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5 Tips to Help You Keep Your Promises

5 Tips to Help You Keep Your Promises

     We make commitments to others and ourselves all the time. The question is: Do we keep them?

    When we fail to keep a promise, it communicates to the other person that we don’t value him or her. We have elected to place something else ahead of our commitment. This can result in an erosion of trust in our relationships.

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    More importantly, we are telling ourselves that we don’t value our own word. Not keeping a promise to yourself is the same as disrespecting yourself. Eventually, it can harm our self-esteem, confidence, and experience of life.

    Make it concrete

    Make sure that are certain that you will be able to do something before you commit to it. Then be clear on the expectation, action, or result that is agreed to. Then set a firm deadline. Firm promises that are set in stone are more likely to be kept. Never make a promise that you are not sure you can keep.

    Get it in writing

    Businesses and professionals most often get themselves into trouble when they have made a verbal agreement. The difficulty with verbal agreements is that they are often vague and tend to be perceived differently by both parties. You may not even agree when a promise or agreement unfulfilled, because you have differing views on what precisely was promised.

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    Memories are faulty, perception is skewed, and wording tends to be unclear. Make it a practice to get professional agreements in writing. This makes is much easier for both parties to keep their word. When both parties are very clear on what is expected; it is more likely that agreements will be upheld.

    Small promises count

    People often dismiss small promises as unimportant, but that is just not true. You don’t call back when you say you will, you don’t repay a loan that’s outstanding, or maybe it just doesn’t seem important to keep a confidence. If you fail to take the minor promises seriously, you destroy trust and damage your reputation.

    Failing to keep these small promises gives the appearance of being disorganized and irresponsible. You make the other person feel dismissed and unimportant. Conversely, you can build trust by demonstrating that you keep your word even on seemingly inconsequential things.

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    Perhaps even more important, when people realize that you consistently keep smaller promises, they will reasonably believe that you can keep your word on important things. This will actually help build your reputation as a trustworthy person.

    Do it anyway

    Don’t rationalize or make excuses for yourself. Push yourself a bit, work a little longer, sacrifice something else, persist, and persevere, despite what it costs you. Both the external and internal cost of failing will be much higher.

    Following through on a difficult promise not only gives you satisfaction, but also raises the level of respect you receive from others. If you truly want to be successful in life, have high quality relationships, and advance your career or business, hold promises as sacred agreements, don’t miss deadlines, and make a practice to follow through on your commitments. Don’t make excuses.

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    That said, on rare occasions something truly unavoidable prevents you from making a deadline or keeping a promise. When this happens, ask to alter the promise or be released from the agreement. Most people will understand if you have consistently kept your promises in the past.

    Expect the same of others

    Most often, people will keep their word. You should expect the best of people and give them your trust until they prove they are not worthy of it. Don’t make the mistake of taking agreements you make with others lightly. Be clear about what they are promising, and then hold them to it.

    However, when someone fails to keep their word, don’t excuse them. Be clear and honest in your disappointment. Remind them of their broken promise and let them know how failure to act on their part has inconvenienced you, cost you, hurt you, or let you down.

    When this happens, don’t expect them to keep their promise in the future. Trust once damaged, must be earned again. Be sure to surround yourself with those types of people that you can depend on. Then you can be relatively confident they will follow through on their promises and you don’t need to check up on them.

    (Photo credit: Child with raised hand making a promise via Shutterstock)

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    Royale Scuderi

    A creative strategist, consultant and writer who specializes in cultivating human potential for happiness, health and fulfillment.

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    Last Updated on September 18, 2020

    7 Simple Rules to Live by to Get in Shape in Two Weeks

    7 Simple Rules to Live by to Get in Shape in Two Weeks

    Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

    Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

    1. Exercise Daily

    It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

    If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

    Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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    If you’re a morning person, check out these morning exercises that will start your day off right.

    2. Duration Doesn’t Substitute for Intensity

    Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

    One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

    This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

    3. Acknowledge Your Limits

    Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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    Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

    Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

    4. Eat Healthy, Not Just Food That Looks Healthy

    Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

    The basic nutritional advice includes:

    • Eat unprocessed foods
    • Eat more veggies
    • Use meat as a side dish, not a main course
    • Eat whole grains, not refined grains[3]

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    Eat whole grains when you want to learn how to get in shape.

      5. Watch Out for Travel

      Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

      This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

      If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

      6. Start Slow

      Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

      If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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      7. Be Careful When Choosing a Workout Partner

      Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

      My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

      If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

      I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

      Final Thoughts

      Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

      Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

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      Featured photo credit: Alexander Redl via unsplash.com

      Reference

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