"He who has the why to live can bear almost any how"

Viktor Frankl

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S.M.A.R.T.E.R. Goals

·        Specific: Define your goals with clear, concise details to eliminate ambiguity. Ask yourself, What exactly do I want to accomplish? A specific goal has measurable elements and a focused outcome that leaves little room for misinterpretation. For example, "increase sales by 20%" is more effective than "improve sales."

·        Motivating: Your goals should inspire and energize you. Set objectives that feel personally valuable and aligned with your interests. Ask, Why does this goal matter to me? Motivation can come from envisioning the pleasure, satisfaction, or rewards that achieving your goal will bring, helping sustain momentum over time.

·        Attainable: Ensure your goals are within reach based on your current abilities, time, and resources. Setting overly ambitious targets can lead to frustration, while goals that feel realistic boost confidence and foster a sense of achievement. Consider if you have what you need to succeed or if additional preparation is required.

·        Realistic: Goals must be practical and achievable within your own unique circumstances. Think about whether the goal aligns with your long-term aspirations and personal or professional responsibilities. A realistic goal respects your present situation while challenging you to grow within reason.

·        Time-bound: Set specific timeframes for your goals, such as one week, one month, or one year. Time-bound goals provide focus, urgency, and accountability, helping prevent procrastination. Ask yourself, When will I accomplish this? and create timelines for each step to keep yourself on track.

·        Empowering: Choose goals that contribute positively to your well-being, benefiting your physical health, mental clarity, or emotional resilience. Goals should not only fulfill external expectations but also foster personal growth, improving your quality of life and creating habits that support a healthy mind and body.

·        Relevant: Make sure your goals genuinely connect to your deeper purpose and align with your values, passions, and life direction. Relevant goals have lasting significance, making them easier to commit to and increasing the likelihood that you’ll stay the course.

Setting a goal is just the spark, but it is a solid system that fuels lasting success. Goals may inspire a single victory, but only a purposeful, consistent system leads to transformative, enduring change.

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Why Take Action?

Every choice matters. Moving forward, even with small steps, builds your confidence and brings you closer to your goals. Not acting, though, comes with a price. By holding back, you miss the chance to grow, learn, and understand what works and what doesn’t. Don’t be afraid to fail—it’s part of learning and adapting. Each setback shows you something valuable about what to adjust or try next. “Fail many times, so that you can succeed.”

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Shifting Your Mindset

Your mindset shapes your results. When negative thoughts creep in, replace them with positive affirmations like, “I am capable” and “I can handle this.” Start seeing what you get to do, not what you have to do. Viktor Frankl reminds us, “Our greatest freedom is the freedom to choose our attitude.” This freedom lets you reframe challenges as opportunities.

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Stay Focused on What Matters to You

Rather than focusing on what you might be missing, think about what you gain by committing to your goals. Use simple reminders—sticky notes, alarms, or a quick daily check-in—to keep yourself aligned and motivated.

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Choose the Person You Want to Be

Ask yourself, “Who do I want to be?” Defining your identity creates motivation from within. Instead of saying, “I am trying to quit,” say, “I am a non-smoker.” Identity sticks with you and can shape your daily choices. Think, “What would a strong leader do?” or “What would a supportive friend say?” These small shifts can have a big impact.

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Reinforce Your Goals with Real Action

Once you decide who you want to be, take small, realistic actions that support that identity. Incentives might help you start, but it’s your commitment to who you are that keeps you going. Put some “skin in the game” by making a commitment, like prepaying for a fitness class or setting up a savings plan. This one-time choice creates a foundation that pushes you to follow through.

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Planning

Building a New Habit: A Step-by-Step Plan

Strategy and Milestones

  • Develop a strategy and map it out in clear steps. Be flexible and adjust your approach as needed along the way.
  • Set milestones to track your progress, such as 21 days and 66 days. These help reinforce the habit over time.
  • Hold yourself accountable. This could be through self-reflection, a buddy system, or even by sharing your goal publicly.
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Step 1: Set a Clear Intention

Write it down and schedule it.
For example, jot down, "At 5 pm on Monday, I will walk for 30 minutes at the lake." Include the time, location, and activity details.

Consider habit stacking.
Try connecting a new habit to an existing one. For instance, "After walking, I will set out my exercise clothes for tomorrow."

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Step 2: Shape Your Environment for Success

Remove any obvious obstacles.
Make sure you have everything you need easily accessible, like good walking shoes, a ready-to-go treadmill, or removing tempting snacks from sight.

Surround yourself with positive influences.
Spend time with people who already have the habits you want to build—they can inspire and support your journey.

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Step 3: Make It Enjoyable

Link your habit to something you enjoy.
Create a small reward by connecting it to something you like. For example, "After a 5-minute meditation, I will enjoy my coffee."

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Step 4: Start Simple and Stay Consistent

Begin with small, easy steps.
Even a two-minute commitment can make a difference. For example, read one page, floss one tooth, or reduce smoking by just one cigarette a day.
Remember: Imperfect action beats inaction.

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Step 5: Make It Satisfying

Create an immediate reward.
Track your progress in a way that feels satisfying. For instance, mark an X on a calendar, log it on your phone, or put $5 in a jar toward a future reward.

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Step 6: Keep It Fresh and Challenging

Once a habit becomes automatic, set a new, slightly harder goal.
This keeps you engaged and prevents boredom from sabotaging your progress.

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Additional Tips for Success

  • Plan, don't rely solely on willpower. Planning helps prevent pitfalls—like skipping the candy aisle if you are cutting back on sugary snacks.
  • Replace routines that trigger unwanted habits. Identify any routines that lead to habits you want to change and create a new action to take their place. For instance, if you snack after dinner, try brushing your teeth instead to discourage further eating.
  • Fill the gap left by an old habit with a new, positive one. For example, replace evening screen time with a short walk to support your health.
  • Plan for cravings or temptations. Prepare a substitute action, such as drinking a glass of water when a craving hits.
  • Teach and share with others. When you share what you are learning with others, it reinforces your commitment to the habit and strengthens your own understanding.

Choices

·        You always hold the power to choose.

·        "Life is the C between the B and the D"

·        (Birth – Choice – Death)

·        Ultimately, the choice is yours alone!

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In Moments of Temptation or Craving

  • 10-Minute Rule: When a craving hits, wait 10 minutes. Set a timer and let the urge pass before making a decision.
  • One Emergency Day: Allow yourself one “emergency” day each week. Try to avoid using it, but if you do, let go of any guilt.
  • Learn from Setbacks: A single misstep does not mean failure. Keep moving forward.
  • Never Miss Twice: If you have a setback, aim not to repeat it. Move forward, recommit, and continue on your journey.
  • Restart After a Breakdown: If things go off track, start fresh immediately. Begin a new streak to re-establish momentum.

When a Task Feels Overwhelming: Focus on Small, Simple Steps

  • S³ Approach: Small, Simple Steps. Think “crawl, walk, run” and tackle one manageable step at a time.
  • 1% Improvement Daily: A small improvement each day may seem insignificant, but it adds up significantly over time.
  • One Step at a Time: Remember, as Lao Tzu said, “The journey of a thousand miles begins with one step.”

Perseverance and Patience

  • Trust the Process: While you stay focused on your goal, put energy into daily actions. The path may be tough at first, but persistence will pay off.
  • Non-Linear Progress: Progress is rarely a straight line. Some of the greatest results come after consistent effort, so be patient with the journey.
  • Self-Determination: “The only limits in life are those you put on yourself.” Stay committed and keep advancing, especially when you feel like quitting.
  • Stick with It for 66 Days: Habits solidify with repetition, so aim to stick with new routines for at least 66 days.

Overcoming Barriers to Good Habits

When struggling with a positive habit, ask yourself:

  1. How can I make it more obvious?
  2. How can I make it more attractive?
  3. How can I make it easier?
  4. How can I make it more satisfying?

Reducing Negative Habits

When trying to break an unwanted habit, ask yourself:

  1. How can I make it less noticeable?
  2. How can I make it less appealing?
  3. How can I make it harder to engage in?
  4. How can I make it less satisfying?

Staying motivated in your journey toward healthier habits involves practical strategies and a mindset of perseverance. Keep building positive changes one step at a time!

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Podcasts: Spotify

Search Leendert van Zyl

Playlist: DRLVANZYL Habits

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Reference: Atomic Habits, James Clear