"A goal properly set is halfway reached." Zig Ziglar
Clear goals contain the power to motivate and energise us into action. Yet so often we start out on the quest for self-improvement, either personally or professionally with no real concept of where we want to be or exactly what it is we want.
We may have some vague concept in mind, such as increasing income or productivity but this is rarely translated into specific goals. Without a clear goal in mind, it becomes increasingly likely that we may unwittingly focus our well intended energy in the wrong direction.
When we are unsure of where we are heading it becomes very easy to work hard yet accomplish little. With a clear goal in sight, we can ensure that our actions continually contribute to its achievement.
Without goals you are drifting and when you drift you are not in control. If you are not in control, then someone else is. Then you have relinquished the basic right to be master of your own destiny. In doing this you also surrender your freedom of action which restricts your choices and can lead to frustration, anxiety, fear and stress.
The benefits of goal setting are numerous. Individuals who set effective goals:
suffer less stress and anxiety;
have better concentration;
show increased self confidence;
perform better;
are happier with their performance.
Goal setting also:
keeps you focussed;
provides clarity and direction;
increases determination, patience and persistence;
builds self-esteem when goals are met;
ensures you remain proactive in your life, rather than reactive.
The seeds of achievement are found in the process of goal setting. If your goals are incorrectly set, then the probability of a successful outcome are severely diminished.
When setting your goals ensure you subject each goal to the SMART but PURE test.
Goals must be SMART:
Specific - Is your goals well-defined? Your goal must be clear and concise. Avoid setting unclear or vague objectives.
Measurable - Be clear how you will recognise when you have achieved your goal. A hint is to use numbers and dates where possible.
Attainable - Don't set yourself up for failure. Setting yourself goals that you cannot possibly achieve will only end in disappointment. Make your goals challenging, but realistic.
Relevant - Try and step back and get an overview of all different areas of your life. Consider how relevant your goals are to the overall picture.
Time-framed - Set a time frame for the completion of each goal. Even if you have to review your time frame as you progress, it will assist you to stay motivated.
But PURE:
Positively stated
Understood
Realistic
Ethical
Most of these are self-evident and require no further elaboration; however a couple of observations must be made. If a goal is not realistic, there is no hope, but if it is not challenging, there is no motivation.
It is very important to state goals in the positive. If I say to you 'Don't think of a blue balloon' - what do you think about - a blue balloon. If goals are stated in the negative - you will focus on the negative.
ACTIVITY - Take a piece of paper now and make a list of 5 professional goals you would like to accomplish in the next year. Write your goals as though they have already been achieved. For example: "I earn X euro per year" OR "I drive such and such a car".
Read over your list of goals and select the one that, if achieved would have the greatest positive impact on your life.
Circle the goal clearly.
Below is a seven step process for effective goal setting. By following these seven steps, you can maximise your ability to accomplish your goals. You may notice that the activity you have just completed has worked through steps one and two of this process. You may like to spend more time on this activity in your own time.
This is a crucial first step. It is vital that your goal aligns with where you want to go and exactly what you want to achieve.
1 Decide exactly what you want
2 Write it down
3 Set a deadline
4 Make a list of everything you have to do to achieve that goal
5 Organise that list into a plan
6 Take action immediately
7 Resolve to do something everyday that progresses you toward your goal
(Brian Tracy, 2004)
The next step, step three is to set a final deadline for your goal.
Source: adapted from www.counsellingacademy.com.au
Wednesday 22 July 2009
Saturday 30 May 2009
Useful Principles of Time Management
"You may delay, but time will not, and lost time is never found again." ~ Benjamin Franklin
It is said that good time management can add two hours to a person's daily life! Below are three general principles that can assist you to better manage your time and increase your overall productivity.
The 80/20 rule - The 80/20 principle is also known as the Pareto principle. It is based on the ideas of an Italian economist called Vilfredo Pareto. Pareto was a French-Italian economist and philosopher who lived between 1848 and 1923. Initially his observations were based largely on the distribution of wealth.
In other words, he saw that 20 per cent of people owned 80 per cent of wealth. The remaining 80 per cent control only 20 per cent of the wealth. Over time it was realised that the same principle could be applied to many areas.
In time management this can be applied in a number of ways. One of these is to say that 20 per cent of what you do accounts for 80 per cent of your results.
Prime time - In line with the 80/20 rule is the idea of 'Prime Time'. It is found that not only do 20 per cent of your efforts account for 80 per cent of your results, but also that your best efforts occur in 20 per cent of the day.
In other words, most people are found to be somewhat inefficient for 80 per cent of their time. If someone is found to have a time in the day that is more productive than other times, this is when they should carry out their priority work and this is the time of the day they should protect themselves against distractions and diversions.
Don't try to change everything at once - Also in line with the 80/20 principle, it is best to focus on certain areas of their life, and set tasks that gradually help you to build from one success to another.
For example, if you are simply not sleeping well and your average day is a disaster due to exhaustion, then you know that a large result can be obtained by working on this one problem.
Similarly, if you spend 5 out of every 15 minutes looking for something at your office or workplace, then you reorganizing you work area significantly add time to your day. From each success you can go on to the next area, rather than adding to overload by trying to do too much at once.
If you want to make the best of your time, and improve your effectiveness, contact EPM Consulting at www.epmconsulting.eu today. But do it now, and remember . . . .tomorrow is not a day of the week!
It is said that good time management can add two hours to a person's daily life! Below are three general principles that can assist you to better manage your time and increase your overall productivity.
The 80/20 rule - The 80/20 principle is also known as the Pareto principle. It is based on the ideas of an Italian economist called Vilfredo Pareto. Pareto was a French-Italian economist and philosopher who lived between 1848 and 1923. Initially his observations were based largely on the distribution of wealth.
In other words, he saw that 20 per cent of people owned 80 per cent of wealth. The remaining 80 per cent control only 20 per cent of the wealth. Over time it was realised that the same principle could be applied to many areas.
In time management this can be applied in a number of ways. One of these is to say that 20 per cent of what you do accounts for 80 per cent of your results.
Prime time - In line with the 80/20 rule is the idea of 'Prime Time'. It is found that not only do 20 per cent of your efforts account for 80 per cent of your results, but also that your best efforts occur in 20 per cent of the day.
In other words, most people are found to be somewhat inefficient for 80 per cent of their time. If someone is found to have a time in the day that is more productive than other times, this is when they should carry out their priority work and this is the time of the day they should protect themselves against distractions and diversions.
Don't try to change everything at once - Also in line with the 80/20 principle, it is best to focus on certain areas of their life, and set tasks that gradually help you to build from one success to another.
For example, if you are simply not sleeping well and your average day is a disaster due to exhaustion, then you know that a large result can be obtained by working on this one problem.
Similarly, if you spend 5 out of every 15 minutes looking for something at your office or workplace, then you reorganizing you work area significantly add time to your day. From each success you can go on to the next area, rather than adding to overload by trying to do too much at once.
If you want to make the best of your time, and improve your effectiveness, contact EPM Consulting at www.epmconsulting.eu today. But do it now, and remember . . . .tomorrow is not a day of the week!
Monday 2 March 2009
De-Stress
A lecturer, when explaining Stress Management to an audience, raised a glass of water and asked,
"how heavy is this glass of water? "
Answers called out ranged from 20g to 500g.
The lecturer replied,
"The absolute weight doesn't matter. It depends on how long you try to hold it.
"If I hold it for a minute, that's not a problem.
If I hold it for an hour, I'll have an ache in my right arm.
If I hold it for a day, you'll have to call an ambulance.
"In each case, it's the same weight, but the longer I hold it, the heavier it becomes. "
"And that's the way it is with stress management.
If we carry our burdens all the time, sooner or later, as the burden becomes increasingly heavy, we won't be able to carry on. " "As with the glass of water, you have to put it down for a while and rest before holding it again. When we're refreshed, we can carry on with the burden. "
"So, before you return home tonight, put the burden of work down. Don't carry it home. You can pick it up tomorrow.
Whatever burdens you're carrying now, let them down for a moment if you can. "
"Relax; pick them up later after you've rested.
Life is short.
Enjoy it!
There are also some reflections, and philosphies of life that might bring some greater persepective to dealing with the burdens of life, such as:
* Accept that some days you're the pigeon, and some days you're the statue.
* Always keep your words soft and sweet, just in case you have to eat them.
* Always read stuff that will make you look good if you die in the middle of it.
* Drive carefully. It's not only cars that can be recalled by their Maker.
* If you can't be kind, at least have the decency to be vague.
* If you lend someone €20 and never see that person again, it was probably worth it.
* It may be that your sole purpose in life is simply to serve as a warning to others.
* Never buy a car you can't push.
* Never put both feet in your mouth at the same time, because then you won't have a leg to stand on.
* Nobody cares if you can't dance well. Just get up and dance.
* Since it's the early worm that gets eaten by the bird, sleep late.
* The second mouse gets the cheese.
* When everything's coming your way, you're in the wrong lane.
* Birthdays are good for you. The more you have, the longer you live.
* You may be only one person in the world, but you may also be the world to one person.
* Some mistakes are too much fun to only make once
* We could learn a lot from crayons. Some are sharp, some are pretty and some are dull, Some have weird names , and all are different colors, but they all have to live in the same box.
" A truly happy person is one who can enjoy the scenery on a detour.
"how heavy is this glass of water? "
Answers called out ranged from 20g to 500g.
The lecturer replied,
"The absolute weight doesn't matter. It depends on how long you try to hold it.
"If I hold it for a minute, that's not a problem.
If I hold it for an hour, I'll have an ache in my right arm.
If I hold it for a day, you'll have to call an ambulance.
"In each case, it's the same weight, but the longer I hold it, the heavier it becomes. "
"And that's the way it is with stress management.
If we carry our burdens all the time, sooner or later, as the burden becomes increasingly heavy, we won't be able to carry on. " "As with the glass of water, you have to put it down for a while and rest before holding it again. When we're refreshed, we can carry on with the burden. "
"So, before you return home tonight, put the burden of work down. Don't carry it home. You can pick it up tomorrow.
Whatever burdens you're carrying now, let them down for a moment if you can. "
"Relax; pick them up later after you've rested.
Life is short.
Enjoy it!
There are also some reflections, and philosphies of life that might bring some greater persepective to dealing with the burdens of life, such as:
* Accept that some days you're the pigeon, and some days you're the statue.
* Always keep your words soft and sweet, just in case you have to eat them.
* Always read stuff that will make you look good if you die in the middle of it.
* Drive carefully. It's not only cars that can be recalled by their Maker.
* If you can't be kind, at least have the decency to be vague.
* If you lend someone €20 and never see that person again, it was probably worth it.
* It may be that your sole purpose in life is simply to serve as a warning to others.
* Never buy a car you can't push.
* Never put both feet in your mouth at the same time, because then you won't have a leg to stand on.
* Nobody cares if you can't dance well. Just get up and dance.
* Since it's the early worm that gets eaten by the bird, sleep late.
* The second mouse gets the cheese.
* When everything's coming your way, you're in the wrong lane.
* Birthdays are good for you. The more you have, the longer you live.
* You may be only one person in the world, but you may also be the world to one person.
* Some mistakes are too much fun to only make once
* We could learn a lot from crayons. Some are sharp, some are pretty and some are dull, Some have weird names , and all are different colors, but they all have to live in the same box.
" A truly happy person is one who can enjoy the scenery on a detour.
Friday 13 February 2009
Will Your Life Work the Way You Want It to in 2009?
By Jack Canfield
As I mentioned earlier, 2009 may bring greater uncertainty and more unsettling economic news than recent years, but these circumstances should compel us to take a deep breath, and pause to think about our lives.
When things happen in the world that seem so far beyond our individual control, it can feel unsettling.
Don't give up on your goals and dreams just because "the time isn't good"... you can still make 2009 the year you uncover a whole new you for the better!
Even in tough times, you get to decide how to respond to certain conditions, opportunities, and outcomes--both good and bad.
Life will always be a series of choices and YOU get to decide on what will move you closer to your goals, or farther away from them. External forces will always be part of the equation, even during the good times when the world is thriving.
When people ask me about the single most important ingredient to success, I always share the same response: realizing what's making you achieve success, and then realizing what is stifling your success.
Sometimes recognizing the things that are NOT working in your life can be painful, yet VERY powerful to shaping the life you want.
Don't try to rationalize them, make excuses for them, or hide them. This is when it's even more critical to take personal inventory and evict those excuses, rationalizations, and hidden habits that don't serve you. These things will keep you from the life you want to be living. Let me give you some examples. Ask yourself if you relate to any of these questions:
Do you want to be active, fit, and strong? Then you have to stop making excuses about your weight, diet choices, and lack of exercise.
Do you want to be in a loving relationship based on friendship and respect? Then you have to stop rationalizing why you and your partner are not communicating well.
Do you want to embrace Monday mornings and feel excited about going to work every day? Then you have to stop hiding your true passions and go after whatever it is you really want to be doing day in and day out.
Do you want to lose the debt forever? Then you have to stop ignoring your spending habits and get real about a creating budget that will pull you out of debt and allow you to reach financial freedom.
Do you want to feel more connected to the people in your life, such as your children, friends, and colleagues? Then you have to stop complaining about your poor relationships and figure out why you don't feel as connected as you'd like to be.
These things can be painful to look at because the truth is that you have to do something about them in order to make it work in your life.
You'll have to say no to the second helping of dinner and the dessert to follow and go through the awkward stage of getting into shape... You'll have to confront your partner about the areas that need work... You'll have to get past fears about changing your job or professional path... You'll have to cut back on your spending and be frugal... You'll have to take a good hard look at your personal relationships and perhaps consider your own shortfalls and weaknesses in communicating your needs and concerns.
Plain and simple, you will have to do something uncomfortable.
Successful people don't waste time in denial (or complain or make excuses for that matter). They face situations like a warrior. They look for the warning signs, they find out why things aren't working, and they go about fixing them- even when fixing requires problem solving, hard work, risk, and a level of uncertainty.
It's okay to identify a problem even though you haven't a clue about how to go about solving it right away.
The first step is just recognizing the issue, and then having faith that you'll figure it out with careful attention to it. That's how successful people live--in constant focus on goals, on results, on problem solving, and on the actions that get them to where they want to be.
Following are three things to do constantly in pursuit of your goals and dreams, however big or small:
Awareness: Keep your awareness on the feedback you are getting from life and decide to address the situations immediately. Don't bottle up feedback, cast it aside, and avoid it like you would a pile of dirty laundry or a stack of unopened bills. Life tells you things every day. Do this. Don't do that. Think about this. Try me. Forget that. We live in a world that seemingly encourages us to live on autopilot. Successful people fly manually every day and so should you. When those feedback signals come in, listen to them and use them in planning your next step.
Commitment: Commit to finding out why things aren't working and learn what will fix them. Once you start the process it will be much easier to continue. Nothing fruitful stems from inaction.
Trust: Trust that making changes to the situation will ultimately bring about the best results. Sure you might go through a bit of discomfort during the change, and some unlikely or unwanted outcomes, but in the end you will triumph!
So are you ready to admit the things that just are not working out?
Make a list of the things in your life that are working against your success and ask how the situation can be improved. Commit to tackling just one of those issues and be brave!
If you need help organizing those "things" in your life, try using the following list of categories. I recommend reflecting on each of the 7 areas and ask yourself, what's not working here in each one and then brainstorm 3 potential solutions.
1.) Financial Goals, 2) Career/Business Goals, 3.) Free Time/Family Time, 4.) Health/Appearance Goals, 5.) Relationship Goals, 6.) Personal Growth 7.) Making a Difference
Remember, by facing what is not working, you can only improve your life!
© 2009 Jack Canfield
Jack Canfield, America's #1 Success Coach, is founder of the billion-dollar book brand Chicken Soup for the Soul and a leading authority on Peak Performance and Life Success. If you're ready to jump-start your life, make more money, and have more fun and joy in all that you do, get your FREE success tips from Jack Canfield now at: www.FreeSuccessStrategies.com
As I mentioned earlier, 2009 may bring greater uncertainty and more unsettling economic news than recent years, but these circumstances should compel us to take a deep breath, and pause to think about our lives.
When things happen in the world that seem so far beyond our individual control, it can feel unsettling.
Don't give up on your goals and dreams just because "the time isn't good"... you can still make 2009 the year you uncover a whole new you for the better!
Even in tough times, you get to decide how to respond to certain conditions, opportunities, and outcomes--both good and bad.
Life will always be a series of choices and YOU get to decide on what will move you closer to your goals, or farther away from them. External forces will always be part of the equation, even during the good times when the world is thriving.
When people ask me about the single most important ingredient to success, I always share the same response: realizing what's making you achieve success, and then realizing what is stifling your success.
Sometimes recognizing the things that are NOT working in your life can be painful, yet VERY powerful to shaping the life you want.
Don't try to rationalize them, make excuses for them, or hide them. This is when it's even more critical to take personal inventory and evict those excuses, rationalizations, and hidden habits that don't serve you. These things will keep you from the life you want to be living. Let me give you some examples. Ask yourself if you relate to any of these questions:
Do you want to be active, fit, and strong? Then you have to stop making excuses about your weight, diet choices, and lack of exercise.
Do you want to be in a loving relationship based on friendship and respect? Then you have to stop rationalizing why you and your partner are not communicating well.
Do you want to embrace Monday mornings and feel excited about going to work every day? Then you have to stop hiding your true passions and go after whatever it is you really want to be doing day in and day out.
Do you want to lose the debt forever? Then you have to stop ignoring your spending habits and get real about a creating budget that will pull you out of debt and allow you to reach financial freedom.
Do you want to feel more connected to the people in your life, such as your children, friends, and colleagues? Then you have to stop complaining about your poor relationships and figure out why you don't feel as connected as you'd like to be.
These things can be painful to look at because the truth is that you have to do something about them in order to make it work in your life.
You'll have to say no to the second helping of dinner and the dessert to follow and go through the awkward stage of getting into shape... You'll have to confront your partner about the areas that need work... You'll have to get past fears about changing your job or professional path... You'll have to cut back on your spending and be frugal... You'll have to take a good hard look at your personal relationships and perhaps consider your own shortfalls and weaknesses in communicating your needs and concerns.
Plain and simple, you will have to do something uncomfortable.
Successful people don't waste time in denial (or complain or make excuses for that matter). They face situations like a warrior. They look for the warning signs, they find out why things aren't working, and they go about fixing them- even when fixing requires problem solving, hard work, risk, and a level of uncertainty.
It's okay to identify a problem even though you haven't a clue about how to go about solving it right away.
The first step is just recognizing the issue, and then having faith that you'll figure it out with careful attention to it. That's how successful people live--in constant focus on goals, on results, on problem solving, and on the actions that get them to where they want to be.
Following are three things to do constantly in pursuit of your goals and dreams, however big or small:
Awareness: Keep your awareness on the feedback you are getting from life and decide to address the situations immediately. Don't bottle up feedback, cast it aside, and avoid it like you would a pile of dirty laundry or a stack of unopened bills. Life tells you things every day. Do this. Don't do that. Think about this. Try me. Forget that. We live in a world that seemingly encourages us to live on autopilot. Successful people fly manually every day and so should you. When those feedback signals come in, listen to them and use them in planning your next step.
Commitment: Commit to finding out why things aren't working and learn what will fix them. Once you start the process it will be much easier to continue. Nothing fruitful stems from inaction.
Trust: Trust that making changes to the situation will ultimately bring about the best results. Sure you might go through a bit of discomfort during the change, and some unlikely or unwanted outcomes, but in the end you will triumph!
So are you ready to admit the things that just are not working out?
Make a list of the things in your life that are working against your success and ask how the situation can be improved. Commit to tackling just one of those issues and be brave!
If you need help organizing those "things" in your life, try using the following list of categories. I recommend reflecting on each of the 7 areas and ask yourself, what's not working here in each one and then brainstorm 3 potential solutions.
1.) Financial Goals, 2) Career/Business Goals, 3.) Free Time/Family Time, 4.) Health/Appearance Goals, 5.) Relationship Goals, 6.) Personal Growth 7.) Making a Difference
Remember, by facing what is not working, you can only improve your life!
© 2009 Jack Canfield
Jack Canfield, America's #1 Success Coach, is founder of the billion-dollar book brand Chicken Soup for the Soul and a leading authority on Peak Performance and Life Success. If you're ready to jump-start your life, make more money, and have more fun and joy in all that you do, get your FREE success tips from Jack Canfield now at: www.FreeSuccessStrategies.com
Tuesday 10 February 2009
Be the Cause of your life . . not the Because
The truth is, there is no shortage of resources in the world … only resourcefulness.
What a profound statement. Like all profound sayings, its impact is centred on the simplicity of the message. So . . . .if you’re currently not getting the results you want in life, start by taking responsibility for your results. Then, expand what you believe is possible by letting go of the limiting belief systems standing
in your way.
Internal obstacles—like limiting beliefs, false perceptions and misaligned values—thwart success more than any external obstacles ever could. The mind is the only thing that stands in the way of YOU and your ultimate wealth and fulfilment. When you hold negative beliefs, these will negatively impact on the actions you take, how you perform and ultimately the results that you achieve. This can become a vicious and self-defeating cycle. However . . . it doesn't have to be this way.
That’s the great news! Because that means, you can break through those self-imposed glass-ceilings in an instant. There is a Success Equation that will absolutely increase your wealth potential a million-fold. All you have to do is this:
Move yourself from the Effect side to the Cause side of the Success
Equation.
Be the cause of your life, not the because.
Acting as if you are at the effect of everything puts you in the passenger’s seat of your life. Taking personal responsibility for creating your experience gets you back in the driver’s seat. Whether you believe you cause experiences in your life or not, acting as if it’s true allows you to take charge of your results.
From this place of power, all of your actions and responses to situations will be far more effective. YOU get to choose your own future.
If you feel that you want to change your thinking, and take appropriate actions to move from where you are now, to where you want to be, help is only one phone call or e-mail away. Making one simple choice, and taking one simple action could change you and your life forever!
Contact EPM Consulting at www.epmconsulting.eu, telephone 086 8892346 or e-mail info@epmconsulting.eu to find out how we can assist you be even better . . .but do it today. Tomorrow is not a day of the week!
What a profound statement. Like all profound sayings, its impact is centred on the simplicity of the message. So . . . .if you’re currently not getting the results you want in life, start by taking responsibility for your results. Then, expand what you believe is possible by letting go of the limiting belief systems standing
in your way.
Internal obstacles—like limiting beliefs, false perceptions and misaligned values—thwart success more than any external obstacles ever could. The mind is the only thing that stands in the way of YOU and your ultimate wealth and fulfilment. When you hold negative beliefs, these will negatively impact on the actions you take, how you perform and ultimately the results that you achieve. This can become a vicious and self-defeating cycle. However . . . it doesn't have to be this way.
That’s the great news! Because that means, you can break through those self-imposed glass-ceilings in an instant. There is a Success Equation that will absolutely increase your wealth potential a million-fold. All you have to do is this:
Move yourself from the Effect side to the Cause side of the Success
Equation.
Be the cause of your life, not the because.
Acting as if you are at the effect of everything puts you in the passenger’s seat of your life. Taking personal responsibility for creating your experience gets you back in the driver’s seat. Whether you believe you cause experiences in your life or not, acting as if it’s true allows you to take charge of your results.
From this place of power, all of your actions and responses to situations will be far more effective. YOU get to choose your own future.
If you feel that you want to change your thinking, and take appropriate actions to move from where you are now, to where you want to be, help is only one phone call or e-mail away. Making one simple choice, and taking one simple action could change you and your life forever!
Contact EPM Consulting at www.epmconsulting.eu, telephone 086 8892346 or e-mail info@epmconsulting.eu to find out how we can assist you be even better . . .but do it today. Tomorrow is not a day of the week!
Tuesday 6 January 2009
Losing Weight the 'expert' way
Overindulged at Christmas? Want to start the New Year by losing a few pounds?
Last year, James Sweetman (www.jamessweetman.com) undertook a project entitled Consistent Excellence in Nutrition. He interviewed many experts in the field several of whom appear regularly on TV, assisting people with health and wellness issues. This article is a summary of his findings and in it he shares 8 great strategies that the experts use.
1. Beliefs – getting your thinking right
Beliefs are statements that we hold to be true and we act in accordance with them. For example, people with religious beliefs usually try to act in accordance with them. Most of the time our beliefs are unconscious, that is, we are not aware of them and the power they hold over us. In the context of weight loss, a typical belief is ‘losing weight is very tough.’ If we belief that to be true, we will seek evidence to verify that belief.
The experts I spoke with did not have any limiting beliefs in terms of fitness and health. Examples of their positive, empowering beliefs included:
“Life will be immeasurable improved when attention is paid to a healthy diet.”
“How I feel is a top priority.”
“I don’t have to be perfect all the time.”
Write out the beliefs you are holding in this area. A good way to uncover them is to simply think about what you would like to achieve and write out all the thoughts that come into your mind. What thoughts are limiting and could hold you back? What could you replace them with?
2. Focus on the end result
The people who succeed at losing weight and maintaining the loss are motivated by a dream much bigger and more positive than just losing weight. They see themselves living a healthy lifestyle. They begin to act and think like people who are in good physical shape. They change their thinking (their beliefs) and the change in their actions follow automatically. It wouldn't be possible to effect and sustain such a radical change unless the person is motivated by a big dream that is positive in nature.
3. Planning
The bigger focus or dream is converted into results and achievements by having a future focus and planning ahead. Speaking with the experts, planning fell into two categories.
Firstly, having a goal focus. That could be completing the mini marathon in June or reaching a certain weight or dress size by Easter. The goal has to be specific and has to have a target date for completion, otherwise it is wishful thinking.
Secondly, all the experts recommended planning meals ahead. They suggested eating five small meals a day. To get started and to build good habits, they advised planning the week’s meals, all thirty five of them, at the beginning of the week. This will reduce the likelihood of finding yourself hungry with nothing in the fridge and making some less than good eating decisions.
4. Visualise your Achievements
Imagine in your mind how you will look and feel, and the life you will be living when you achieve your goal. How will you know you have achieved your goal unless you have determined what success means to you. So, take 10 minutes when you know you are not going to be disturbed and daydream about what you will look like when you have achieved your goal. Be specific. Writing out this description will make your goal seem much more real. Review what you have written every day and connect with your image of the new you. Connect with how achieving this result will make you feel. What will you be doing differently? What will you be saying and thinking when you have achieved your goal?
5. Measure your Results
To manage anything you have to be able to measure it. This is true in business, it is also true with diets. A simple technique is to get yourself a notebook. Each day write into your notebook what positive actions you are taking to make progress. It might be going for a walk or eating a salad for lunch. Also note what you are doing less of to reduce weight. For example, note that you didn’t have desert after dinner or resisted the cappuccino after lunch. If you want to note what the scales is telling you on a weekly basis or simply writing down how you are feeling, than that is also useful.
6. Values
One of the findings from speaking with the nutrition experts that surprised me was learning that their primary focus was not on themselves. They wanted to be the best they could be in the areas of health and nutrition to be an example to others, to inspire other people to make healthier choices. It wasn’t just about them. If you think about it, don’t we always do more for other people than we do for ourselves? If you can embark on living a healthier lifestyle in tandem with a friend or partner, then you can give each other support and encouragement as you go along.
7. Resisting Temptation – what to do when the going gets tough
It was Oscar Wilde who said ‘I can resist everything except temptation.’ One of the areas that I wanted to get specific knowledge on when I spoke with the nutrition experts was how did they cope with resisting temptation. That moment when your hand is on the packet of crisps, or you make the decision to order a chocolate desert. What was interesting is that they all approached this in the same way and it wasn’t what I might have thought beforehand.
When tempted to eat unhealthily, they remembered a time in the past when they over-indulged. Perhaps after Christmas lunch or when they had a few too many drinks. They associated with this past memory, that is, they experienced it again on the inside, how they felt, what they saw, what they said to themselves. Some would then think about what it is they wanted to achieve, so they would have a contrast between the two extremes.
So if you overindulged over Christmas you can use that sense of bloatedness as a motivating factor for overcoming temptation.
All the experts said that aiming for 100% perfection in this area is a recipe (again pardon the pun) for disaster. It is what you do 80% of the time that matters. Going from four lattes a day to none is extreme. Going from four to two to one over a few weeks is steady progress.
8. Persistence
How long do you stick with something difficult before you give up? For many people in today’s immediate gratification society, if something doesn’t happen easily, they will not persevere. In a study carried out over a 10 year period in the US by The National Metabolic and Longevity Research Center they found that persistence is the single most important aspect of any diet or fitness program. The study followed a group of people (Group A) who exercised and dieted very strictly, but sporadically and compared those results with a second group (Group B) who exercised mildly and followed a very basic diet, but this group never varied from their routine. Even though Group B exercised and dieted far less (but did so persistently) they got 68% better results than those who exercised and dieted strictly but infrequently.
As the saying goes ‘if nothing changes then everything stays the same.’ This is true for our thoughts as well as our actions. Wouldn’t now be a good time to start making those changes? The above eight strategies work, I use them myself. But remember, knowledge is only potential power you have to take action to reap the rewards of your knowledge.
This and similar articles are available on www.jamessweetman.com
Last year, James Sweetman (www.jamessweetman.com) undertook a project entitled Consistent Excellence in Nutrition. He interviewed many experts in the field several of whom appear regularly on TV, assisting people with health and wellness issues. This article is a summary of his findings and in it he shares 8 great strategies that the experts use.
1. Beliefs – getting your thinking right
Beliefs are statements that we hold to be true and we act in accordance with them. For example, people with religious beliefs usually try to act in accordance with them. Most of the time our beliefs are unconscious, that is, we are not aware of them and the power they hold over us. In the context of weight loss, a typical belief is ‘losing weight is very tough.’ If we belief that to be true, we will seek evidence to verify that belief.
The experts I spoke with did not have any limiting beliefs in terms of fitness and health. Examples of their positive, empowering beliefs included:
“Life will be immeasurable improved when attention is paid to a healthy diet.”
“How I feel is a top priority.”
“I don’t have to be perfect all the time.”
Write out the beliefs you are holding in this area. A good way to uncover them is to simply think about what you would like to achieve and write out all the thoughts that come into your mind. What thoughts are limiting and could hold you back? What could you replace them with?
2. Focus on the end result
The people who succeed at losing weight and maintaining the loss are motivated by a dream much bigger and more positive than just losing weight. They see themselves living a healthy lifestyle. They begin to act and think like people who are in good physical shape. They change their thinking (their beliefs) and the change in their actions follow automatically. It wouldn't be possible to effect and sustain such a radical change unless the person is motivated by a big dream that is positive in nature.
3. Planning
The bigger focus or dream is converted into results and achievements by having a future focus and planning ahead. Speaking with the experts, planning fell into two categories.
Firstly, having a goal focus. That could be completing the mini marathon in June or reaching a certain weight or dress size by Easter. The goal has to be specific and has to have a target date for completion, otherwise it is wishful thinking.
Secondly, all the experts recommended planning meals ahead. They suggested eating five small meals a day. To get started and to build good habits, they advised planning the week’s meals, all thirty five of them, at the beginning of the week. This will reduce the likelihood of finding yourself hungry with nothing in the fridge and making some less than good eating decisions.
4. Visualise your Achievements
Imagine in your mind how you will look and feel, and the life you will be living when you achieve your goal. How will you know you have achieved your goal unless you have determined what success means to you. So, take 10 minutes when you know you are not going to be disturbed and daydream about what you will look like when you have achieved your goal. Be specific. Writing out this description will make your goal seem much more real. Review what you have written every day and connect with your image of the new you. Connect with how achieving this result will make you feel. What will you be doing differently? What will you be saying and thinking when you have achieved your goal?
5. Measure your Results
To manage anything you have to be able to measure it. This is true in business, it is also true with diets. A simple technique is to get yourself a notebook. Each day write into your notebook what positive actions you are taking to make progress. It might be going for a walk or eating a salad for lunch. Also note what you are doing less of to reduce weight. For example, note that you didn’t have desert after dinner or resisted the cappuccino after lunch. If you want to note what the scales is telling you on a weekly basis or simply writing down how you are feeling, than that is also useful.
6. Values
One of the findings from speaking with the nutrition experts that surprised me was learning that their primary focus was not on themselves. They wanted to be the best they could be in the areas of health and nutrition to be an example to others, to inspire other people to make healthier choices. It wasn’t just about them. If you think about it, don’t we always do more for other people than we do for ourselves? If you can embark on living a healthier lifestyle in tandem with a friend or partner, then you can give each other support and encouragement as you go along.
7. Resisting Temptation – what to do when the going gets tough
It was Oscar Wilde who said ‘I can resist everything except temptation.’ One of the areas that I wanted to get specific knowledge on when I spoke with the nutrition experts was how did they cope with resisting temptation. That moment when your hand is on the packet of crisps, or you make the decision to order a chocolate desert. What was interesting is that they all approached this in the same way and it wasn’t what I might have thought beforehand.
When tempted to eat unhealthily, they remembered a time in the past when they over-indulged. Perhaps after Christmas lunch or when they had a few too many drinks. They associated with this past memory, that is, they experienced it again on the inside, how they felt, what they saw, what they said to themselves. Some would then think about what it is they wanted to achieve, so they would have a contrast between the two extremes.
So if you overindulged over Christmas you can use that sense of bloatedness as a motivating factor for overcoming temptation.
All the experts said that aiming for 100% perfection in this area is a recipe (again pardon the pun) for disaster. It is what you do 80% of the time that matters. Going from four lattes a day to none is extreme. Going from four to two to one over a few weeks is steady progress.
8. Persistence
How long do you stick with something difficult before you give up? For many people in today’s immediate gratification society, if something doesn’t happen easily, they will not persevere. In a study carried out over a 10 year period in the US by The National Metabolic and Longevity Research Center they found that persistence is the single most important aspect of any diet or fitness program. The study followed a group of people (Group A) who exercised and dieted very strictly, but sporadically and compared those results with a second group (Group B) who exercised mildly and followed a very basic diet, but this group never varied from their routine. Even though Group B exercised and dieted far less (but did so persistently) they got 68% better results than those who exercised and dieted strictly but infrequently.
As the saying goes ‘if nothing changes then everything stays the same.’ This is true for our thoughts as well as our actions. Wouldn’t now be a good time to start making those changes? The above eight strategies work, I use them myself. But remember, knowledge is only potential power you have to take action to reap the rewards of your knowledge.
This and similar articles are available on www.jamessweetman.com
Saturday 6 December 2008
New Year - New You
It's almost here.
The New Year stretches before us like 365 blank pages of a personal diary.What will be written on those pages by this time next year? Will it be a tale of health, wealth, romance and wondrous prosperity? Or will those pages tell a story of misery, sorrow and sadness?
There's only one thing for sure... whatever is written on those pages will be authored by you and me! Isn't that neat? Just think... each of us is writing our own personal action adventure... and...We Can Make It Come Out Anyway We Want!
The above words were written by Neil Asher on his blog, and don't they just ring true? As we approach the start of a New Year, we all have the opportunity to start afresh, to turn over a new leaf, to be everything we wanted to be. The possibilities are endless, limited only by our own imagination, and self-imposed obstacles.
What is stopping you moving ahead, moving forward, being what you want to be?
What boundaries are you placing in your own way? What patterns of thinking or behaviour are inhibiting you from being your best?
Make that change, and take that first step by contacting EPM Consulting (www.epmconsulting.eu) for Personal, Executive & Lifestyle Coaching.
Your new life might only be one click away!!!
The New Year stretches before us like 365 blank pages of a personal diary.What will be written on those pages by this time next year? Will it be a tale of health, wealth, romance and wondrous prosperity? Or will those pages tell a story of misery, sorrow and sadness?
There's only one thing for sure... whatever is written on those pages will be authored by you and me! Isn't that neat? Just think... each of us is writing our own personal action adventure... and...We Can Make It Come Out Anyway We Want!
The above words were written by Neil Asher on his blog, and don't they just ring true? As we approach the start of a New Year, we all have the opportunity to start afresh, to turn over a new leaf, to be everything we wanted to be. The possibilities are endless, limited only by our own imagination, and self-imposed obstacles.
What is stopping you moving ahead, moving forward, being what you want to be?
What boundaries are you placing in your own way? What patterns of thinking or behaviour are inhibiting you from being your best?
Make that change, and take that first step by contacting EPM Consulting (www.epmconsulting.eu) for Personal, Executive & Lifestyle Coaching.
Your new life might only be one click away!!!
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