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Stuck? Unfocused? Overwhelmed & Unmotivated? Here’s Your Remedy

How to get unstuck fast when you're feeling overwhelmed and unmotivated- free tutorial and printable.

I’ve been feeling super unmotivated lately. Have you ever felt like that before? I have all these grand intentions to do all these wonderful and ambitious things with my life, but as soon as I get home from work all I want to do is sit on the couch with a bowl of ice-cream and binge episodes of my latest Netflix-obsession. Sound familiar?

Or, the times that I actually DO find the gumption to get up and attempt to be productive, I sit in front of my computer and get lost in the swarm of emails I need to address, projects I want to complete, and files I “still” haven’t completely organized. It seems like my “projects” list grows exponentially everyday, while any attempt to dive into it is thwarted by circumstance or my own self-indulgence.

I’m telling you, this kind of thing happens to us all- motivation seems to come in waves for most people. One day you’re feeling fired up and like you’re about to conquer the world (or at least your own personal dreams!) and the next you’re down in the slums with the rest of us. If your days seem like they’re more often in the latter, please don’t stress- you’re certainly not alone.

So what can we do? Certainly you’re not content with just “waiting it out” until your next good mood, right? Of course not! I highly doubt you’d be here reading this if you were.

Easy Trick When You’re Feeling Unmotivated

I suppose the good news that stems from the knowledge that I’ve lived this pattern so many times before is that I know there’s a simple fix to get back on track. Instead of waiting around for life to “get better” for you in that area (which, let me give you a little hint: it never does!), by doing this one thing, you can begin to take your future plans and life goals into your own hands and YOU decide where you’re headed.

What is it?

It’s a simple thing called “Weekly Goals”, which sounds so mundane, I bet you’re thinking: “That’s it? That’s your magic formula?”

Well it’s certainly no magic formula (unfortunately those don’t exist, but don’t I wish they did!), but it IS something that has helped me immensely when I’m stuck in a slog just like this.

I used to think that lack of motivation stems from laziness or lack of drive or initiative. And yes, sometimes it does. But I’ve found that quite often when I’m feeling my very familiar “avoidant” thoughts, it’s actually more often due to general overwhelm and a lack of clarity of my next steps. So even though I’ve had plenty of “lazy days” recently, I don’t really consider myself a “lazy” person. Once I can address the cause of my stress and overwhelm, I know my work ethic and drive will return- and probably, so will yours.

What does this look like?

Truthfully, it’ll look different for everyone, and rightly so. Everyone’s lives, goals, paths, purposes, missions, and priorities are all different. One person is not going to exactly fit inside the box of another. I’m going to share with you MY process and what it looks like for ME, but I encourage you to adapt it to fit your own needs and lifestyle. There’s no point in living a system if it’s ineffective in helping you become a better version of yourself.

Note: All of the steps below are outlined in the FREE video training “Weekly Goals”, along with printables you can use to complete the steps I outline in the training. Click on the link below to access the free training and printables, and watch your overwhelm & lack of motivation begin to fade.

Step 1: Determine Categories

Click the link above to download the printable. Once you confirm your email and receive your download link, you’ll be able to choose to download either a traditional printable (if you’re a pen and paper girl like myself), or a fillable PDF you can save over and over. (Really you can download them both, in case your needs adjust over time- this is also a common tactic).

Once you have your printable in hand, read the five life categories it lists in the boxes. If any of these categories don’t apply to your life, feel free to use the second page to fill in your own categories. My philosophy is to “make it work for you” – there’s no point investing time into something that won’t bring you closer to where you want to be.

Pick a couple areas of your life that you want to focus on for now. Remember: this choice is not permanent! You only need to live with it for a week. You may be tempted to try and pick a bunch of categories in your life (I’m describing myself here!), but I promise you, doing so will only bring MORE overwhelm and guilt to your life, not less. Instead, just pick a couple areas for now. Yes, I’m fully aware that you have a bajillion things you think you need to work on. But has trying to do them all at once ever worked for you? It definitely hasn’t for me! But starting off with a couple definitely HAS worked for me. This is how.

Step 2: Set Goals

For each category you chose in step 1, think of a small goal you can work on during the week. Don’t make it too big, or you’ll just set yourself up for frustration and guilt- neither of which are motivating, and both of which will make your overwhelm even worse.

Here are some basic goal-setting tips:

  • Your goals should be small and manageable. This should be something you can tackle in a week.
  • Think about how you’ll measure results and progress for your goal. How will you know if/when you’ve achieved it? Think in numbers, lengths of time, etc…
  • Phrasing your goal like a habit is a great way to ensure you can measure your goal and progress over time.
  • Your small weekly goals should be directly related to the larger goals you’re working toward in your life. How will accomplishing this thing help you move forward in your future? How will this make you a better person for yourself or your family?
  • Pick goals that allow you to fail. This isn’t the place for “critical” tasks that MUST be completed this week or you’ll be subjected to dire repercussions. For that type of planning, please reference my daily planner set. These are goals that you’re working toward, but that you’re willing to give yourself grace on if you happen to fall behind. Please don’t ever forget this next tip: Working on your goals is all about PROGRESS, not about results. Sure, seeing fabulous results moving forward regularly is a wonderful thing, but how many of us ever achieve every goal we ever set? Does that mean we should stop setting them? Definitely not! The purpose of goalsetting (and achieving) is to help give us direction on the path we want to walk to help us reach our desired destination. This process takes time, and there will certainly be a whole lot of bumps on the road along the way. But even if it’s just one step forward all week, progress is progress, and you’re further ahead than you were the week before. And THAT is achievement.

Working on your goals is all about PROGRESS, not merely the results.

Step 3: Track Your Progress Through the Week

Keep your weekly goals sheet handy during the week, either in your planner or by your bed at night. You’ll want to check off each day you accomplished your goal, and there’s a space on the bottom of each category box to do that.

It’s perfectly ok to miss some days- don’t be too hard on yourself if you don’t get it done everyday. Remember: the idea here is to build momentum and progress. To be a little better today than we were yesterday. You probably won’t accomplish every goal everyday, but be sure to celebrate the ones you do.

Step 4: Evaluate, Review, Adjust

At the end of the week, think about your overall progress on your goals and fill out the “evaluation” box under each category you selected. What did you do well at? What can you improve on?

This is actually a weekly pattern for me. Once a week I set some time aside to do a short “weekly review” of my goals and plans- looking back to what I accomplished the week before, as well as looking ahead to what’s coming up next. Analyzing your progress on your goals is an important step of this process, and if you skip it, you’ll lack the information you need when setting your new goals.

Some helpful things to look for during your “Weekly Review” are:

  • Which goals were you most successful in? Least successful?
  • Did the progress you made this week propel you forward in your long-term goals? Are they helping you become who you want to be?
  • What patterns do you see? Maybe you’re great at accomplishment on Tuesdays and Thursdays, but Wednesdays are just too busy for you to think about anything other than your committed tasks and appointments. This could be important information as you modify your goals- maybe Wednesday becomes a “bonus day” of sorts, or a type of “wildcard” feature for you (substituting it for a different day you might miss in the week)? I’ve done that before, and it pushes me to attempt the goal if I can, but allows me to give myself grace if it just doesn’t happen.
  • Are there different categories/areas of your life you’d rather focus on in the coming week? Have your priorities shifted, even temporarily based on the circumstances in front of you this week? (This is completely normal- life priorities will often sway in response to what’s happening in your life. It’s usually temporary, and when the circumstance is addressed, life will return to “normal”.)
  • Do you want to change or alter your goal for the coming week? Think about things like how often you think you can fill the task (more or less often than last week?), or the measurement of the goal (10 pages of reading versus 100?). Changing these numbers based on last week’s progress is recommended to keep yourself both engaged and motivated. Goals that are too easy are uninspiring, and goals that are too challenging become a frustrating chore. Finding the “happy medium” between these two extremes can be difficult, but if you can, you’ll find far more positive success than leaving it at one or the other.

Concluding Thoughts

Setting weekly goals (and then tracking and evaluating them later) is an essential step in your personal progression. It’s also one of the easiest, fastest, and most encouraging steps I know of to give yourself “quick wins” and positive reinforcement. It’s not about berating yourself when you fail or giving up in frustration- it’s about seeing progress in action.

If you go into the process with a positive attitude of “I cannot lose”, you’ll see yourself gain momentum each and every day. Celebrate your successes and evaluate the days you don’t get as much done as you’d like. Track your progress and modify your goals as you go. Set aside time each week to review your progress and make the changes you need to ensure you’re on the path that will get you to where you want to be.

READY TO SET SOME WEEKLY GOALS AND START SEEING SOME REAL PROGRESS IN YOUR LIFE? DOWNLOAD YOUR FREE WEEKLY GOALS PLANNER BELOW AND LET’S GET TO WORK!

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Why We Procrastinate?

We procrastinate for different reasons. Discover why you may be putting things off and recognize when you’re procrastinating, and why. This is the first step to fixing the behaviors and making the best use of your time so that you can accomplish all the things you desire.

Procrastination.

Everyone does it, including you. Some do it more than others, but if you try to say that you’ve never procrastinated, chances are you’re lying to yourself.

What is Procrastination?

Procrastination is putting off until tomorrow the things you just as easily could finish today.  It’s postponing or needlessly delaying accomplishing something because you don’t have the desire or motivation to complete it.

Let’s be clear though- procrastination is not prioritizing more important tasks or choosing the “best” activity each day. If something is honestly more important in a moment, it’s probably the best choice.

Procrastination is putting off the things you need to finish because you don’t want to do them, or you feel unfocused or unmotivated. It’s giving into distraction and pleasure as a way to distance yourself from the unpleasant task, even for a short time.

Are You a Procrastinator?

I know I am. I make a lot of excuses for it- that I work best under pressure, or that I’m “too busy” with other things, but the truth is- typically a task probably won’t get done until about the time it’s due.

I’m trying to do better though. Through the years I’ve picked up a few tricks to help me get ahead of my list so I can be more in control of my schedule, rather than letting it control me.

One thing that helps me minimize procrastination is to recognize when it’s happening, as well as why. Instead of just jumping right into trying to “fix” the problem, this allows me to look at the situation more objectively, so I can repair the cause, rather than just the result. Removing procrastination is more than just “getting down to business.” It’s the symptom of something else. I have to discover the illness first- the reasons my brain doesn’t want to complete the task. This way, the repair is healthier, longer-lasting, and more effective.

Understanding the Consequences

I’m sure you recognize the concept of consequences. The fact that once an action is taken, something else will occur as a result.

Consequences aren’t something we can control. They just happen. Sometimes they’re imposed by the people around us, sometimes they’re just the natural effect of a choice we’ve made. Either way, once we make a decision and act on it, we enact a tier of consequences as a result of that choice.

As a teacher, I’d often share the following Stephen Covey quote with my students: “We are free to choose our actions, . . . but we are not free to choose the consequences of these actions.”

There are many types of consequences. There extrinsic (or external – outside yourself) and intrinsic (or internal – in your mind/body) consequences. Natural (unstoppable consequences that “just happen” within the natural world) and Logical (imposed by others).

Think, for a second, about a student who puts off studying for an exam or writing a paper. The deadline will still come, and they’ll often “pull an all-nighter” or miss out on social activities to get it done. These first consequences are unavoidable and cannot be influenced. But the chain doesn’t stop there – there are other, linked, consequences that follow: missed relationships, lower grade, stress and panic, & harm to health from lack of sleep.

How many times have you been late to an appointment or event because you procrastinated getting ready to leave? Has this hurt a friendship or caused you embarrassment?

Consequences may not be the same for every person, and they may even look different to yourself from one occasion to the next, but there’s no denying the fact that there’s always a consequence to procrastination. Sometimes it manifests itself immediately, sometimes not for awhile, but it always comes. Unnecessary stress, missed deadlines, forgetting commitments, or hurt relationships are just a handful of the possible things that could go wrong with procrastinating.

Why Do We Procrastinate?

So we know that there will be consequences of putting things off, but most of us still do it. And probably far more often than we’d like.

Why? Why do we put off the things that we could technically do today? Why do we ignore the consequences when they’re staring us right in the face?

Even if you’re not a chronic procrastinator (like I am – I admit it!), nearly everyone does it at some point. And there are many possible reasons for it:

  • Fear: Fear is a paralyzing emotion.  It has the power to stop us from taking action. Maybe you fear failure, or that success would be limited and unrepeatable. Perhaps you fear what people will think, or going outside your comfort zone. Or it could be that you’re afraid of being vulnerable or breaking people’s perceived notion of who you are. Whatever it is, if fear is causing you to backtrack and forget the things you dream of doing, work to fix the problem head-on. It’s only holding you back from your amazing potential.
  • Importance: When we procrastinate, it’s very often because we don’t place enough psychological value on the importance of the task, project, or goal. Sure on the surface we may tout its importance, but deep down, we’re putting higher value on other things. My mom used to tell me when I’d forget about things like birthdays or events that “if it was important enough to remember, I would.” As a kid I rejected the possibility of this being true, but I’ve since learned the wisdom in this statement, and I think it works here too. If the task was important enough to you, you’d push yourself to completing it. Even unintentionally, everytime you turn on the TV when there are still items on your MIT list, you’re telling yourself that your “entertainment” is more important than your progression.
  • Need More Information:  Starting a new project or goal often requires additional knowledge or research. Maybe you want to repair the dryer yourself instead of calling it in, or perhaps you’d like to “someday” publish a book you’ve written. You probably can’t just “dive into” these things- you’ll have to gather some information beforehand. So schedule some time to collect the information you need and get started!
  • Higher Priorities: Life is busy.  We have jobs and commitments and activities and tasks and about a hundred things to get to everyday. Commonly we put off things that don’t need to get done today, in favor of other, more important or urgent tasks. This is ok- life is about establishing priorities and making choices. Just be sure that the things you’re doing each day are the most important use of your time.
  • Uncommitted to Task: Maybe you think it’s unfair that the task is assigned to you, or that someone else should be responsible for it. Perhaps you see it as a waste of time and that you’ve got “more important” things to worry about. These are signs of not being fully committed to the task. Truth is, it still needs it get done, and if you can’t delegate it, and you’re still responsible for the outcome, you’ll need to come up with a plan. Remember when you were in school and you were assigned a “partner” activity? Yeah, I hated those too. More times than not, I’d end up carrying more than my fair share of the weight because the consequences for an incomplete assignment were important for me to avoid. So weigh it out for yourself – what happens if you keep pushing it off? Is that worth ensuring that things are “fair?” Sometimes the answer is yes, but only you can make that decision.
  • Laziness: Everyone is faced with jobs in life that they simply just don’t want to do.  They’re either unpleasant, like having to clean dirty toilets, or they’re scary, like fixing the roof or preparing a Speech. Unfortunately, procrastination can reinforce itself. Once we avoid the task we don’t want to do and replace it with something “fun”, it becomes easier and easier to repeat. But how can we overcome this laziness? First thing is to accept it. In most cases, facing the truth about our weaknesses can help us overcome these bad habits and move into action where we otherwise may have failed.  Laziness is also another word for unmotivated. Finding a way to motivate yourself is the key to moving outside of your laziness.
  • Unfocused: Do you sit down to complete something and find yourself pulled into a thousand different directions? You open up Facebook or start checking your email. You go to take out the trash or start filing your paperwork from last week. These tasks, though many of them seem “productive” and important, are pulling you away from the task you’ve committed to. As you see things that need to be done, add them to a list, but don’t jump from one thing to another like a jackrabbit, because then nothing will get done! Remove distractions and work on increasing your mental focus to ensure that once you dedicate a block of time to a task, this is the only place your mind settles.
  • Overcomplicated: This is a major weakness of mine. Naturally, I seem to have the notion that “more is better” and seem to try to create a huge production out of every task on my list- or many of them at least. Working to simplify the things in your life can increase the number of things you accomplish and the results you see, exponentially. Remember: Keep it Simple!  

I hope this has opened your eyes a little to the reality of procrastination. It’s all around us, and often we’re doing it without even realizing. Try to be on the lookout for the times you might be procrastinating and ask yourself: Why?

Download the free printable below to evaluate the possible reasons you might be procrastinating the tasks on your list. Then check back for the second article in the series where I’ll cover tips to overcome procrastination.

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We procrastinate for different reasons. Discover why you may be putting things off and recognize when you’re procrastinating, and why. This is the first step to fixing the behaviors and making the best use of your time so that you can accomplish all the things you desire.

SPAM-Free & opt-out any time!

Why do you procrastinate? Is there something I missed from the list? Share your vices below!

Know Your Productivity Type

Knowing your productivity type can help you prioritize your work so you can achieve the greatest success each day.

Are you the type of task-driven person who cannot stand seeing unchecked boxes on your “to do” list? Or are you driven by deadlines and can’t seem to get started until a hard deadline is looming on your projects? Knowing your productivity type can help you prioritize your work so you can achieve the greatest success each day.

The Four Productivity Styles

In my study, I’ve seen three strong productivity styles that manifest when trying to get things finished. A major personality-test addict myself, I’ve found that knowing the tendencies produced by your personality can often help you understand your own strengths and weaknesses, which can, in turn, help you understand how best you work.

Below are the three Productivity styles I’ve seen, as well as some ideas on how to leverage your personality to achieve the greatest success.

One thing to note: you may find that you don’t fit into a single “type”, and that’s ok. I see a little of each within myself, but I do have a dominant style. One that I relate most to and that most of the characteristics ring true for me. If there are two or more that seem to fit you, pick the one that resonates the strongest, or use tips from both styles.

The Detailer

Detailers are the kings & queens of the to-do list. They have strong goals and know how to achieve the results they’re looking for. They’ll work tirelessly to develop a clear plan of action. They’re the tourist with the 7-page itinerary and walk with a map in their hand- if they haven’t memorized it first.

Strengths:

Detailers thrive on organization, lists and order. They are well aware of upcoming deadlines and will usually have a notebook within arm’s reach, because everything is always written down.

They’re natural “planners” and are spectacular at organizing all the small details that go into a plan. Detailers are goal-driven and always have their life priorities in mind when planning their time.

When a project needs to be planned or organized, the detailer is usually the one to figure it out. Detailers are great at figuring out how to do something, because they understand each individual and separate step.

Weaknesses:

Detailers tend to have a hard time looking at the “big picture” because they get so caught up in the small details. Sometimes perfection-oriented, they’ll tend to waste (er- spend) a lot of time ensuring everything “fits just right”.

They are not very spontaneous, and may struggle with creative thinking or working outside the box. They often have difficulty with flexibility and don’t take change well.

Detailers often prefer to work alone and may find it difficult to contribute in groups because they can struggle with making decisions without adequate time to process the details. They are critical thinkers who analyze each piece before making important decisions, and have a hard time skipping that process.

They can also be hyper-critical of their own thoughts and ideas, analyzing the validity and practicality before fully exploring the possibility.

Tips:

If you’re a detailer, if you stick to your to-do list, you’ll regularly see fantastic results. Dedicate the time necessary to writing out your tasks, goals, and priorities, and the output will be far greater than the time spent. You receive clarity in the process and this will be time well spent.

The Team Player

Team players, also very commonly spectacular leaders, are people that thrive in social situations. They’re outgoing and lively, ambitious and people-oriented. If they were a traveler, they’d much sooner ask every stranger they saw for directions and “secret locations” than read a guidebook or map.

Strengths:

Team Players love working in groups, managing people, and “persuading” others. They work best when surrounded by other people and a fair amount of noise or input.

They are commonly thoughtful and encouraging to others and excel in groups or partnerships. They often make fantastic leaders with their ability to delegate tasks and organize other people and information.

Team Players will quickly take control of a group situation and act as the team cheerleader by encouraging other team members and having a positive attitude about the project at hand.

Weaknesses:

Team Players will cringe at the idea of working alone- they need the personal interaction and thrive in a group setting.

Because of their high social awareness, Team Players can easily get distracted by conversations and can struggle to stay focused on individual tasks.

When not surrounded by people, Team Players will very often find themselves relying on social media for their personal interaction. In small doses this is fine, but if left unchecked, it can very often become a large distraction.

Tips

Listening to a good music playlist can help a Team Player stay focused. It provides the vocal input that they vividly need, while not providing an avenue for conversation or response. It can keep the Team Player engaged in the task in front of them instead of pulling them into all the different directions they’d so love to go.

Social interaction can energize a Team Player. They’ll draw inspiration and motivation from meeting with and talking to others. If you are a Team Player, consider spending some of your working time in a public place such as Starbucks or a Local Park in order to get the most done during the day.

Another great tactic to see positive results is to get others involved. Grab a team (kids, spouse, friends, church group) and as much as you can, delegate every task you don’t need to do yourself. Working alongside others turns the most menial task into a group activity, which is incredibly empowering for a Team Player.

The Visionary

The visionary is a creative soul. They’re motivated by creating, developing their ideas and finding new ways to approach a situation. They are spontaneous and impulsive. When traveling, a visionary will set off for a with no set plan and the attitude of “I’ll figure it out when I’ll get there.”

Strengths & Weaknesses:

A visionary will often be juggling multiple projects at any given time. They will commonly have a hard time keeping interest on only one task at a time, preferring to let their creative mind jump between several things to keep a fresh look on each project.

Visualizers are creative thinkers who welcome change. They are flexible and have no problem adjusting when problems arise.

Visualizers are great at seeing the big picture, and tend to focus on the end result as opposed to the smaller tasks which lead to that end result. If they can work collaboratively with a Detailer, these two can be an unstoppable team, but doing so can prove challenging as they have very different approaches to organizing and task management.

Their workspace (and mind) are seen as cluttered and unorganized, and to someone like a Detailer this can be seen as a major weakness. To the Visionary, it’s a sign of a creative space- a place where “the magic happens”, so to speak. They know what is in each of their “piles” on their desk, and can still find anything they need.

While working with others, Visionaries can let their imaginations run away with them when trying to plan out a project. They’ll have many ideas that the Team Player and Detailers can help formulating into a plan.

Weaknesses:

Though visionaries have a great amount of energy and their creative minds are constantly coming up with new ideas, their fluid nature tends to leave them with a difficulty completing the tasks and projects they start.  

Tips

For Visionaries working alone, batching tasks (doing all repeated tasks at the same time each week) can help balance between keeping a fresh eye and true productivity. Each occurrence will be different enough to still be interesting to the Visionary, but also similar and help establish an efficient workflow.

Next Steps:

The better you understand your productivity type, the more tools you can utilize to maximize your potential and find success in your goals and life desires.

Once you figure out how – and when – you work best, you will be an unstoppable force. You’ll know exactly what to do, when to do it, and how to approach it. You’ll fly through your task list and feel accomplished and empowered!

So what’s your Productivity Style? Download the printable below to take the assessment, then comment below: Is it accurate? Does it give you any ideas on how to leverage your style to get the most done?

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Goalsetting: Change Your Life, Not Your Circumstances

Don't set superficial goals- set goals that will stretch you & help you progress. Set goals that are going to change your behavior and your life.

Do you find yourself making the same goals year after year, but not actually accomplishing them? How great would it be to actually see a little of your own personal version of success?

I’ve made a lot of goals over the years, and I’ve learned that if you want to set yourself up for real, lasting success, you need to combine your regular goalsetting practices with behavior-based goalsetting.

What is Behavior-Based Goal Setting?

Think for a moment about how you currently set and track your goals. Are they based on your desire to achieve a specific result? Chances are, the answer is yes.

Goals that are based purely on outcome are called results-based goals, and they usually involve a desire to change our living conditions: A promotion at work, spending less money, a newer car, cooking more healthy foods … all of these are results-based goals because they aim to change our circumstances.

But there is a different type of goal that doesn’t focus on the result at all. Rather than focusing on WHAT we want to achieve, this goal is more concerned with changing our behaviors, which make achieving the results we want easier and far more sustainable. These are called behavior-based goals, and in making positive changes in our habits, (or behaviors), we are in essence creating stepping stones on our way to our ideal outcome.

Don't set superficial goals- set goals that will stretch you & help you progress. Set goals that are going to change your behavior and your life.

Positive & Lasting Improvement

Results-based goals tend to focus on the things you do and the actions you take. Behavior-based, on the other hand, ask you to change how you think and act in certain circumstances. It’s more intrinsically motivating than outwardly rewarding- you have to look at how you’re acting and reacting to your world- not just what comes out of those actions.

On the other hand, because behavior-based goals are so internally based, it makes it really difficult to measure and evaluate, especially while you’re still in the middle of progression. With result-based goals you can count the number of meals you make a week, and you can track the money you spend and if you achieved that desired promotion. “Success” is very black and white. This is why we tend to (more often than not) make results-based goals. After all, we like to see progress add up, don’t we?

Many times, when we set goals, we focus on the negative- what we don’t want rather than what we do want. Behavior-based goals focus more on the behaviors we want to strengthen & grow, rather than the negative actions we want to remove. In strengthening the positive behaviors, we change the way we act- it goes beyond putting a band-aid on the situation that we’ll just have to fix again later.

Let’s say you make a goal to lose 20 lbs. A few months later, you’ve worked hard enough to achieve that goal! (Go, you!) You’re finished now, right? Hard work over?

If only! If you lost that weight using a fad diet or weight-loss product, as soon as you quit using those items, won’t the weight just return? Instead, you need to change your behavior- you need to create healthy habits like eating well and moving your body. You need to create systems in your life that you can live with, permanently, so you don’t fall back into your old ways.

 

Results & Behaviors: Working Together

Results-based goals are not inherently bad, and behavior-based goals aren’t necessarily “better”. They’re both necessary, but I think people tend to only be concerned with the goals that give them quick results. Common goalsetting practices don’t normally include both result & behavior-based goals, which when they work synergistically together, they go beyond the surface and really help you change your life in the most positive, productive way.

When & How to Utilize Behavior-Based Goals

If you’re having trouble meeting a results-based goal you’ve set for yourself before, think about the possibility of changing a habit or behavior in your life instead. For instance, if you set a behavior-based goal to increase your productivity but spend all morning on Facebook looking at cat videos, you’re not really going to accomplish much, are you?  That’s how behavior-based goals can help – your “results-based” goal is valid & honorable- you just need to figure out how to cut the Cat Video Distraction once and for all.

It’s a lot simpler than you think to link your results-based goals with your more intrinsically motivated behavior-based goals.

  1. First just decide what you want to achieve, long-term. These are your traditional results-based goals that you’re probably already used to making.
  2. Then ask yourself: “What positive habits will I need to create in order ensure this goal is not only met, but also sustained?”

Whatever habits you need to make or actions you need to take will become your behavior based goal. See how they work together?

Examples of Behavior-Based Goals

So what kind of goals can you set? Below are some examples of what behavior-based goals can look like, but just know that any goal that helps you look at your attitudes and internal motivations & behaviors will probably work. This list is certainly not exhaustive, but will help you get an idea.

Don't set superficial goals- set goals that will stretch you & help you progress. Set goals that are going to change your behavior and your life.

Hopefully you can see the beauty of combining behavior-based goals with results-based goals. By utilizing them both, your chances of achieving your desired result, and sustaining the positive changes you’ll begin seeing all throughout your life as a result, are much greater than by using just one of them alone.

FINISHING THOUGHTS

Whatever your goals, whether you aim to get more done, get out of debt, make new friends, or lead a healthier life, I hope you’ll try setting a few behavior-based goals of your own and I promise that by carefully developing them, it won’t be hard to see the benefits add up.

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