I hit the snooze button and then I hit it again until I absolutely have to get out of bed. I have trouble cleaning my home even though it bothers me to see it dirty. I avoid making that phone call to schedule a doctor's appointment. I keep speaking sarcastically to my partner when I wish I was being kind instead.
How can you change your bad habits and learn to feel more in control?
Mel Robbins describes one simple tip for moving from idea to action. She recommends you count down 5-4-3-2-1, and then spring into action. If you wait any longer to act, your brain will sabotage any changes in your behavior you are trying to make. As humans we are wired to want comfort, pleasure and familiarity, so we resist change. Pausing like you do when you hit the snooze button effectively stops you from making changes. You can use this technique called the 5 second rule to outsmart your brain.
Using the rule, you interrupt habit loops that get encoded in the brain. Counting down, when you get to one, your habit has been interrupted and you have awakened the part of your brain you need to make changes. According to Robbins, this type of counting is a starting ritual that triggers you to act with confidence and shift gears. The ability to act with confidence and to feel that sense of movement is necessary for change.
Check out her talk and then try this technique for yourself. You have the capacity to change your life one action, once choice, one step at a time. You can do this!
Techniques to get motivated & Reach Your Goals
Identify Your Values:
To ignite motivation and regain control, it's essential to clarify your values. What truly matters to you? Take a moment to reflect on your core beliefs and aspirations. Understanding your values will provide a compass to guide your actions and decision-making. When your goals align with your values, you'll feel a renewed sense of purpose and motivation.
Set SMART Goals:
Setting clear and specific goals is crucial for motivation and control. Implement the SMART (Specific, Measurable, Achievable, Relevant, Time-bound) framework. Break down your goals into smaller, manageable steps, and assign realistic deadlines. By doing so, you'll create a roadmap that enables you to track your progress, celebrate achievements, and stay motivated along the way.
Create a Supportive Environment:
Your environment significantly influences your motivation and sense of control. Surround yourself with positive, like-minded individuals who uplift and inspire you. Communicate your goals to loved ones, friends, or mentors who can offer support and accountability. Additionally, declutter and organize your physical space to create a harmonious environment that fosters productivity and motivation.
Cultivate Self-Compassion:
Motivation and control can waver when self-criticism takes the forefront. Practice self-compassion by embracing imperfections and treating yourself with kindness. Remember, setbacks are a natural part of growth. Celebrate your successes, no matter how small, and learn from challenges. Adopting a compassionate attitude towards yourself will fuel motivation and help you regain a sense of control.
Break Tasks into Manageable Chunks:
Overwhelming tasks can zap motivation and make you feel out of control. Break larger tasks into smaller, more manageable chunks. Focus on one step at a time, celebrating each accomplishment along the way. This approach not only boosts motivation but also increases your confidence in handling challenging situations.
Utilize Visualization and Affirmations:
Harness the power of visualization and affirmations to reinforce motivation and regain control. Envision yourself successfully achieving your goals, immersing yourself in the emotions and sensations associated with that accomplishment. Create affirmations that reflect your capabilities, strengths, and determination. Repeat them regularly, internalizing a positive mindset that propels you forward.
Reclaiming motivation and regaining control over your life is a journey that requires dedication, self-reflection, and a willingness to embrace change. By identifying your values, setting SMART goals, creating a supportive environment, practicing self-compassion, breaking tasks into manageable chunks, and utilizing visualization and affirmations, you can empower yourself to live a more fulfilling and purpose-driven life. Remember, it's okay to seek support from a professional counselor or therapist along the way. Embrace this transformative process, and let your motivation and sense of control guide you to new heights of personal growth and well-being.
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We hope you find these resources helpful! If you are struggling with loneliness, conflict, or anxiety, speaking to a professional counselor in Houston can help.
Contact us at Wilson Counseling to find out more about our services or to schedule an appointment. You can find out more about Sports counseling here. You don't have to go through this alone. We are in this together.
The advice in this blog is not a substitute for professional counseling.