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Plan for Chaos: How to Stick to Your Health Goals When Life Gets Crazy

Plan for Chaos: How to Stick to Your Health Goals When Life Gets Crazy

I played baseball in college. During the offseason, my teammates and I would battle through friendly Strongman competitions where we would flip a giant tractor tire, drag a sled full of weights, and generally push, pull, and throw heavy, oddly-shaped things. Occasionally, there would be an event where someone would complain about “not being built for this” or about “not training for this type of thing.”

Eventually, my roommate responded to the whining with a simple phrase: “Train for chaos.” “Train for chaos” was a simple way of saying, “Don’t tell me that the circumstances aren’t ideal. Tell me that you’re going to make it your responsibility to be better prepared next time.”

You may not find yourself flipping tractor tires anytime soon, but you can adapt this philosophy from “train for chaos” to “plan for chaos.” I find that this mentality can be incredibly useful when it comes to sticking to your goals and living a healthy life — especially when life gets busy.

Here’s how you can use this idea…

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Plan for Chaos

Let’s say that you have a goal that you want to stick to consistently. For example, working out three times per week or meditating for five minutes each morning. If everything goes as planned, then sticking to your goal isn’t too difficult. If you wake up on time, then you should have the extra five minutes to meditate in the morning. If rush hour traffic isn’t bad, then you should be able to make it to the gym before going to your kid’s performance tonight.

Basically, if there aren’t any unexpected interruptions, then it just comes down to getting started. But when life gets busy and chaos starts to happen, that’s when we start to come up with excuses. Phrases like “I wasn’t expecting this to happen…” start creeping into your life and you end up pushing off the goals that you said were important.

The chaos and unpredictability of life is one of the factors that makes sticking to your goals difficult. Which brings us to the important questions…How can you stay consistent when day-to-day life is so unpredictable? How can you plan for chaos?

Reduce the Scope, Stick to the Schedule

My personal goal is to stick to a writing schedule that involves publishing a new article every Monday and Thursday.

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Last April, I was traveling internationally when I had a terrible case of food poisoning. I wanted to publish a good article that day, but this unexpected sickness made things difficult. So, I told myself, “If I don’t have a post written before 11pm, then I’ll publish one letting people know that it’s coming later this week.”

A few hours later, I published an article that said, “This post is coming!” I hated publishing something that wasn’t useful, but I still proved to myself that I could stick to the schedule even when the circumstances weren’t ideal. I’ve written previously about adopting the mentality of “reducing the scope, but sticking to the schedule.” The basic idea is that on any given day it is more important to stick to your schedule than it is to meet your expectations.

For example, my expectation is to write a useful article every Monday and Thursday. But it’s more important that I stick to the schedule and maintain my habit for the long-term than it is for every post to be incredible. In my experience, the If-Then Technique is one of the best ways to stick to your schedule when life gets crazy.

The If-Then Technique

The If-Then Technique is the perfect way to plan for chaos and stick to your goals even when life gets crazy. Why? Because it forces you to create a strategy for reducing the scope, but sticking to the schedule before you actually need to do so.

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All you need to do is complete this phrase: “If [something unexpected], then [your response].”

For example…

  • If I don’t wake up in time to run tomorrow morning, then I’ll run after work.
  • If I can’t make it to yoga during my lunch break, then I’ll take a stretching break this afternoon.
  • If I buy something unhealthy for lunch, then I’ll cook a healthy meal for dinner.

The If-Then Technique forces you to consider the unpredictable circumstances that so often enter our daily lives. And that means you have fewer excuses for doing nothing and more options for sticking to your goals.

You can also use this technique as a way to plan for poor performances as well. For example, a basketball player could say, “If I miss 10 free throws at practice, then I’ll visualize myself making 20 free throws before I fall asleep tonight.” It’s a useful way of forcing yourself to consider how you will practice deliberately rather than just putting your time.

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Where to Go From Here

Having a busy day, dealing with unexpected delays, getting sick, and traveling for work are just a few of the thousands of tiny emergencies that prevent most people from sticking to their goals. It doesn’t have to be that way, though.

If you choose to plan for chaos and use The If-Then Technique to outline ways that you can “reduce the scope, but stick to the schedule,” then you can find options for staying on-task even when your day gets off-course.

When you can’t do it all, do something small.

James Clear writes at JamesClear.com, where he shares science-based ideas for living a better life and building habits that stick. To get strategies for boosting your mental and physical performance by 10x, join his free newsletter.

This article was originally published on JamesClear.com.

Featured photo credit: Coba via flickr.com

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Last Updated on March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via unsplash.com

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