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Published on June 9, 2020

How to Be Committed to Your Goals Even During Hard Times

How to Be Committed to Your Goals Even During Hard Times

Learning how to be committed to your goals is as important as setting them. Anyone can set a goal—like losing weight, getting a new job, or beating a world record in hula hooping—but what happens when you reach a plateau? What if you face a family emergency that disrupts your lifestyle? What happens if economic circumstances force you to into a difficult situation?

Remaining committed to your goals can be challenging during these exceptionally difficult times, but with the right strategies, you can stay persistent—and ultimately achieve more.

Staying committed to your goals isn’t just about brute forcing your way to the end of the path through willpower. Instead, it’s better to focus on smaller, actionable steps to help you remain committed in the face of adversity.

1. Find New Commitment Devices

A commitment device is a psychological concept devised by authors Stephen J. Dubner and Steven Levitt[1]. Essentially, a commitment device is a mechanism or measurable consequence that encourages you to stay committed to a behavior. It’s a way to lock yourself in to a course of action you might be unwilling to do otherwise.

For example, let’s say your goal is to lose weight, but you’re always reluctant to step on the treadmill. A commitment device could be watching an episode of your favorite TV show while working out; if you’re motivated to watch the next episode, you have to exercise.

Get creative, and find a commitment device that ties into the activities that take you closer to your goal.

2. Recalculate Your Goal

You may be reading this guide hoping for advice on how to achieve your original goal, even in the face of an oppressive challenge. Unfortunately, this isn’t always possible. That said, it is possible to continue making realistic progress.

For example, let’s say your goal is to run a marathon this summer, but you’ve suffered a significant knee injury and your doctor has advised you to rest for a month. Achieving your original goal may no longer be possible, so consider recalculating that goal[2]; can you run a half marathon by fall instead?

3. Take a Break

Similarly, you may consider taking a break—as long as you do this with the right attitude. More than 80 percent of people give up on their New Year’s resolution by the second week of February[3], and when they do, they feel horrible. They feel like failures, like they weren’t strong enough to follow through on their mission.

However, if you’re facing significant adversity that may be reduced or absent in the future, there’s no shame in temporarily walking away from your main goal. Don’t see it as a failure; see it as saving your energy up for a better attempt in the future.

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If you can, set a date or time when you’ll return to your goal, or pledge to return once circumstances have changed.

4. Establish a New Routine

Goal progress is almost always a byproduct of our routines. It is the daily habits we have, accumulating over time, that result in progress (or lack thereof). If you’re facing new, difficult circumstances, you’ll need a new routine to overcome it.

For example, can you wake up an hour earlier to squeeze in a study session before work? Can you take a long lunch to spend time honing your skills?

Changing your routine can be tough, but it’s worth the effort.

5. Build Your Inspiration

What inspires you to reach this goal? Finding new sources of inspiration and reinvigorating old ones can bring you the new energy and renewed focus you need to power through a tough situation.

For example, do you have professional role models who have achieved this goal in the past? Listen to talks they’ve given, or post photos of them on a motivational board.

Are there movies, songs, or books that particularly inspire you? Turn to them more frequently.

6. Keep Your Goals Visible

Along with this, it’s a good idea to keep your goals visible. Being reminded of your goal on a regular basis can help you remain focused on its completion and discourage you from engaging in counterproductive activities.

As a simple example, you can write your goal down on an index card and place it somewhere you walk past frequently throughout the day.

7. Get Social Support

Social support is strongly linked to goal achievement, in part because other people can help you stay accountable for your goals. If you tell a friend you’re quitting smoking, and you light up a cigarette, they’ll be there to remind you of your original vision.

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However, social support goes beyond that; depending on what difficult circumstances you face, social support can help you resolve them. For example, a good friend can help you manage a difficult move or get through a traumatic event.

And even if you’re not in need of a specific type of help, general social support can improve your mental and physical health[4], improving your ability to achieve any kind of goal.

8. Remember Why You Got Started

Why did you set this goal in the first place? If you’re losing motivation or momentum, take a moment to reflect on your original motivations. How were you feeling? What was happening around you?

Reconnecting with your former self can be immeasurably motivating.

9. Focus on the Big Picture

Next, try thinking about your goal in the context of the bigger picture. Your goal is likely a specific subset of a broader family of achievements; for example, your main goal might be to stop drinking alcohol, but reducing your intake down to three drinks per week is still going to result in an improvement in your health.

Achieving a body weight of 160 pounds may be ideal, but any amount of exercise and healthier food choices will be beneficial for you. Specific goals are highly motivating, but in some situations, it’s better to have a more generalized outlook.

10. Pay Attention to How You’re Spending Your Time

Time management skills play a massive role in the achievement of any goal. No matter what, you’ll need to spend time making progress, whether that’s by reading, exercising, or putting in genuine work hours. If you’re spending that time on unproductive tasks or on things that reduce your focus or energy, it’s going to hurt your potential.

The best way to approach this is by measuring how you spend your time. How many hours per day do you spend scrolling through a social media app? How many do you spend on binge watching a guilty pleasure show? How many emails do you get every day?

These are areas of time expenditure that can easily be reduced.

11. Eliminate One Bad Habit

Speaking of reductions, if you’re struggling to achieve a goal, try to focus your energy on eliminating just one bad habit. It doesn’t have to be related to your main goal; the point is to do something positive for yourself and feel more confident about your abilities.

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If you’re able to cut out something like biting your nails or stress eating cookies at 2 am, you’ll feel incredible—and you can channel that energy into your next goal.

12. Cultivate More Energy

Many people prematurely stop pursuing their goals because they simply don’t have the energy. They’re exhausted in the face of adversity and can’t find the energy to spend on their bigger goals. You can combat this by cultivating more energy however you can.

Eating nutritious meals, exercising, drinking caffeinated beverages (in moderation), talking to loved ones, petting animals, taking power naps, and doing small things that you love can all boost your energy levels in different ways.

13. Work in Smaller Time Intervals

If you’re feeling overwhelmed, try to break your goal-related work into smaller, more manageable time intervals. Instead of worrying about whether you can adhere to your month-long workout plan, focus on having one good session at the gym.

Instead of focusing on getting your master’s degree, focus on taking one class, or even completing one assignment for that class. Instead of trying to get an entire project done in one day, just do 15 minutes of work on it.

You’ll feel a greater sense of achievement, which could build momentum you can use in pursuit of your main goal[5].

14. Focus on Small Victories

Similarly, you can focus on achieving and celebrating small victories. What steps have you taken to get closer to your goal? Consider them, and feel good about them. How have you improved in the past week? What are you grateful for?

Expressing gratitude in any way is proven to make you feel happier[6], so make the time to do it, whether you write about it in a journal or just talk to yourself about it.

15. Work on an Adjacent Goal

If you can’t make progress on your core goal, consider working on an adjacent goal. For example, let’s say your goal is to write a novel. Can you instead work on an outline, or develop a character sheet? Can you work on a short story that will help you hone your narrative writing skills?

In many cases, these smaller, related goals are more manageable, and can make you feel like you’re taking a break from your main focus.

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However, at the same time, you’ll be developing meaningful skills and making progress in a way that matters.

16. Build up Your Positive Self-Talk.

Your subjective feelings of positivity and happiness will affect your ability and willingness to work toward a goal. Fortunately, scientific research has demonstrated that it’s possible to increase your happiness[7], even if you can’t change your environmental circumstances.

One habit that can crush your motivation and self-esteem is negative self-talk; occasionally, we all practice negative self-talk with internal dialogue like, “I can’t believe I messed this up,” or “I’m never going to get back on track.”

Remain aware of these messages when they run through your head, and replace them with positive ones, like “I learned a lot from this, and I’ll do better next time,” or “In a week, this setback won’t even matter.”

17. Identify and Neutralize the Source of Your Challenge

You’re facing especially challenging circumstances, so one of the best things you can do is eliminate the source of that difficulty—which may be easier said than done.

For example, are you finding it hard to work on your academic goals because of your excessive work schedule? Consider taking a reduction in hours or delegating some of your responsibilities. Are you unable to resist temptation because your friends have similar bad habits? Consider establishing some distance, and socializing with a new group of people.

The Bottom Line

Physical, mental, financial, and emotional hurdles can get in the way of your path to achieving your goals, but they don’t have to bring your progress to a halt. Focus on taking actionable steps to motivate yourself and remain committed to your values—even if that means making some small compromises or adjusting your original plans.

More Tips on Achieving Goals

Featured photo credit: Ales Krivec via unsplash.com

Reference

More by this author

Jayson DeMers

Entrepreneur and Productivity Expert

How to Stay on Task And Be Laser Focused 13 Visualization Techniques to Help You Reach Your Goals Time Blocking for Productivity (A Complete Guide) Why Am I Lazy? 15 Ways to Stop Being Lazy and Unmotivated How to Be Committed to Your Goals Even During Hard Times

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Last Updated on September 18, 2020

How to Improve Memory: 7 Natural (and Highly Effective) Ways

How to Improve Memory: 7 Natural (and Highly Effective) Ways

Memory plays an integral role in our lives, both in the short and long term. If you’re wondering how to improve memory, I’m here to tell you that there are natural and effective ways to do so.

Despite what you might think, improving your ability to recall information is certainly possible. You just need to know the right ways to do it.

Let’s dive straight into the first of seven easy ways to improve memory efficiently and reduce the risk of memory loss.

1. Meditate

We live in a world of non-stop, 24/7 information. It’s like a waterfall that’s endlessly pouring news, data, facts, and figures into our conscious minds.

Unfortunately, our brains are not designed to absorb this tremendous amount of information. It’s no wonder, then, that most people struggle to remember information and recall things.

Even if you believe you have a good memory and are comfortable with multi-tasking, you’ll also be aware that there’s only so much information your brain can process at one time. Research suggests that the more information and distractions you receive, the harder it is for you to transfer information to your long-term memory[1].

Fortunately, meditation can help.

Even if you just meditate for 10 minutes per day, you’ll boost your ability to focus, which, in turn, will make it easier for you to remember important facts.

While any amount of meditation will do something to help your memory, one study pointed out that “8 but not 4 weeks of brief, daily meditation decreased negative mood state and enhanced attention, working memory, and recognition memory as well as decreased state anxiety scores”[2].

Therefore, if you’re looking for the most benefits, try sticking with a meditation practice for at least 8 weeks.

However, meditation doesn’t just have to be closing your eyes and sitting in a lotus position. Some people prefer to simply take a short walk in nature. This clears and calms their mind, and still provides the all-important boost to their focus.

2. Get Plenty of Sleep

If you’re sleep deprived or have not been sleeping well, then it’s likely that you’re not able to remember well either. This is because sleep and memory are intimately connected.

If you have a busy life and regularly find yourself not getting enough sleep, then this will negatively impact your cognitive abilities, including your memory.

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If you want to learn how to improve memory, how much sleep should you be getting?

Well, according to the National Sleep Foundation[3], you need a minimum of seven to nine hours of sleep per night. If you get this amount of sleep regularly, then within just a few days, you’ll see a tangible improvement to your ability to remember and recall things[4].

If you want to improve memory, get plenty of sleep.

    Maintaining a proper sleep cycle is not always easy (especially when the latest Netflix series has just been released!), but if you care about improving your long and short term memory, then it’s critical that you try to get at least the recommended amount of sleep every night.

    Try these three things to naturally improve your sleep cycle:

    • Have a fixed bedtime (preferably before 10pm)
    • Don’t eat too late
    • Make sure your bedroom is as dark as possible

    Sleeping is a precious activity. It regenerates your body, clears your mind, and helps with the storing and retrieval of information.

    However, don’t sleep just yet, as I want to tell you about another great way to increase memory.

    3. Challenge Your Brain

    When was the last time you challenged your brain?

    I don’t mean challenged in the sense of overeating or under-sleeping. I’m referring to stretching your mental capabilities through things like crossword puzzles, Sudoku, and memory games.

    To expand your memory bank, and to make your recall razor-sharp, you need to continually challenge your brain.

    Feedback from Lifehack readers such as yourself has suggested that brain training apps are a super-effective way of doing this. Used regularly, these apps can enhance your focus, attention span, problem-solving ability, and memory.

    There are hundreds of these apps available (most of them for free), but I recommend starting out with one of the big three:

    • Peak (Android/iOS, free, 10 million+ downloads)
    • Lumosity (Android/iOS, free, 10 million+ downloads)
    • Elevate (Android/iOS, free, 5 million+ downloads)

    If you normally spend a chunk of your week playing computer games, then instead of shooting and killing your enemies, why not let some of them live while you put your attention into boosting your brain power!

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    Challenging your brain will strengthen your neural pathways and enhance your mental abilities. But don’t just take my word for it; try one of the apps above and see the positive benefits for yourself.

    4. Take More Breaks

    When I think back to my days as a budding entrepreneur, I distinctly remember working all the hours under the sun—and many under the moon, too!

    At that time, I believed that breaks were for the weak, and to become wealthy and successful, I needed to shed blood, sweat, and tears.

    However, if you want to know how to improve memory, taking regular breaks is the best way to keep yourself productive, creative, and alive to opportunities. It’s also the best way to learn new information.

    Typically, when studying lots of new information, most people will spend hours reading it in an attempt to learn and remember the content as quickly as possible. Unfortunately, they’ve overlooked something.

    One 2011 study from the University of Illinois concluded that “the brain is built to detect and respond to change…and prolonged attention to a single task actually hinders performance”[5].

    This is based on something called the “vigilance decrement.” This can be applied to many things. For example, we often don’t notice the feeling of clothing touch our bodies because our brain becomes accustomed to the sensation. However, if you change clothes, you’ll likely notice the difference in texture and temperature for a few minutes.

    When you take a break from memorizing information, it refocuses your attention and energy, leading to increased focus overall.

    It’s similar to physical exercise. You wouldn’t attempt to train vigorously for four hours in a row. Instead, you’d take regular breaks to give your lungs, heart, and muscles adequate time to recover. Failing to do this will result in muscle cramps and overexertion.

    Basically, make sure you take regular breaks when learning new information. I recommend at least a 10-minute break every hour. (You may also want to take a look at the Pomodoro Method.)

    5. Learn a New Skill

    I love this quote, as it’s 100% true but frequently overlooked:

    “Learning never exhausts the mind.” -Leonardo da Vinci

    From my experience of helping to develop the careers of dozens of Lifehack employees, I can definitively say that participating in meaningful and purposeful activities stimulates the mind. It also reduces stress and enhances health and well-being.

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    Let me give you an example of this:

    Imagine you work for a global financial institution in one of their call centers. You take over 100 calls a day, many of them complaints. When you started the job a few months back, you were excited to be in full-time employment and working for a household name.

    Unfortunately, your initial enthusiasm quickly turned into frustration.

    The endless complaint calls began to take their toll on you. And the supervisors irritated you too, as they were far too interested in micro-managing you rather than letting you work in your own way.

    Now, in the story above, the ending could be that you put up with a job you didn’t like and led a dull and frustrated working life for years and years. However, an alternative ending is this: you channeled your dissatisfaction into learning a new skill (computer coding).

    It took you a year or two to get up to speed, but it allowed you to successfully upgrade your career, and the ongoing learning made the call center job much more bearable.

    Clearly, learning new skills gives you impetus, focus, and something to aim for. Your brain loves to learn, and you should tap into this by always seeking out new information. When learning becomes a habit, you’ll find your ability to remember and recall things effortlessly becomes a habit, too.

    If you want to know how to learn something new every day, check out this article.

    6. Start Working out

    If you’re not already working out regularly, then here’s another reason to do so:

    Exercising for 20-30 minutes three times a week will improve your long-term memory[6].

    Regular physical activities increase blood flow in your body and supplies the brain with extra oxygen and nutrients. A well-nourished brain is a well-functioning brain!

    Even if you don’t have much time, research has shown that a daily burst of 60 seconds of high-intensity exercise offered many of the benefits of the longer exercise routines[7].

    Interested in getting started?

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    Here are five different ways that will help you work out:

    • Join a gym
    • Join a sports team
    • Buy a bike
    • Take up hiking
    • Dance to your favorite music

    7. Eat Healthier Foods

    I’m sure you’ve heard the expression: “You are what you eat.”

    This applies to your brain, too.

    The food that you eat helps determine your brain’s capacity to store and recall information. A poor diet (think junk food + soda!) harms not just your physical health, but your mental health, as well.

    Fortunately, there are several foods that are especially good for your brain and your memory. These include: blueberries, celery, and dark chocolate. But any fruits, vegetables, or foods high in antioxidants will have a positive effect on your brain and memory. Here’re some ideas: 15 Brain Foods That Will Super Boost Your Brain Power

    Conversely, highly-processed foods and those loaded with sugar will have a negative impact on your memory. This is due to them providing insufficient nutrients for your brain, leading you to easily suffer from mental fatigue.

    If you want to improve your mental health, eat and drink an abundance of these for brain health:

    • Turmeric – Helps new brain cells grown
    • Broccoli – Protects the brain against damage
    • Nuts – Improves memory
    • Green tea – Enhances brain performance, memory and focus[8]
    • Fish oilFish oil supplements can increase your brain power

    Here’re more brain food options that improve memory!

    Also, remember that your brain is about 75% water, so dehydration can have a huge effect on the way your brain functions. Stay hydrated if you really want to improve memory!

    Final Thoughts

    I sincerely hope these seven memory boosting ways that I’ve covered in this article will be helpful for you.

    You don’t need to implement them all, but you can try out the ones that appeal to you.

    But, if you’re serious about dramatically improving your memory and avoiding cognitive decline, then make a start right now on adopting one or more of the ways I’ve suggested.

    More on How to Improve Memory

    Featured photo credit: Eric Ward via unsplash.com

    Reference

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