity while you are undertaking your self-discipline goals. Exercise not only puts you in a positive mood but gives you energy and motivation to accomplish tasks. Work to reduce stress. Being stressed can take a toll on your productivity and overall health. Minimize stress by getting enough sleep, practicing self-care activities like a soothing bath or a walk in the park, or perform relaxation techniques like meditation or yoga. If you are a spiritual person, performing rituals such as prayer can also help you manage stressful situations.
Strategies to motivate yourself can include reading inspirational quotes or books, watching uplifting podcasts or Ted Talks, and talking on the phone to a person who inspires you. Do this in the morning - or as needed - for greater enthusiasm for difficult tasks.
