Want to make a big behavioral change in your life? Maybe you want to get fit or commit to learning a language or instrument, or even to start meditating.
At some time or another, everyone sets goals they hope to attain someday that will require significant changes to their lifestyles. Unfortunately though, most will fail to achieve those goals.
Every new year, gyms are crowded with well-intentioned “resolutioners” who want to become healthy, perhaps lose some pounds, and be a better version of themselves in the new year. By February the number of those who stick around will be halved, then by March that number halved again. Only a very small percent of those who started will stick around.
Behavioral Change Motivated by Negative Emotions
A lot of the people at the gym are motivated by the things that make them upset or by a negative conscious. They’re upset about being overweight, feeling guilty for not exercising as often as they should.
The same goes for many other pursuits, even learning instruments – they focus too much on what they can’t do, or the guilty feelings for missed practice sessions.
Studies have shown that those seeking to make long-lasting behavioral changes are most successful when they are self-motivated and founded in positive thinking.
So don’t focus on the negatives – focus on the good that will come from that behavioral change, on how good it feels to know you’ve hit your targets along your way to that goal. Focus on the wins you have had – it’s better to exercise once a week for 15 minutes, than not at all.
Your inner dialog effects your success rate, your confidence and your moods. The more you can make it a positive voice instead of a negative one, the happier and more successful you’ll be.
Visualizations and personal mission statements have been shown to help people succeed in their goals and in changing the tone of their inner voice.
Practice visualizing succeeding in your goals and make time at the beginning of your day to recite your personal mission statement, like “today will be a productive day – I’ll practice Spanish and go to the gym.” Or “I’m hardworking and make awesome videos – I dedicate myself to making the best videos available.”
“The most successful people recognize, that in life they create their own love, the manufacture their own meaning, hey generate their own motivation.”
– Neil DeGrasse Tyson
Take on More than You Can Handle
Your willpower is finite and so is your time. Taking on too many goals at once will not only drain your willpower and motivation, but will lower your focus and ability to devote time to meet those goals.
Once one thing fails, it’s easy to slip into a negative mind-set and let it all fall apart.
People who seem to be able to “do it all” and “magically have time for everything” didn’t start out that way – they built it up slowly.
To ensure your goals will be successful, start with just one or two and add to it as you feel able to. Once meeting your first couple goals is so easy and habitual that you do it without even thinking, then you can add more.
Stay in Your Comfort Zone
A lot of behavioral changes will require that you do something uncomfortable. They will make you do things you don’t normally do, in the name of making you into a better person.
Practicing a language requires you get out of your comfort zone – you’ll eventually need to go out and practice speaking with other people.
Eating healthy foods, hitting calorie and macro targets, exercising all require that you get out of your comfort zone. It’s just easier to not do those things, and eating ‘bad foods’ make you feel really good right now.
An simple way to address the comfort zone issue is to break it up into small, swallow-able chunks and to congratulate yourself on the successes you do make.
Practice speaking in your target language for just a few minutes, and build it up from there. Same goes for exercising – don’t try to go all out and lift or run for an hour. Eating healthy food all day isn’t easy for everyone, so start with just one meal.
Once those small commitments aren’t painful anymore, then you can increase the time or difficulty.
“We avoid risks in life, so we can make it safely to death.”
Make Things as Hard as Possible
Sure, you can keep track of how much you’ve spent on ‘entertainment’ in your head. And you can remember to practice playing your ukulele for fifteen minutes a day if it’s hidden in it’s case and tucked in the closet, right?
We aren’t perfect, so the more we can make behavioral change easier to do than to not do, the better. Rather than fully putting away your instrument after practice, keep it somewhere in the open where it is easy to see and think “Yeah, I’ll just grab it and practice for a few minutes.” The hassle of taking something out of it’s case is small, but enough to discourage someone from doing it.
If keeping to a budget is difficult, forcing yourself to only spend cash on your entertainment will eliminate the need for (often wrong) mental math and keeps you on track to that big goal.
If you want to exercise early in the morning, keep your exercise clothes out ahead of time – set them out before going to bed so that it’s in your way and easier than not to put them on and go work out. Put your meditation and language-learning apps on the front screen of your phone so you’ll have that many fewer steps to comply.
Vague, Un-actionable Goals
We’ve talked a lot about how having vague goals practically ensures failure. When you have a big goal like “lose weight,” “learn guitar” or “become financially independent” it’s incredibly easy to become overwhelmed by the enormity of the task and paralyzed by not knowing what to do.
Take the time to make your goal specific and then explicitly list out the steps required to achieve that goal – this will go a long way to ensure your success. Once you’ve completed the goal and actions-to-goal sheet, put it somewhere easy to see and take a look at it from time to time to remind yourself that your goal is doable, and you know exactly how to do it.
Breaking down big goals into smaller, mini goals will help not to feel overwhelmed and will give you clarity. You know what you need to do and you know you can do it. The only thing is to actually do it.
Don’t Build New Habits
One of the easiest ways to achieve a goal is to incorporate it into who you are, to make it a part of your habits and being. Unfortunately, many people don’t take the time to do this. We want to skip the hard work of behavioral change and just reap the benefits – but it doesn’t work like that.
If your goal is to workout three days a week for an hour per session when you haven’t set foot in a gym for the past year, starting there is likely to fail. Going to the gym three days a week is something you aren’t used to doing and the time commitment will wear you out.
If you want to make meditation, language practice or instrument practice into a daily activity, the same idea applies – jumping into a huge time commitment will wear down your willpower.
Instead of taking on a big commitment that is a huge behavioral change, start with a small change. Meditate or practice for just five minutes per day. At the beginning, five minutes may seem ridiculously easy, but the point is to make the act of practice a habit. Once that is down, you can slowly increase the time.
Don’t forget to track your progress toward those habits, too. Using the Seinfeld chain method, keep a piece of paper on a wall and mark it for each day you successfully complete the goal task. Having a visual reminder of your successes will keep you positive, motivated, and ingrain this habit.
Focus on the act of complying, not with the results. Making the task become a habit and a part of your lifestyle will ensure not only success, but sustainable success. Results will follow.
Don’t Identify Triggers
Have you ever had a day when something is just off and when one thing is off it spirals downward until everything has gone wrong and you just give up?
Sometimes it’s easy to point to what went wrong – but often it’s not so easy. Say you went over on your calories at lunch and beat yourself up over it, then by dinner time thought, “ugh, I screwed up. Forget it, let’s eat pizza for dinner.” Maybe you did this consciously, maybe unconsciously.
Keeping a journal during your change and having regular check-ins once or multiple times per week will help you to identify triggers that caused you to de-rail your progress. Once you can identify those triggers, then you can work on creating a plan to deal with them. If you went over your calories at lunch – remember that it’s not a big deal, keep your dinner to what you planned. Remember that there will be bumps along the way.
Behavioral Change is a Process
Changing your habits and behaviors is hard work. Humans are complex and even under ideal circumstances, they can fail.
You don’t exercise once and suddenly become a gym-rat or play guitar once and suddenly become a riff-master. It takes patience and persistence. Learn to love the process and the results will come.
The key to successful behavioral change is simple though: don’t give up. The path to successful behavioral change is never straight and often requires starting over and over. But that’s okay – failures are a way to start again with more knowledge than before (what worked? What didn’t?) Take a break if you need to, but then get back to it.
It requires an immense amount of courage to get out of your comfort zone and to become more than average. If you have any major behavioral changes you want to make in your life it’s important to remember exactly what you’re doing – you’re trying to become more than average. To become awesome – or epic.
If it were easy, everyone would be their ideal selves.
“The higher the mountain, the more treacherous the path.”
– Frank Underwood