Advertising

Last Updated on December 4, 2020

Not Making Progress? 3 Ways to Get Moving Again

Advertising
Not Making Progress? 3 Ways to Get Moving Again

The best things in life never come easily. And it’s discouraging to work on a personal or career goal for a long time without seeming to get closer to the desired outcome.

My work requires me to stay on top of things 24/7. It seems like I’ve had things figured out since day one, but that is far from the truth. More often than not, I spend my day reading online articles, watching YouTube videos, and doing everything except the things I need to get done.

Sound familiar? Everyone has days like this.

With time, it’s easy to feel like you’re not making progress — losing track of the big picture and your ultimate vision, being busy without meaningful results to show, and feeling overwhelmed and distracted all the time.

After studying a number of research articles and experimenting with a long list of life hacks, here are three ways to get moving again if you’re feeling stuck and not making progress.

Extrinsic Motivation Vs Intrinsic Motivation

First, it’s important to understand motivation as that is often what drives us forward (or what we’re lacking). Most people feel stuck when they lose motivation. When that happens, you start to feel uncertain of your vision and goals. It’s easy to start doubting yourself and wondering if your goals are even achievable. Some might even take it personally and start seeing themselves as less than what they’re capable of.

Advertising

Without motivation, it’s challenging for you to charge forward, let alone to get moving again when you feel that enormous stress and resistance upon you. But when people talk about motivation, they think about external rewards, like more money and greater pleasures to push themselves forward.

Extrinsic motivation doesn’t last. Instead, you need to cultivate intrinsic motivation if you want to make progress again. The big question is: How do you do that?

How to Start Making Progress

Getting stuck is normal. Some people feel stuck for a day, a week, or months, but we can always start marking progress again with a few tweaks to our routine. Try the following tips to get yourself motivated and moving forward.

1. Reconnect With Your Why

David Goggins is a retired Navy SEAL, an extreme endurance athlete, and now a successful author of the book Can’t Hurt Me[1]. He came from a tough background of poverty, domestic violence, learning challenges, and obesity issues. However, he then moved on to complete not one but two Hell Weeks — the toughest military training in the world — and finish multiple ultra marathons and ultra triathlons.

To him, we all have limitless potential, and all of that is in our minds. When asked how he was able to become mentally tough and pull off those unbelievable feats, it came down to a simple question he asks himself: “Why am I doing this?” When the pain was too much to handle during the SEAL Hell Week or the 100-mile ultra marathon where his mind and body were telling him to give up, all he did was ask: “Why am I doing this?”

It wasn’t easy. For most people, the why question might lead to the answer of giving up. But if it’s something that matters to you, there will always be a strong, fundamental reason that makes giving up not an option. Some examples of times when you may need to ask “why” include:

Advertising

  • When you’re having trouble getting your client’s work done.
  • When you’re not making progress at your business.
  • When things get difficult in your relationship.

You don’t get into these career and personal goals for no reason. You commit yourself to them because there’s something bigger than your needs of instant gratification, your fears, and probably yourself. It’s crucial for you to reconnect with the why when things look less optimistic than you want them to be.

2. Create a Sense of Control

In 1998, Professor Carol Dweck from Columbia University and her student, Claudia Mueller, presented two groups of fifth graders with a simple test to carry out a study on how a compliment affects a student’s performance[2].

After the test, both groups of students were told that they had scored well. The variants were what came after that. They acknowledged the first group of students for their intelligence: “You’ve done very well. You must be smart.” They then praised the second group of students for their effort: “You’ve done very well. You must have worked hard on these problems.”

The key difference between intelligence and effort is the locus of control. Intelligence, to most people, comes naturally and falls under something outside of our control. On the flip side, hard work is considered as the internal locus of control because it’s something we choose to do.

After that, they gave both groups of students a different test that was so hard that only a few students were able to solve it. But the interesting finding was not how well the students scored on the test, but how they responded to the challenge. Professor Dweck found that the first group of students who were praised for their intelligence spent less time trying to solve the harder test. The second group of students, who were praised for their effort, were more willing to invest time in solving it.

The research demonstrates how different types of praise affects our performance, but more importantly, how having the external or internal locus of control affects our motivation to keep going when things get tough. In simpler terms, in order to get motivated, you need to feel that you’re in control of your current situation.

Advertising

Instead of staying in the state of helplessness when you feel stuck, do something — anything, however small it is — to regain the sense of control. It could be:

  • Feeling stuck with your fitness goal and don’t feel like working out? Stop overthinking and go do one single push-up.
  • Too many emails to reply to and not sure where to start? Type a five-word sentence to every reply you need to make, save it, and go back to them later.
  • Not getting new clients or sales for your business? Reach out to help someone with tips for free.

Remember, one small obstacle is never the thing that ruins your life. It’s the inaction that lets obstacles and setbacks stack on top of each other. Making progress isn’t about doing something perfectly, it’s about taking back the control and moving forward one step at a time.

3. Focus on Tiny Actions

Four years ago, I attended a Tony Robbins event. He said, “In order to change your life, you need to take massive action, massive action, massive action!” Yes, Tony repeated “massive action” three times. I disagreed with that.

You see, every action we take requires effort and energy. Talking about massive action might make you sound smarter in conversations, but it’s not as practical as it seems in real life. The bigger the action is, the higher the resistance pulling us away from getting started, staying focused, and being consistent. Instead of focusing on massive action, try starting small if you want to start making progress again. Here’s why:

  • Tiny action takes less willpower — most of the time, it takes little to no effort and energy. It means you can get started and stay consistent easily.
  • Tiny tilt in degrees (in any area: mindset, habits, vocabulary, etc.) can lead to monumental differences in trajectory.
  • The compounding effect of consistent, small action will eventually get you where you want to be.

We can also see massive action as a combination of many small actions — often, it means nothing without unpacking it. For example, big goals like “I want to lose weight,” “I want to become an author,” or “I want to start a successful business,” don’t mean much without the steps to get there.

Clearly, these goals are massive plans made up one step at a time. The solution is to break them down into smaller, manageable chunks of tiny actions. It may seem insignificant at first until they add up into something so big that it changes your life completely.

Advertising

How I Did It

To give you a real-life example, I got stuck writing this guest post. I received an email from LifeHack about the topic, spent hours researching and outlining it, and then got stuck at making it flow. Weeks passed, and I was far from making any meaningful progress.

One day I spent the time going through my personal blog — full of articles on motivation, psychology, and productivity — as an escape to writing this blog post. And then it struck me that I’ve learned how to get out from the rut all along. So here’s what I did:

  • Reconnect with my why. Why am I writing this guest post? Or better yet, why am I even writing? My vision is to build a successful blog and become an author — and writing is what I do.
  • Create a sense of control. To regain the sense of control, I scrapped the original outline and started dumping words onto the Google Doc. With words on the paper, my confidence and motivation to complete this guest post increased significantly.
  • Focus on tiny action. Instead of thinking about completing the entire article at one-go, I commited to 30 minutes of writing per day. I spent these daily sessions to edit and re-edit what I had from my brain-dumping session.

And that’s how I got what you’ve been reading here..

In fact, this doesn’t only apply to smaller projects like writing a blog post. You can implement the same principles on improving your health, career, and relationships whenever you feel stuck.

Final Thoughts

Often, it’s not that you’re not making progress. We’re wired for instant gratification, so it’s usually hard for us to see things over the long run. That’s also why investors fail to invest for the long-term and people don’t give themselves enough time to succeed.

If you’ve been focusing on becoming better every day, it’s inevitable that you’re making some kind of progress in one way or another. Unfortunately, you just don’t realize it. The solution is simple: keep track of every small win and celebrate it.

Advertising

The best way to do this is to keep a daily journal and review what you’ve done and accomplished at the end of a day. Ask yourself what have you accomplished today and how you can do better tomorrow. If you got something meaningful done for the day, don’t forget to celebrate it, however small it is.

More Tips on Making Progress

Featured photo credit: Lindsay Henwood via unsplash.com

Reference

[1] David Goggins: Can’t Hurt Me
[2] The New York Times: Praise Children for Effort, Not Intelligence, Study Says

More by this author

Dean Yeong

Self-improvement writer and performance coach

Three Scientific Hacks to Healthy Eating with Little Effort Not Making Progress? 3 Ways to Get Moving Again what to read next What to Read Next? 30 Inspiring Books That Will Expand Your Mind 7 Best Ways of Learning Effectively 6 Counter-intuitive Methods to Make Your Life Better that No One Talks About

Trending in Goal Getting

1 8 Reasons Why Goal Setting Is Important to a Fulfilling Life 2 What Are Process Goals? (With Examples) 3 8 Simple and Effective Ways to Start Reaching Goals Today 4 How to Create an Action Plan and Achieve Your Personal Goals 5 20 Excuses Most People Make That Stop Them From Reaching Their Dreams

Read Next

Advertising
Advertising

Last Updated on September 27, 2021

8 Reasons Why Goal Setting Is Important to a Fulfilling Life

Advertising
8 Reasons Why Goal Setting Is Important to a Fulfilling Life

The importance of effective goal setting cannot be overstated on our personal journeys towards success. This is why there are countless articles out there on how to set your own SMART goals and even why it’s a skill commonly taught to a small degree in classrooms.

Learning the importance of goal setting and the benefits of sticking to those goals can be the defining factor determining whether we truly embrace the importance of goal setting. The more willing we are to embrace this method, the more likely we become to reach our personal definitions of personal and professional success.

Thus, this article is going to walk you through some of the benefits you’ll see from learning to set goals for yourself and answer the question — why is goal setting important?

1. Goals Guide and Align Our Focus

It’s hard to get to where you want to be in life if you don’t know what you’re aiming for. Some people believe avoiding goals means living a more care-free life. How many times have you heard the phrase “If I have no expectations, then I can’t be disappointed”?

But is that really what our lives have come to? Living just to avoid disappointment? It doesn’t seem like an overly optimistic view in my opinion. And since you’re reading this article, I’m willing to bet that you agree with me.

Without goals, we lack a degree of direction and focus. Sure you may be able to avoid disappointment, but just avoiding disappointment doesn’t mean you are necessarily happy.

Without goals, we will pointlessly waste our time, energy, and efforts. Listen to anybody who is the top of their field and they’ll tell you something like this,

“Yes talent is important, but often your success depends much more on what you decide to do with that talent.”

And what you will do with your talent largely depends on your focus.

Your goals give you direction. Your goals give you something to shoot for. This direction and target you create in your mind will help you to progress towards your main life goals rather than simply wander around aimlessly. These goals will help you align your actions and behaviors as you continue moving forward.

Advertising

So, why is goal setting important? Because it gives you direction, alignment, and purpose!

2. Goals Help You Avoid ‘Shiny Object Syndrome’

Basically, shiny object syndrome is always being in pursuit of the next big thing, constantly switching your goals based on what you feel is most fun and interesting at the given moment, but never actually giving yourself time to accomplish any of those goals.

You don’t get anywhere because you continually change the direction you are heading in. This is one of the consequences that may result if you decide to live a life without goals.

Your goals can sometimes help you to create mental barriers, or blinders, that help you to remain focused on what you think is important and avoid the things that are second priority. When you outline goals for yourself, you are better able to avoid things that distract you from achieving and accomplishing those goals.

Setting goals helps you to step around the other shiny objects because you’ve taken the time to make some mental notes that remind you what it is that you want from your life. Your goals act as subconscious deterrents to anything less than your main priorities. This is what helps you to reach your personal definition of success.

So, why is goal setting important? Because not only do goals tell you what you want from life, but they also help you realize what you need to give up and avoid to achieve that.

3. Goals Turn Our Largest Goals into Manageable Steps

A lot of us have big hopes and dreams. It’s one of the things that make our lives exciting!

But a lot of us never take the time to figure out how we can effectively get from point A to point B. So, sadly, we never fully achieve those goals. We look at our dreams and convince ourselves that only a select few people ever achieve them, so we write ourselves off as people not meant to reach that level of success. Looking at the end product of a goal can be intimidating, daunting, and discourage us from even pursuing them.

Thankfully, goal setting helps us break large intimidating goals into smaller ones. These small steps and more achievable goals will help us to build momentum and will encourage us to keep working towards the next phase of our goal. The form the foundation from which we can begin building the life that we truly hope to have for ourselves, our families, and may even for our communities depending on how big your goals are!

Whenever I get talking about this aspect of goal setting, I can’t help but think about the mountain climbing analogy, and that the easiest way to climb a mountain is simply step by step.

Advertising

So, why is goal setting important? Goal setting gives you a list of manageable steps that you can take in order to take your life from where it is now to where you want it to go both effectively and efficiently.

4. Goals Encourage You to Take Action

This builds on the last benefit of goal setting. Not only does effective goal setting help you break down your larger goals into smaller, more manageable ones, but it also encourages you to actually begin taking action on those goals. After all, a plan is completely worthless if you aren’t willing to invest the effort required to execute it.

Setting your goals and putting your plan in place motivates you to begin taking action towards achieving them. These goals give you something to plan and work towards. Essentially, they help propel you forward.

What I like to do is write out and place my goals somewhere that I’ll regularly see them. This constantly serves as a reminder of my top priorities. It allows me to focus on taking small progressive actions towards achieving these goals daily.

This ensures that I don’t fall into the trap of setting a goal, beginning to work towards it for a while, but then having my motivation fade resulting in me falling off track. This is exactly what many people see happen when it comes to their “New Year’s Resolutions.”

If you want to learn about how to take action towards achieving your goal, here’s how: How To Take Action Towards Your Goals Right Now

So, why is goal setting important? Because goal setting actually motivates you to stop thinking about your goals and actually get out there and achieve them!

5. Goal Setting Helps You Continually Improve

This is something that a lot of personal development and self-improvement writers talk about, continual improvement. For those of you who are not aware of the term, continual improvement is exactly what it sounds like — taking small steps towards improvement as frequently as you can to develop into the person you want to become.

What’s the point in improving a little bit each day if you’re not improving in the areas that you want to improve in after all?

The goals that you define for yourself will inevitably shape you into the person who you want to become. They’ll shape your character. Your goals can help you measure your progress as you strive for this type of development.

Advertising

Essentially, having goals helps you determine where you started, where you are now, and how much further you need to go. In this manner, your goal setting can serve as milestones and benchmarks that help you determine how well you’re progressing towards your most important goals!

So, why is goal setting important? Goal setting helps you make improvements each day that will slowly transition you into the person you want to become.

6. Goal Setting Keeps You Accountable

Not only does setting goals help you measure your progress, but it also is a means through which you can keep yourself accountable. Too many goals fail because they lack this crucial aspect of outlining accountability.

For example, if I have the goal to do 50 push-ups, that’s great. Most people would support that goal. However, this goal lacks accountability. When do I want to accomplish this goal by and what steps do I take to get there? These are important questions that the original goal leaves unanswered.

A much more descriptive and specific goal could be to do 50 push-ups within the next 3 months by starting at 5 push-ups, and then adding 5 each week. This goal outlines the deadline as well as the steps I’m going to take to achieve it. This plan will keep me accountable because if I fail to retain my progression schedule, I will know that I’m not going to achieve the goal on time.

Additionally, it can serve as a marker helping to signify when something is impeding my progress that I may not have initially accounted for. This tells me that I need to re-evaluate what I’m doing and figure out what adjustments I can make to facilitate my success.

So, why is goal setting important? Setting goals is key to keeping ourselves accountable and on-track towards accomplishing our goals according to the schedules and deadlines we set for ourselves.

7. Goals Make You Feel Good

Trust me, the progress you feel as you set and achieve goals can become super motivating and super addicting (in a good way)! The dopamine release you get from achieving your goals is like a little reward for our brains that continually motivates us to try and hit that next goal!

Having some clearly defined goals will help you to feel better about yourself and your life in general, especially when you stick to those goals, actively work towards achieving them, and end up accomplishing and surpassing your initial expectations. I’m not the oldest book on the shelf myself, but I can attest that there are not many feelings quite like the one you experience when you truly get on a roll!

Additionally, our goals give us an endpoint to shoot for. Rather than progress for progress’s sake, you can actually see where you’re heading! That’s so much more rewarding. Think about a long car trip as a kid. You ask “if you’re there yet?” ever 20 minutes. It seems like the drive drags on forever.

Advertising

If you don’t know where you’re going, you risk the journey becoming tedious. It doesn’t tend to be much fun wandering around aimlessly. Goals make us feel good about where we’re directing ourselves.

So, why is goal setting important? Because setting goals and accomplishing them plain and simply make us feel better about ourselves and our lives!

8. Goals Help You Live Your Best Life

I’ve talked a lot in this article about how goal setting helps us progress towards our top priorities and live the way we truly want to live. So I think it’s fit to end the article with this goal because, in the end, I feel it’s the most important one.

Setting your goals and clearly defining what they mean to you will help you live a life that is tailored to your beliefs and values. Your life will become directed towards the things that you most want to achieve.

Life is a tricky game and only in very rare circumstances are things handed to us on a silver platter. Often it takes a great degree of work, planning, and effortful execution of both.

There is no point clinging on to things in your life if they don’t bring you happiness or help you accomplish something that, in some way, aligns with your goals.

Simply put, setting goals helps us live a life that allows us to pursue the challenges and rewards that we truly want to achieve.

So, why is goal setting important? Because our time is always limited, and setting clearly defined goals can help ensure that you make the most of your life and live to the fullest! Find out more here: How to Use SMART Goal to Become Highly Successful in Life

Final Thoughts

These are just a few of the benefits of goal setting that outline why it truly is so important. If you take a moment or two, I bet that you can even think of a few more benefits yourself that you could add to this list.

If I could leave you with something, it would be this:

Advertising

Goal setting has the potential to take us to some amazing places in life because we all have talent and ambitions. To achieve your biggest dreams, you need to be willing to sit down and create a life design uniquely tailored to you that will help you achieve them!

More Tips About Goals Setting

Featured photo credit: Unsplash via unsplash.com

Read Next