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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 September 20, 2018

How to Stay Calm and Cool When You Are Extremely Stressful

How to Stay Calm and Cool When You Are Extremely Stressful

Being in a hurry all the time drains your energy. Your work and routine life make you feel overwhelmed. Getting caught up in things beyond your control stresses you out…

If you’d like to stay calm and cool in stressful situations, put the following 8 steps into practice:

1. Breathe

The next time you’re faced with a stressful situation that makes you want to hurry, stop what you’re doing for one minute and perform the following steps:

  • Take five deep breaths in and out (your belly should come forward with each inhale).
  • Imagine all that stress leaving your body with each exhale.
  • Smile. Fake it if you have to. It’s pretty hard to stay grumpy with a goofy grin on your face.

Feel free to repeat the above steps every few hours at work or home if you need to.

2. Loosen up

After your breathing session, perform a quick body scan to identify any areas that are tight or tense. Clenched jaw? Rounded shoulders? Anything else that isn’t at ease?

Gently touch or massage any of your body parts that are under tension to encourage total relaxation. It might help to imagine you’re in a place that calms you: a beach, hot tub, or nature trail, for example.

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3. Chew slowly

Slow down at the dinner table if you want to learn to be patient and lose weight. Shoveling your food down as fast as you can is a surefire way to eat more than you need to (and find yourself with a bellyache).

Be a mindful eater who pays attention to the taste, texture, and aroma of every dish. Chew slowly while you try to guess all of the ingredients that were used to prepare your dish.

Chewing slowly will also reduce those dreadful late-night cravings that sneak up on you after work.

4. Let go

Cliche as it sounds, it’s very effective.

The thing that seems like the end of the world right now?

It’s not. Promise.

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Stressing and worrying about the situation you’re in won’t do any good because you’re already in it, so just let it go.

Letting go isn’t easy, so here’s a guide to help you:

21 Things To Do When You Find It Hard To Let Go

5. Enjoy the journey

Focusing on the end result can quickly become exhausting. Chasing a bold, audacious goal that’s going to require a lot of time and patience? Split it into several mini-goals so you’ll have several causes for celebration.

Stop focusing on the negative thoughts. Giving yourself consistent positive feedback will help you grow patience, stay encouraged, and find more joy in the process of achieving your goals.

6. Look at the big picture

The next time you find your stress level skyrocketing, take a deep breath, and ask yourself:

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Will this matter to me…

  • Next week?
  • Next month?
  • Next year?
  • In 10 years?

Hint: No, it won’t.

I bet most of the stuff that stresses you wouldn’t matter the next week, maybe not even the next day.

Stop agonizing over things you can’t control because you’re only hurting yourself.

7. Stop demanding perfection of yourself

You’re not perfect and that’s okay. Show me a person who claims to be perfect and I’ll show you a dirty liar.

Demanding perfection of yourself (or anybody else) will only stress you out because it just isn’t possible.

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8. Practice patience every day

Below are a few easy ways you can practice patience every day, increasing your ability to remain calm and cool in times of stress:

  • The next time you go to the grocery store, get in the longest line.
  • Instead of going through the drive-thru at your bank, go inside.
  • Take a long walk through a secluded park or trail.

Final thoughts

Staying calm in stressful situations is possible, all you need is some daily practice.

Taking deep breaths and eat mindfully are some simple ways to train your brain to be more patient. But changing the way you think of a situation and staying positive are most important in keeping cool whenever you feel overwhelmed and stressful.

Featured photo credit: Brooke Cagle via unsplash.com

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