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5 Focus Hacks To Meet Your Goals

5 Focus Hacks To Meet Your Goals

Long-term goals are hard to stick to, and no wonder. Life always seems to get in the way of your plans, somehow, leaving you unable to make progress on the projects and accomplishments you told yourself you wanted to complete. The new career, the fitness regimen, and that education seem like an endless process that often has no obvious end point.

But rather than losing motivation and focus, you can learn how to channel your desires, avoid the pitfalls of procrastination and apathy to accomplish whatever you hope to achieve. Here are five focus hacks to help you meet your goals.

1. Remind yourself of the benefits

Whatever goal you’ve set for yourself, it must be for a reason. It’s probably for several reasons. If you want to lose weight, it’s probably because it’ll improve your breathing, ease pain in your knees, increase your fitness capabilities or increase your clothing options. If you want a career change, it could be because a new career could give you more flexible hours, a renewed sense of purpose, a better salary or a more comfortable working condition.

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These are reasons you want to accomplish your goal, and a good way to remain focused is to write down the benefits of whatever you hope to accomplish to remind yourself of what it is you’re working towards. When you lose interest in putting in the effort to go for that run or take on that extra assignment, think about how the end goal can improve your life.

2. Track your progress

Another excellent way to motivate yourself is by tracking your progress in a goal in some way. A timeline, a series of before and after photos, a check list of to-dos that have been completed can serve as a reminder of the effort you’ve put into completing your task. This can motivate you to complete something so as not to have wasted all that effort.

Further, this allows you to look at any possible benefits you can develop along the way, rather than thinking of benefits as merely something that comes at the end of accomplishing a goal. It is a reminder that every step is an accomplishment and a visual aid of how many steps you’ve taken to complete your goal so far.

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3. Prioritize to meet your goal

Surprise distractions or events can often throw one’s plans off track. Sometimes it may feel like the world is intentionally attempting to sabotage your attempts to meet your goals. Maybe a financially tight period is ruining your goal of building savings or a social group that relies on eating out is making your weight loss goals difficult.

An important step in keeping yourself on track is to prioritize your goal in your life. What is more important than it? What isn’t? If it isn’t, do what’s necessary to prioritize your goals over distractions. Identify to yourself what will lead to achieving your long-term accomplishments and what won’t.

4. Identify steps to your goal

Breaking your goal down into smaller, easier accomplishments can ease your path and reduce stress as you try to accomplish a goal. These short-term goals can provide you with the instant feel-good of an accomplishment and still progress you forward.

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For example, for a larger weight loss goal of 20 pounds, one might set multiple 2-lb goals to reach. 10 short-term goals later, one has multiple accomplishments under their belt. To your brain, each individual goal reached is interpreted as a win and gets that dopamine rush that keeps you motivated. Identifying steps to your goal can also help you plan as you move forward and foresee difficulties or checkpoints.

5. Find motivational partner

A partner who can keep you on track is one of the best tools to meeting and accomplishing any goal. Someone who can hold you accountable provides an outside factor to keep you making progress. It’s a tactic many rehab programs use as a way to prevent common relapse triggers.

This alleviates some of the pressure off of you, as it’s now not entirely up to you to keep yourself motivated. A partner is harder to say no to than yourself and is likely to be less receptive than you are to excuses. Take advantage of someone who won’t let you stray from your goals.

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Finding motivation to meet your long-term goals is hard, and maintaining it over a long period of time can feel impossible. Using these techniques, you can push yourself towards the success you’ve always wanted but never had the time to accomplish.

Featured photo credit: Kirk Olson via flic.kr

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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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