Advertising
Advertising

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…

Advertising

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.

Advertising

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.

Advertising

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.

Advertising

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

More by this author

7 Reasons You Haven’t Found Your Passion Yet 7 Ways To Get Over Fear and Make Big Life Changes Fast Growth Is Overrated — Here’s Why Famous Biologist Louis Agassiz On The Usefulness Of Learning Through Observation How to Fall in Love With Boredom and Unlock Your Mental Toughness

Trending in Fitness

1 How to Get Through a Weight Loss Plateau (Step-By-Step Guide) 2 10 Best HIIT Workout Exercises to Burn Calories Fast 3 15 Strength Training Exercises Specifically for Runners 4 11 Best Core Strengthening Exercises to Do At Home 5 5 Fitness Tips That Will Help You Start the New Year

Read Next

Advertising
Advertising
Advertising

Last Updated on September 16, 2019

How to Stop Procrastinating: 11 Practical Ways for Procrastinators

How to Stop Procrastinating: 11 Practical Ways for Procrastinators

You have a deadline looming. However, instead of doing your work, you are fiddling with miscellaneous things like checking email, social media, watching videos, surfing blogs and forums. You know you should be working, but you just don’t feel like doing anything.

We are all familiar with the procrastination phenomenon. When we procrastinate, we squander away our free time and put off important tasks we should be doing them till it’s too late. And when it is indeed too late, we panic and wish we got started earlier.

The chronic procrastinators I know have spent years of their life looped in this cycle. Delaying, putting off things, slacking, hiding from work, facing work only when it’s unavoidable, then repeating this loop all over again. It’s a bad habit that eats us away and prevents us from achieving greater results in life.

Don’t let procrastination take over your life. Here, I will share my personal steps on how to stop procrastinating. These 11 steps will definitely apply to you too:

1. Break Your Work into Little Steps

Part of the reason why we procrastinate is because subconsciously, we find the work too overwhelming for us. Break it down into little parts, then focus on one part at the time. If you still procrastinate on the task after breaking it down, then break it down even further. Soon, your task will be so simple that you will be thinking “gee, this is so simple that I might as well just do it now!”.

For example, I’m currently writing a new book (on How to achieve anything in life). Book writing at its full scale is an enormous project and can be overwhelming. However, when I break it down into phases such as –

Advertising

  • (1) Research
  • (2) Deciding the topic
  • (3) Creating the outline
  • (4) Drafting the content
  • (5) Writing Chapters #1 to #10,
  • (6) Revision
  • (7) etc.

Suddenly it seems very manageable. What I do then is to focus on the immediate phase and get it done to my best ability, without thinking about the other phases. When it’s done, I move on to the next.

2. Change Your Environment

Different environments have different impact on our productivity. Look at your work desk and your room. Do they make you want to work or do they make you want to snuggle and sleep? If it’s the latter, you should look into changing your workspace.

One thing to note is that an environment that makes us feel inspired before may lose its effect after a period of time. If that’s the case, then it’s time to change things around. Refer to Steps #2 and #3 of 13 Strategies To Jumpstart Your Productivity, which talks about revamping your environment and workspace.

3. Create a Detailed Timeline with Specific Deadlines

Having just 1 deadline for your work is like an invitation to procrastinate. That’s because we get the impression that we have time and keep pushing everything back, until it’s too late.

Break down your project (see tip #1), then create an overall timeline with specific deadlines for each small task. This way, you know you have to finish each task by a certain date. Your timelines must be robust, too – i.e. if you don’t finish this by today, it’s going to jeopardize everything else you have planned after that. This way it creates the urgency to act.

My goals are broken down into monthly, weekly, right down to the daily task lists, and the list is a call to action that I must accomplish this by the specified date, else my goals will be put off.

Advertising

Here’re more tips on setting deadlines: 22 Tips for Effective Deadlines

4. Eliminate Your Procrastination Pit-Stops

If you are procrastinating a little too much, maybe that’s because you make it easy to procrastinate.

Identify your browser bookmarks that take up a lot of your time and shift them into a separate folder that is less accessible. Disable the automatic notification option in your email client. Get rid of the distractions around you.

I know some people will out of the way and delete or deactivate their facebook accounts. I think it’s a little drastic and extreme as addressing procrastination is more about being conscious of our actions than counteracting via self-binding methods, but if you feel that’s what’s needed, go for it.

5. Hang out with People Who Inspire You to Take Action

I’m pretty sure if you spend just 10 minutes talking to Steve Jobs or Bill Gates, you’ll be more inspired to act than if you spent the 10 minutes doing nothing. The people we are with influence our behaviors. Of course spending time with Steve Jobs or Bill Gates every day is probably not a feasible method, but the principle applies — The Hidden Power of Every Single Person Around You

Identify the people, friends or colleagues who trigger you – most likely the go-getters and hard workers – and hang out with them more often. Soon you will inculcate their drive and spirit too.

Advertising

As a personal development blogger, I “hang out” with inspiring personal development experts by reading their blogs and corresponding with them regularly via email and social media. It’s communication via new media and it works all the same.

6. Get a Buddy

Having a companion makes the whole process much more fun. Ideally, your buddy should be someone who has his/her own set of goals. Both of you will hold each other accountable to your goals and plans. While it’s not necessary for both of you to have the same goals, it’ll be even better if that’s the case, so you can learn from each other.

I have a good friend whom I talk to regularly, and we always ask each other about our goals and progress in achieving those goals. Needless to say, it spurs us to keep taking action.

7. Tell Others About Your Goals

This serves the same function as #6, on a larger scale. Tell all your friends, colleagues, acquaintances and family about your projects. Now whenever you see them, they are bound to ask you about your status on those projects.

For example, sometimes I announce my projects on The Personal Excellence Blog, Twitter and Facebook, and my readers will ask me about them on an ongoing basis. It’s a great way to keep myself accountable to my plans.

8. Seek out Someone Who Has Already Achieved the Outcome

What is it you want to accomplish here, and who are the people who have accomplished this already? Go seek them out and connect with them. Seeing living proof that your goals are very well achievable if you take action is one of the best triggers for action.

Advertising

9. Re-Clarify Your Goals

If you have been procrastinating for an extended period of time, it might reflect a misalignment between what you want and what you are currently doing. Often times, we outgrow our goals as we discover more about ourselves, but we don’t change our goals to reflect that.

Get away from your work (a short vacation will be good, else just a weekend break or staycation will do too) and take some time to regroup yourself. What exactly do you want to achieve? What should you do to get there? What are the steps to take? Does your current work align with that? If not, what can you do about it?

10. Stop Over-Complicating Things

Are you waiting for a perfect time to do this? That maybe now is not the best time because of X, Y, Z reasons? Ditch that thought because there’s never a perfect time. If you keep waiting for one, you are never going to accomplish anything.

Perfectionism is one of the biggest reasons for procrastination. Read more about why perfectionist tendencies can be a bane than a boon: Why Being A Perfectionist May Not Be So Perfect.

11. Get a Grip and Just Do It

At the end, it boils down to taking action. You can do all the strategizing, planning and hypothesizing, but if you don’t take action, nothing’s going to happen. Occasionally, I get readers and clients who keep complaining about their situations but they still refuse to take action at the end of the day.

Reality check:

I have never heard anyone procrastinate their way to success before and I doubt it’s going to change in the near future.  Whatever it is you are procrastinating on, if you want to get it done, you need to get a grip on yourself and do it.

More About Procrastination

Featured photo credit: Malvestida Magazine via unsplash.com

Read Next