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Psychological Ways to Stick to your Goals · RiseUp - Live Joy Your Way

• 0:00
  SPEAKER_00: Today's episode is produced by my friends at Walk West.
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  SPEAKER_00: If you're looking to grow your brand and generate leads through podcast or video production, head over to walkwest.com.
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  SPEAKER_00: Okay, let's start the show.
• 0:14
  SPEAKER_01: Rise up, live joy your way.
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  SPEAKER_01: From emotional intelligence through cognitive distortions, certified life and wellness coach Comedy Wood is on a mission to help people see the magnificence of their own unique human spirit.
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  SPEAKER_01: Through these small bites of self-visualization and self-confidence, you can have healthy relationships, success in business and career, and live the life you want to live.
• 0:40
  SPEAKER_01: Rise up, live joy your way.
• 0:45
  SPEAKER_00: Hi there and welcome to another episode of Rise Up, Live Joy Your Way.
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  SPEAKER_00: Whether it's morning, afternoon, or evening, I just want to say thank you for taking some time out of your day to spend with me.
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  SPEAKER_00: It means a lot.
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  SPEAKER_00: And today we're going to be talking about ways to remember your goals and to stick with them.
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  SPEAKER_00: Staying focused on your goals can honestly feel very difficult at times because as we set goals, sometimes they require changes.
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  SPEAKER_00: And the changes can be scary.
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  SPEAKER_00: So, for example, a desire to create better boundaries could result in significant changes in your relationship.
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  SPEAKER_00: And that can lead to a fear around the relationships changing.
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  SPEAKER_00: You might become afraid that creating these clear and firm personal boundaries might offend people or have them reject you and leave you.
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  SPEAKER_00: Another example would be changing careers.
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  SPEAKER_00: This involves leaving the security of your present job and so that and the people that you work with and the routines that you're familiar with.
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  SPEAKER_00: And sometimes changing jobs can even lead to relocation, again, leading to some fear, fear of change.
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  SPEAKER_00: So the truth is that changes and these goals that you might be setting for yourself can be stressful and also scary.
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  SPEAKER_00: So how do we identify healthy goals versus unrealistic goals?
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  SPEAKER_00: It's important to pay attention to, um, first of all, let me just say, I do believe that setting really big goals, there's nothing wrong with it.
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  SPEAKER_00: But when we are setting those big goals, it's important to also break them down into these uh realistic goals and smaller bite-sized pieces.
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  SPEAKER_00: Because what happens, especially if you have the perfectionist mindset, if you set these unrealistic goals for yourself, they're too big and we don't break them down.
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  SPEAKER_00: What ends up happening is you start beating yourself up for not executing perfectly.
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  SPEAKER_00: So in order to reach your goals, having a specific plan is important in order to keep your ambitions within your your mind your your reach, right?
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  SPEAKER_00: And so simple ways to remember your goals and to stick with them.
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  SPEAKER_00: The very first thing is to write them down.
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  SPEAKER_00: Writing things down absolutely helps with really cementing the intention.
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  SPEAKER_00: Having an intention is a powerful motivating force that gives us a starting point that we want to uh begin from and then gives us an idea of where we're headed.
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  SPEAKER_00: You know, it's almost as if we're writing down what the map is all about.
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  SPEAKER_00: One study actually showed that it's not motivation but intention that makes people stick to their goals.
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  SPEAKER_00: And the participants in the survey were more likely to follow through with a goal.
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  SPEAKER_00: Uh, in this particular instance, it was a bad exercise if they planned when and where they would do it.
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  SPEAKER_00: And so that was compared to the group that just read a brochure about exercise and its benefits.
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  SPEAKER_00: So again, writing it down, having a plan in place will allow room for that intention to really cement and to take hold.
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  SPEAKER_00: The second is to be honest with yourself.
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  SPEAKER_00: Take a moment to look inside and find answers.
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  SPEAKER_00: So, for instance, if you go inside and you're paying attention to what your inner voice is saying and it's all about fear or fear of the change that might come with that goal, it's important to do the work on that because that fear could end up holding you back.
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  SPEAKER_00: A way that you can work through this is by journaling or by talking to somebody and somebody that you that you trust in order to get the support that you need.
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  SPEAKER_00: Breaking those downs, I mentioned this before, breaking the goal down into smaller achievable tasks is also really important to keeping and sticking with your goals.
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  SPEAKER_00: Instead of just setting out this big intention and then not knowing where to go next, it's breaking that down into smaller steps and then celebrating those along the way.
• 4:38
  SPEAKER_00: Allow yourself failure and allow that failure to guide you.
• 4:43
  SPEAKER_00: When we're setting goals, it's important not just to reach or aim for perfection, but rather allow yourself the ability to execute, maybe make a mistake along the way and practice self-compassion, learn from that and continue to move forward.
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  SPEAKER_00: You will actually feel more empowered by allowing yourself to maybe have a couple stumblings along the way and recovering from them because that's actually a way to continue to increase your resilience.
• 5:12
  SPEAKER_00: Know when it's time to reward yourself.
• 5:14
  SPEAKER_00: Rewarding yourself for progress during the actual process of reaching your goals is so important.
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  SPEAKER_00: If we only focus on the outcome and we completely ignore the process, we're completely diminishing the growth that is happening along the way.
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  SPEAKER_00: So make sure that you're spending time to reward yourself and acknowledge yourself along the way.
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  SPEAKER_00: And then, of course, spending time evaluating your progress.
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  SPEAKER_00: Measuring your progress is an essential aspect of staying focused on your goals because that's how you continue to learn where you are.
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  SPEAKER_00: So setting these ambitious goals can be really discouraging if we set the ambitious goal and then we don't pay attention to how we're doing along the way.
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  SPEAKER_00: It actually leads to frustration.
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  SPEAKER_00: So taking some time to just notate down what's happening, how far am I going?
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  SPEAKER_00: Uh, what else needs to be done in order to execute the goal?
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  SPEAKER_00: Achieving goals uh means keeping them top of mind.
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  SPEAKER_00: So that's why a lot of people will utilize vision boards because when they put their goals or intentions on a vision board and they routinely view that vision board, it stays top of mind.
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  SPEAKER_00: Our brains work by um utilizing, if we if we keep, like for instance, I've when I'm talking about vision boards, I often talk about the reticular activating system of our brain.
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  SPEAKER_00: And what that really means is when we have a thought or we we we have an intention that we're setting, our brain will then naturally scan for ways for that to be achieved.
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  SPEAKER_00: So by utilizing ways to keep your goals top of mind, your brain, even when you're not absolutely focused on the goal itself, will continue to scan for ways for you to continue to move forward.
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  SPEAKER_00: Oftentimes when working with a coach, what we do is we set those goals and then together we're keeping them top of mind.
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  SPEAKER_00: We have accountability, we're working towards it, we're talking about what's getting in the way, we're talking about what you're learning along the way, we're utilizing things like mindfulness and self-compassion, and we're continuing to take committed action together as a team.
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  SPEAKER_00: As your co-collaborator, for instance, with my clients, I work with them on making sure that they're continuing to move towards those goals.
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  SPEAKER_00: So if you're not going to utilize something like a vision board, think about utilizing a support system or somebody that can help that accountability piece, but then also allow for the conversation to continue to happen.
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  SPEAKER_00: So these goals continue to stick to stay top of mind.
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  SPEAKER_00: If you'd like to talk with me at any time, feel free to book a time at chatwithcomedy.com.
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  SPEAKER_00: And until next time, stay well.
• 7:51
  SPEAKER_01: Thank you for listening to Rise Up, Live Joy Your Way.
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  SPEAKER_01: For more information, book a chat with comedy at www.chatwithcomedy.com or visit her website at www.comedywood.com.
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  SPEAKER_01: You can also find comedy on Facebook or Instagram.
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  SPEAKER_01: Username it's authentic me.
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  SPEAKER_01: Thank you for listening.