Live Freely: EPIC Ways to Build Healthy Habits and Set Specific Goals
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"Some people spend their entire lives waiting for the time to be right to make an improvement." [Clear, 2018]. There will never be a perfect moment to start a new habit. Embarking on a journey of self-improvement requires more than just a resolution; it demands a strategic approach and commitment. Building healthy habits and setting goals create a roadmap for personal growth and success. In this blog, we take inspiration from James Clear’s work, Atomic Habits, to help you live your most EPIC year yet.
1. Dream big, Start Small:
The journey to success often begins with modest steps. Instead of overwhelming yourself with grandiose goals, start with small, achievable habits. “Making a choice that is 1 percent better or 1 percent worse seems insignificant in the moment, but over the span of moments that make up a lifetime these choices determine the difference between who you are and who you could be. Success is the product of daily habits—not once-in-a-lifetime transformations.” [Clear, 2018]
2. Define Clear and Specific Goals:
Vague goals are challenging to pursue. Clearly define your objectives, making them specific, measurable, achievable, relevant, and time-bound (SMART). This clarity provides focus and a tangible sense of accomplishment as you progress.
Example 1 of a vague goal: I will save more money next year.
Example 1 of a SMART goal: I will save $1000 by the end of the 1st quarter in my high yield savings account.
Example 2 of a vague goal: I will practice more self care next month.
Example 2 of a SMART goal: I will schedule a 60 minute therapeutic massage with EPIC twice a month.
3. Create a Routine:
Habits thrive on consistency. Build a daily routine that accommodates your goals and allows you to allocate time for their pursuit. Whether it's waking up early, incorporating exercise, or dedicating time to skill development, a routine reinforces positive behaviors.
4. Utilize the Power of Habit Stacking:
Attach your new habits to existing ones, creating a domino effect. For example, if you aim to read more, associate it with your morning coffee routine. This strategy makes it easier for your brain to adapt to the new habits seamlessly.
5. Track Your Progress:
Maintain a journal or use a tracking app to monitor your progress. Celebrate small victories and learn from setbacks. Regularly reflecting on your journey keeps you motivated and helps refine your approach. "Complaining about not achieving success despite working hard is like complaining about an ice cube not melting when you heated it from twenty-five to thirty-one degrees. Your work was not wasted; it is just being stored. All the action happens at thirty-two degrees." [Clear, 2018]
6. Stay Flexible and Adapt:
Life is dynamic, and so should be your approach to goals. Be open to adjusting your strategies as circumstances change. Flexibility ensures that you stay on course even when faced with unexpected challenges.
7. Surround Yourself with Positivity:
Build a supportive environment that encourages your growth. Share your goals with friends or family, join communities with similar aspirations, and seek inspiration from those who have achieved what you aim for. Positive influences enhance motivation and create a network of accountability.
8. Practice Self-Compassion:
Acknowledge that setbacks are a natural part of the journey. Be kind to yourself during moments of struggle, and view challenges as opportunities to learn and grow. Self-compassion fosters resilience and perseverance.
9. Reward Yourself:
"Whenever you want to change your behavior, you can simply ask yourself: How can I make it obvious? How can I make it attractive? How can I make it easy? How can I make it satisfying?" [Clear, 2018]. Celebrate your achievements, no matter how small. Rewards create positive reinforcement, reinforcing the connection between your efforts and the joy of accomplishment. Treat yourself to something special when you reach milestones, creating a positive feedback loop.
Building healthy habits and setting goals is a transformative process that requires commitment, dedication, and a well-structured plan. By starting small, defining clear objectives, creating routines, and embracing adaptability, you pave the way for sustainable success. Remember, the journey is as important as the destination, and each step forward brings you closer to the best version of yourself. So, set your goals, cultivate positive habits, and embark on the fulfilling journey of personal growth.
References:
Clear, J. (2022). Atomic habits: An easy & proven way to build Good Habits & Break Bad Ones: Tiny Changes, remarkable results. Cornerstone Press.