Here we are, the last week in January 2022. (is anyone else still coming to terms with writing 2022, I remember March 2020 vividly then BOOM its 2022!)
So you have set out some intentions/goals whatever you wish to choose to call them. You have a breakdown, a simple plan of steps to achieve it, a time/location, and an accountability system.
Now the final piece to the puzzle to actually going through with it all and staying on track is the CONSEQUENCES OF INACTION!
What will be your consequence of not doing what you said you were going to do?
First up, thinking of the long game - if it's a lifestyle habit we are trying to change what will happen if these actions aren’t addressed in 5,10,15 years to come.
What will happen to me if I don’t abide by my set times of going for that walk, swim, mobility sequence, play time with my kids?
Now that should give some perspective on WHY you need to commit to these small simple tasks daily or weekly.
James Clear addresses a Habit Contract in his book Atomic Habits.
The Habit Contract WHAT IS YOUR MAIN OBJECTIVE? IF YOU DON’T FOLLOW THROUGH, WHAT IS THE CONSEQUENCE? WHO WILL YOU REPORT TO? YOUR SIGNATURE PARTNER’S SIGNATURE DATE
Now this can be a written or verbal agreement.
I personally had a similar thing with my own accountability coach last year.
We were working towards some rather scary goals of mine.
I merely had one task to do each day. Send them the 3 action tasks each and every morning by a time that I had chosen. I only had to complete ONE of them through the day.
Eg I had to text through 3 Action tasks - (a small breakdown of a larger goal I was working towards) by 9:30am each Monday-Friday. I then had to text through again once 1 or more of them were completed. I had until midnight each day to complete
Consequence - Now this is something that I had come up with and agreed with. If I didn’t complete 1 task off the list that day, I was not allowed to train for 2 days!
So the consequence also has to mean something to YOU.
Go forth and create your Habit contract, whether it is to yourself if you break the chain, or with your accountability buddy.
It's amazing what can be achieved with a little clarity, focus and a plan.
Thank you for reading through goal setting January.
Next month I’ll be tackling all things SLEEP.
If you found these blogs helpful and know someone that could use some help sleeping a little better please share this page with them. Until next week, Nikki
Stay curious and remember “We don’t stop playing because we grow old, we grow old because we stop playing” - George Bernard Shaw If you know someone who could benefit from this blog, please share it with them.