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The Power of Small Habits in Making Lasting Change

The Power of Small Habits in Making Lasting Change

by | Apr 5, 2024 | Personal Development

Transform Your Life

 

Are you ready to embark on a journey of transformation?

Change can be daunting, but it doesn’t have to be overwhelming. In fact, the key to success lies in the small, consistent habits we cultivate every day.

Welcome to your guide on how to harness the power of small habits to make lasting changes in your life.

Understanding the journey of change

Change is a process, not an event. It’s about progress, not perfection. Many of us feel anxious about making changes in our lives because we often associate change with drastic shifts or monumental efforts. However, real change begins with small steps taken consistently over time.

The Power of Small Steps

Small habits may seem insignificant at first glance, but they have the power to snowball into significant transformations. Think of them as the building blocks of change. Whether it’s starting your day with a five-minute meditation, swapping out one unhealthy snack for a nutritious option, or committing to a short daily exercise routine, small steps pave the way for big changes.

Consistency as the Cornerstone

Consistency is the secret sauce of successful change. It’s not about making huge leaps once in a while but about showing up every day, even when progress feels slow. Like laying bricks to build a wall, each small action you take accumulates over time, leading to remarkable results.

Celebrating Every Milestone

Acknowledge and celebrate every small win along the way. Did you stick to your new habit for a week straight? Treat yourself to something special as a reward. Celebrating your progress not only boosts your motivation but also reinforces positive behavior, making it more likely that you’ll stick to your new habits in the long run.

 

Practical Tips for Incorporating Small Habits

Now that we understand the importance of small habits let’s dive into some practical tips for incorporating them into your daily life:

Start with a Clear Goal: Identify one area of your life where you’d like to see improvement. Whether it’s your health, productivity, or mindset, having a clear goal will give you direction and focus.

Break it Down: Once you’ve identified your goal, break it down into smaller, more manageable steps. For example, if your goal is to exercise more, start with a five-minute daily workout and gradually increase the duration over time.

Create a Routine: Incorporate your new habit into your daily routine to make it easier to stick to. Whether it’s meditating first thing in the morning or journaling before bed, find a time that works best for you and make it a non-negotiable part of your day.

Stay Accountable: Share your goals with a friend, family member, or accountability partner who can support you on your journey. Having someone to hold you accountable can make a world of difference in staying committed to your new habits.

Be Patient and Kind to Yourself: Change takes time, so be patient with yourself as you work towards your goals. And remember, it’s okay to stumble along the way. What matters is that you pick yourself up and keep moving forward.

The Science Behind Small Habits

But why do small habits work so effectively in making lasting change?
It all comes down to the concept of neuroplasticity—the brain’s ability to rewire itself in response to new experiences and behaviours. When we consistently engage in small habits, we strengthen neural pathways associated with those behaviours, making them more automatic and ingrained over time.
Moreover, small habits are easier to maintain because they require less willpower and motivation than larger, more daunting tasks. By breaking down our goals into smaller, more manageable steps, we reduce the mental barriers that often prevent us from taking action.

Overcoming Common Challenges.

While incorporating small habits into our lives may sound simple in theory, it’s not always easy in practice. Common challenges such as procrastination, lack of motivation, and fear of failure can derail our efforts and prevent us from making progress. However, by understanding these challenges and implementing strategies to overcome them, we can set ourselves up for success.

Procrastination: Break tasks down into smaller, more manageable steps and tackle them one at a time. Set deadlines and create a sense of urgency to motivate yourself to take action.

Lack of Motivation: Find ways to make your habits more enjoyable and rewarding. Incorporate elements of fun, creativity, or social interaction into your routines to keep yourself engaged and motivated.

Fear of Failure: Shift your mindset from viewing failure as a setback to seeing it as an opportunity for growth and learning. Embrace the process of trial and error, and don’t be afraid to make mistakes along the way.

The Ripple Effect of Small Habits

As you begin to incorporate small habits into your life and make progress towards your goals, you’ll start to notice a ripple effect that extends beyond the initial changes you’ve made. These small changes will gradually snowball into larger transformations, impacting other areas of your life in unexpected and profound ways.

For example, adopting a daily exercise routine may not only improve your physical health but also boost your mood, increase your energy levels, and enhance your overall sense of well-being. Similarly, practising gratitude each day may not only shift your mindset towards positivity but also improve your relationships, productivity, and resilience in the face of challenges.

Embracing Change, One Small Habit at a Time

Change can be intimidating, but it doesn’t have to be. By focusing on small habits and taking consistent action, you can unlock the power of transformation in your life. Remember, every small step you take is a step in the right direction. So, embrace change, stay consistent, and celebrate your progress along the way. You’ve got this!

Now, it’s your turn.

What small habit will you start today to make a positive change in your life?

Recomended Resources

Tiny Habits By -BJ Fogg

How To Transform Your Self-talk

Free Meditation for Creating Change

Download Your Free Anxiety Toolkit Here

How to Transform Your Self Talk

How to Transform Your Self Talk

by | Aug 15, 2023 | Personal Development

Transforming Self-Talk into Self-Kindness: A Journey of Empathy and Empowerment

In today’s fast-paced world, where we are constantly juggling responsibilities and facing challenges, it’s easy to forget the importance of being kind to ourselves. Self-kindness is a transformative practice that allows us to nurture our inner selves and cultivate a positive and empowering mindset.

Imagine instead of having a harsh critic, you had an inner ally—a voice that uplifts you, encourages you, and supports you through life’s ups and downs.

In this post we embark on a journey of self-discovery, exploring the profound impact of self-talk on our well-being and how we can transform it into self-kindness.

The Power of Self-Kindness

Self-kindness is not about indulging in selfish behaviour rather, it is an act of self-compassion and self-love that enriches our lives and allows us to navigate through difficulties with grace. When we treat ourselves with the same gentleness and understanding that we extend to our loved ones, we create a nurturing environment within ourselves, fostering growth and resilience.

Embracing Positive Self-Talk

The foundation of self-kindness lies in positive self-talk. Our inner dialogue shapes our perceptions, emotions, and actions, ultimately influencing our experiences. Instead of dwelling on self-criticism and doubt, we can practice positive self-talk by replacing negative thoughts with affirmations and words of encouragement.

For instance, when faced with a challenge, reframe thoughts like “I can’t do this” with “I am capable, and I am learning and growing from this experience.” By nurturing ourselves with empowering self-talk, we build self-confidence and open doors to new possibilities. It takes a little practice to reframe thoughts, but like anything the more you practice the easier it becomes.

Embracing Imperfection and Growth

It’s essential to recognize that perfection is an unrealistic standard that no one can achieve. Embracing our imperfections allows us to acknowledge our humanity and appreciate ourselves fully. Each mistake becomes an opportunity for growth and learning rather than a reason for self-criticism.

Instead of beating ourselves for not being perfect, we can adopt a growth mindset and view challenges as stepping stones towards personal development. With self-kindness, we celebrate our growth and achievements, no matter how small they may seem.

It’s essential to recognize that perfection is an unrealistic standard that no one can achieve. Embracing our imperfections allows us to acknowledge our humanity and appreciate ourselves fully. Each mistake becomes an opportunity for growth and learning rather than a reason for self-criticism.

 Instead of beating ourselves for not being perfect, we can adopt a growth mindset and view challenges as stepping stones towards personal development. With self-kindness, we celebrate our growth and achievements, no matter how small they may seem.

Self-kindness involves prioritizing self-care. Taking time for ourselves regularly is not selfish; it’s essential for our well-being. Engage in activities that bring joy, relaxation, and a sense of well-being. Whether it’s practising mindfulness, engaging in hobbies, or spending time with loved ones, self-care is a vital aspect of self-kindness.

Forgiveness and Compassion

As humans, we all make mistakes. Instead of holding onto past regrets and self-blame, practising self-forgiveness is an act of kindness towards ourselves. Just as we would forgive a loved one, we can offer ourselves the same compassion and understanding through forgiveness. Be kind to yourself and recognise you are doing the best you can.

Celebrating Achievements

It’s easy to downplay our successes and accomplishments, especially when comparing ourselves to others. However, self-kindness involves acknowledging and celebrating our achievements, no matter how small they may seem. By recognizing our efforts, we boost our self-esteem and motivation.

Setting Boundaries

Practising self-kindness also means setting healthy boundaries with others. Learning to say no when needed allows us to prioritize our well-being and avoid overwhelming ourselves with commitments. Boundaries protect our energy and mental health, allowing us to be more present and compassionate in our interactions.

The Practice of Mindfulness

Mindfulness is a powerful tool in cultivating self-kindness. By staying present in the moment and developing self-awareness, we become attuned to our thoughts and emotions. Mindfulness helps us respond to challenges with compassion and understanding, promoting a sense of calm and self-acceptance.

Embracing Empathy: The Role of Self-Talk in Empathy

As empaths, we possess a natural ability to understand and connect with others’ emotions. However, empathy starts from within. Cultivating self-empathy and self-compassion enables us to extend the same level of care and understanding to ourselves, enhancing our capacity for empathy towards others.

Becoming Aware of Self-Talk

Becoming aware of our self-talk is the first step in developing self-empathy. Notice if your inner dialogue is critical, harsh, or nurturing and supportive. Identifying negative patterns helps us understand the impact of our thoughts on our emotions and behaviors.

Being Your Own Best Friend

Imagine how you would comfort and support a dear friend going through a challenging time. Extend the same kindness and reassurance to yourself. Be your own best friend, offering words of encouragement and understanding.

Embracing Imperfections and Vulnerabilities

Being human means being imperfect and vulnerable. Embrace your imperfections with love and acceptance. Each perceived flaw is an opportunity for growth and learning. Embrace your uniqueness and treat yourself with kindness.

Celebrating Your Strengths

Identify your unique strengths and talents. Celebrate your accomplishments, recognizing your abilities and contributions. Acknowledging your strengths boosts self-esteem and reinforces self-compassion.

Practising Mindful Self-Compassion

In moments of challenge, practice mindful self-compassion. Engage in deep, mindful breathing and use positive affirmations to redirect negative thoughts. Treat yourself with gentleness and understanding.

Surrounding Yourself with Positivity

Surround yourself with uplifting and supportive influences. Connect with people who appreciate and celebrate your empathetic nature. Engage in activities that inspire and uplift you.

Cultivating Gratitude

Gratitude opens the heart to self-kindness. Take a moment each day to acknowledge the blessings in your life, including the gift of empathy. Gratitude fosters a positive mindset and deepens self-compassion.

The Practice of Self-Compassion Journaling

In your journal, express your thoughts and emotions honestly. Identify any self-critical or negative self-talk patterns. Reframe these thoughts with phrases of self-compassion, such as “I am doing the best I can,” “I forgive myself,” and “I am worthy of kindness and love.”

 

Daily Affirmations for Self-Compassion

Discover the self-compassion phrases that resonate with you the most. Write them down and read them aloud to yourself daily. Observe the positive impact they have on your emotions and self-perception.

Reframing Self-Talk for Empowerment

(Our self-talk has tremendous creative power, shaping our reality and experiences. By reframing our self-talk, we can pave the way for a life filled with growth, positivity, and self-kindness.

Identifying Negative Patterns

Become aware of negative self-talk patterns and the impact they have on your emotions. Challenge these thoughts with evidence to the contrary and break free from limiting beliefs.

Embracing Self-Compassion

Treat yourself with kindness and understanding. Replace self-judgment with self-compassion and offer yourself the same care you would offer a loved one.

Practising Positive Affirmations

Create positive affirmations that align with your goals and aspirations. Repeat them daily to reinforce empowering self-talk and boost self-confidence.

 

Focusing on Growth and Learning

Adopt a growth mindset and see challenges as opportunities for learning and personal development. Embrace the idea that setbacks are not failures but stepping stones on your journey to success. By focusing on growth, you can maintain a positive outlook and remain resilient in the face of adversity.

Surrounding Yourself with Positivity

Surround yourself with positive influences and supportive individuals. Seek out like-minded people who appreciate and celebrate your empathetic nature. Engage in activities that bring joy, inspiration, and fulfillment into your life. The positive energy from your surroundings will reinforce your self-kindness and empathy.

Visualizing Success

Harness the power of visualization to see yourself succeeding and thriving. Close your eyes and vividly imagine achieving your goals. Visualizing success enhances your self-belief and motivation, empowering you to take positive steps towards your dreams.

Practising Mindfulness

Mindfulness is a powerful practice that cultivates self-kindness and empathy. Stay present in the moment, observing your thoughts without judgment. When negative self-talk arises, gently redirect your focus to positive aspects of yourself and your life. Mindfulness helps you become more aware of your emotions and reactions, leading to greater self-understanding and compassion.

A Note on Seeking Support

While practising self-kindness and transforming self-talk can be transformative, it’s essential to recognize that everyone’s journey is unique. If negative self-talk persists or if you find it challenging to cultivate self-compassion, consider seeking support from a therapist or counsellor. Professional guidance can help you work through deeper emotional issues and provide valuable tools for enhancing self-kindness and empathy.  (Find out more how how to work with me) 

Embracing Self-Kindness: A Journey of Empowerment

Embracing self-kindness is not a one-time effort but an ongoing journey of self-discovery and empowerment. By practicing positive self-talk, embracing imperfections, prioritizing self-care, and cultivating self-compassion, you can transform your inner dialogue and create a nurturing environment within yourself.

Self-kindness enables you to face challenges with grace, celebrate your achievements, and embrace personal growth. By treating yourself with gentleness and understanding, you lay the foundation for greater empathy towards others.

As you embark on this journey, remember that it’s okay to take small steps. Embrace self-compassion journaling as a tool to express your emotions and foster kindness towards yourself. Let daily affirmations become your guiding light, illuminating the path to self-empowerment and positive self-talk.

Reframing your self-talk is a powerful practice that empowers you to shape your reality and experiences. Challenge negative thoughts, embrace self-compassion, and practice positive affirmations to reinforce empowering self-talk.

 

Surround yourself with positivity and immerse yourself in uplifting influences. The people you surround yourself with can impact your journey towards self-kindness and empathy.

As you envision your success, remember that your dreams are within reach. Visualization harnesses the power of your mind to inspire action and bring your aspirations to life.

Finally, embrace mindfulness as a means to be present in the moment and cultivate self-awareness. Mindfulness opens the door to greater self-understanding, enabling you to respond to challenges with compassion and empathy.

If you’re ready to embark on a transformative journey towards self-kindness and greater empathy, remember that you are not alone. The path to self-empowerment is unique for each individual, and seeking support is a sign of strength, not weakness.

Let self-kindness and empathy be your guiding principles as you navigate through life’s ups and downs. Embrace the transformative power of positive self-talk, and watch as your inner light shines brighter than ever before.

Resources

 

10 Ways to Practices Self Reflection

10 Ways to Practices Self Reflection

by | Feb 27, 2023 | Personal Development

Self-reflection is an amazing tool for creating the best version of yourself.

It can also be confronting exercise to undertake.

Let’s be honest it’s challenging to go deep within and look with yourselves.

It to easier to distract yourselves and fill your days with, a long to-do list in an effort to avoid reflecting on yourself

Your attention is pulled in so many different directions by the outside world that self-reflection is not often at the top of your to-do list.

The reality is unless you make space and time to self-reflect it is not going to happen.

It feels easier and more comfortable to turn your attention outwards instead of inwards. Go within and looking deeply at yourselves is something most of us avoid.

The mind often distracts you and tries to create more things to do.

Are you ready to go on your own journey of self-reflection?

Self-reflecting is not necessarily an easy journey to face. However, I will promise you this. It is one of the most valuable journeys; you will undertake for your personal growth.

“The Journey into self-love as self-acceptance must begin with self-examination… until you take the journey of self-reflection it is almost impossible to grow or learn in life” (Iyanla Vanzant)

 

Self-reflection is the process of taking the time to go within and analyse your inner self on a deeper level.

Through these analyses, you are able to gain insight into who you are, what you value, and your thoughts, actions, desires and motivation.

Within the self-reflective process, you come to understand your true self. By looking inward, you take off the mask you wear for the outside world.  It allows you to connect with yourself and grow from this self-reflection experience.

Self-reflection is a powerful process and it will have a positive effect on your life.

Ten Practices for Self-Reflection

1. Journaling for self-reflection

Journaling is a beautiful way to deep self-reflection. It can be as simple as writing a daily self-reflection sentence about anything you want to reflect on. If you feel you want to go a little deeper. Then write a long journal entry about something good or bad that you experienced. Explore and reflect on the event, your thoughts feelings or emotions that are coming up for you. Try not to censor what you write, allow the words to flow. Then read over your journal entry. Reflect upon what you have written, you will be amazed by the insight you get from your writing.

There is no wrong or right way to journal. do what feels right for you and will help you to reflect inwards.

2. Question Yourself

Asking yourself the tough questions is a vital part of the self-reflective These questions can feel uncomfortable however, by asking these questions and answering honestly, you are able to hold a reflective mirror up to your lives and yourself.

Reflective questions:

Who do I want to be?

What do I stand for?

How I’m behaving?

What are my values?

What are my desires?

Is my life heading in the direction I want?

What motivates me?

What makes me happy?

These are big questions, but they allow you to go deep and truly reflect on who you are and what drives your behaviour.

3. Allow time for Stillness

Do you make time in your day for stillness?

As it only from being still and silent.  You are able to go within and deeply connect with yourselves and reflect. With stillness, you get to know the real you. These not hiding or distracting yourself. You take a deep inward journey and slowly peel away the lays. There is nowhere to hide in stillness. You are complete with yourself. Disconnected from the external world that disconnects your true self.

Reflect:

How can you create time for stillness in your day? It can be as simple as a 5-minute mindfulness practice e being still and present in the moment.

Or a beautiful meditation practice. That brings you into stillness.

(check out the resources below for free meditations)

Creating time to be still it allows the space to do the deep reflective work you need to connect, grow and learn more about yourself.

4. Get in touch with your feelings

Reflect on your feelings and get in touch with how you feel. This is deep work. For many of us, it is easier to push our feeling aside or tell ourselves that what we are feeling is not valid. Do not dismiss how you feel. You have the right to feel the way you feel and not to push your feelings aside.

By reflecting on feelings and understanding them. It gives insight into your emotional and mental well-being.

Try this practice:

Take a breath

Pause

Reflect:

Go within and ask how do I feel.

Why am I having these feelings?

How are these feelings affecting me?

If you need support with exploring your feeling, more. Enlist the help of a professional counsellor or coach. (work with me)

5. Reflect on the story

Reflect on the story you are telling yourself. The inner critic can be lode and mean.

By reflecting on the story and the words, you say to yourselves. It helps to develop inner awareness. Generally, the default story we tell ourselves is the I’m not good enough story.

Reflect:

Listen to what it is you say to yourself. Do you need to release the old story or harsh words you speak to yourself?

Stepping back and observing the story gives you the power to defuse the thought pattern. Develop a regular reflective practice of the stories and words you use. It will empower you to recognise when the story is no longer serving you and to replace it with a new and improved story.

 6. Care of Self

One of the best ways to care for yourself is to reflect on what your needs are and how you care for yourself

Reflect:

How do I currently care for myself?

Do I spend more time caring for others than I do for myself?

 

What do I need to feel cared for?

What do I need to feel my best?

Then from the answer to these questions create a care plan for yourself. A great way to put in place, your plan is to pick a time and day that you are committed to implementing care for yourself. I like to have time on Sundays. I call it my self-care Sunday!

 

     

    7. Self-compassion and kindness.

    Did you know that being kind to yourself has a great positive effect on your life? Think about it the way you treat yourself influences every aspect of your well-being. We are with ourselves 24/7 and we can say some unkind things to yourselves. Would you say to a friend the thing you say to yourself? The words we say to yourselves have meaning.
    Reflect: Do I treat myself with kindness and compassion?

    Do I need to be kinder to myself?

    Try this: saying something that creates a sense of kindness.

    Phrases such as “I am kind to myself” and “I am gentle with myself “. I treat myself with kindness.

    Place your hand on your heart and say I hold myself with kindness and compassion. Experiment and reflect on what feels good and brings up a feeling of self-compassion.

    8. Personal Growth

    Do you ever stop and look at how much you have grown? The lessons you have learned along your journey. By self-reflecting on your personal growth, it gives you a picture of where have you been and where are you going.

    I am sure along the way there have been mistakes and challenges. However, think about all that you have gained from these experiences.

    Reflect on: How much growth you have achieved

    Reflect on the personal growth that has taken place over the last 5 years. What have you done? what have you achieved?

    An important thing to look at is what you have learned from challenges or mistakes you have made.

    Growth can only come about when you reflect on where you once were to where you are today.

    9. Permission to Dream 

    Do you give yourself permission to dream?

    Dreams are important. They give your life purpose, direction, goals and meaning for your life.

    Reflect upon the dream you are holding. What life do you want to create in the future.? Having a dream to look forward to gives you a sense of hope, control and choice about your future.

    Don’t give up on your dreams. By giving up on your dream, you are giving up on yourself. Give your self-permission to dream and pursue the life you desire.

    Reflect:

    Do you have a dream? Do you think you are worthy of your dream?

    Are you ready to give yourself self-permission to pursue your dream?

    10. Mind-Body Connection 

    The connection between mind, body, emotions and spirit has been proven scientifically.

    We are more than our thoughts. There is an undeniable connection between mind, body, emotion, and spirit.  This connection makes us who we are.

    Reflect:

    How do I care and connect with:

    My mind?

    My Body?

    My emotions?

    My spirituality?

    Reflecting on the relationships, we have with the emotional, mental, physical, and spiritual self. Allows us to nourish and connect with ourselves fully.

    You may want to choose one self-reflection practice and try each day over the next 10 days.

    The journey of self-reflection has so many benefits for our personal growth. Taking time for self-reflection can be difficult and challenging. It is confronting to step back and reflect on yourself. Yet, there are so many benefits of self-reflection. It allows you to connect with yourself, gain perspective, learn and grow.

    Embark on your self-reflective journey a create the best version of yourself.

     

    Quote Reflection is one of the most underused yet powerful tools to your success.

    Free Resources:

    Free Meditations Click here

    How to teach yourself to feel good enough Read More 

     

    What is self-reflection and why is it important Click here  

     

    How to set goals and achieve them.

    How to set goals and achieve them.

    by | Dec 30, 2022 | Personal Development

    Welcome to 2023. A year filled with so many new possibilities. 

    Let’s talk about goal setting.  

    I want to share with you my best tips for setting goals and achieving them.

    How many times have you started a new year full of enthusiasm and motivation about achieving your new goals?

    You make a plan and feel so excited about achieving that long-awaited goal. You feel motivated and ready for success. You promise yourself this time you’re going to stick with your plan and achieve that goal.

    Then slowly over time, you start to lose your momentum and you find yourself struggling to stay on track.

     All too often, that initial burst of motivation disappears and you find you’re self-feeling stuck and disappointed in yourself.

    Not this year!

    This year going to be different. 

    Do you know why? 

    I’m going to share with you how to set a goal and keep yourself on track to achieving it.

    Set yourself up for success.

    Start with picking one goal (yes that’s right only one.) Do you know why? It’s easier to focus on one thing at a time. If you have too many goals then you already setting yourself up for failure. I like to say: “keep it simple one step at a time”. 

    Your goal needs to be specific: Fuzzy goals are more difficult to achieve than specific ones.

     When setting a goal, be as specific as possible. For example, instead of setting a goal to “lose weight,” set a goal to lose 10kg by May 2023. 

    Write your goal down somewhere you can see it every day. This will help you to remember it and keep your mind focused on the goal.

    Set a timeline for your goal.

    Giving yourself an exact time of when you what to achieve this goal by. This will help you stay on track and progress towards your goal. 

    Get organised and make a plan of action. You want to break your goals down into small steps. This will help you to feel you achieving mini goals and moving towards your achieving your big goal.

    An example:

    Big Goal: To lose 10kg by May 2023. 

    Mini goal: I will go for a walk for 30 minutes each day this week.  

    How to set an achievable Goal

    Now let’s make that goal of yours SMART

    What are SMART goals?

    S.M.A.R.T. is an acronym that stands for Specific, Measurable, Achievable, Realistic, and Timely. SMART goals are specific goals that are achievable, realistic, and have a set timeframe for completion.

    Specific – The goal should be clear and specific, this helps to keep you focused on your specific outcome. The more specific the goal, the better.

    Measurable – The goal should be something that you can track and measure your progress. This way, you’ll know how your progress towards achieving your goal.

    Achievable – The goal should be achievable. If the goal is too ambitious, you’re likely to get discouraged and give up.

    Realistic – The goal should be realistic and something that you can achieve. If the goal is unrealistic, you’ll have a difficult time achieving it.

    Timely – The goal should have a set timeframe for completion.

    For example, let’s say you want to lose weight. 

    A SMART goal would be to lose 10kg by May 2023. This goal is specific (lose 10 kg), and it’s measurable (you can track your progress by weighing yourself on the scales). It is an achievable goal (it’s possible to lose 10kg in five months. It’s realistic (It’s possible to lose one to two kg per week), and has a set timeframe (May 2023 ).

    It’s your tune now. Look at your goal and now turn it into a SMART goal. Ask yourself the following questions.

    Is my goal specific?

    Is my goal measurable, can I track my progress?

    Is my goal realistic for me?

    Is my goal something I can achieve?

    What is my time frame for achieving my goal?

    How to stay motivated when you don’t feel motivated.

    Motivation is a funny thing it comes and goes. The fact is when you’ve set a new goal your motivation is at its peak, and then it is very normal for motivation to slowly decline. The fact is, you’re not always going to feel motivated. 

    And that’s ok!

    Motivation is not the key to achieving your goal. Do you know what is? Taking action even when you do don feel like it. 

    When you find yourself low in motivation then use this as inspiration to keep going even ….if you don’t feel like it!!

    Here are a few ways to keep yourself self-moving forward even if you’re not feeling motivated. 

    Know your WHY- It’s important to remember why you set the goal in the first place. What was it that inspired you to want to achieve this goal?  

    Write your reason why and put it somewhere you can see it. This will be your inspiration and a reminder of why you want to achieve this goal. 

    Stay focused on breaking your goal down into mini-goals (Smaller more manageable steps) Rather than thinking about the big goal that can seem out of reach and so far away Focus on taking one small step at a time. This will make your goal seem less daunting and more achievable.

     

    Celebrate your wins.

    How often do you celebrate your small wins? When making progress towards your goals don’t forget to celebrate that small step you have taken towards your goal.

      

    . 

    Goals setting is an amazing tool if it is done right. Use the guide to set yourself up for success in 2023. The new year is an exciting time for setting your goal. It feels like a blank canvas and anything is possible. Set your goal, do the work to plan out your steps and track your progress. 

    Remind yourself that motivation is not key to achieving your goal in 2023, all you need to do is to keep moving forward towards your goal, even on the days, you don’t feel like it. Keep reminding yourself why this goal is important to you and what it will be like when you are successful in achieving your goal. 

    Resources

    Free Hypnotherapy to manifest your goals. Listen here

    Learn more about SMART goals Here

    Guide to pursuing your passion Read More

    An Introverts Guide to Pursuing Your Passion

    An Introverts Guide to Pursuing Your Passion

    by | Feb 24, 2022 | Personal Development

    As an introvert, you can be quick to talk yourself out of pursuing your passion.

    As an introvert, you can be quick to talk yourself out of pursuing your passion. That little voice loves to tell you all the reasons why you should stay in your comfort zone and not pursue what you truly want. Your passion and dreams!

    That voice gets louder and louder. Maybe it sounds something like this… I’m not confident enough, I’m too quiet I’m too shy, I don’t know where to begin. I’m not extroverted enough. Who wants to hear what I have to say. I’m not interesting enough. The voice goes on and on until you talk yourself out of taking the first step towards your passion. It can feel like a constant battle inside your mind, back and forth. Untimely holding yourself back from pursuing your passion.

    Just because you are, an introvert does not mean that you have to put your passion and dreams on hold. You have so much within you to share. Don’t let that voice in your mind, fill you with self-doubt or hold you back. You have your unique way of sharing your gifts and passion with the world. You may not be loud and extroverted. But you have your own beautiful way of communicating . It’s time to allow yourself to pursue that passion you have put on hold for so long.

    The first step to pursuing a passion is to get clear about what you are passionate about.

    Let’s start with the big question. You want to be crystal clear about what you are passionate about, your hopes and dreams for your life.

    Take out your journal, or a piece of paper and start by answering these questions:

    What are you passionate about?

    What do you love to do?

    What lights you up?

    Who or what do you want to give back to?

    It may be helpful to take some time free write in your journal about your passions. Don’t overthink it or edit your writing.  Allows the words to flow onto the page.

    Freewriting often provides amazing insights. Because you’re not trying to censor or control the experience.

    Give it a go and see what come through for you.

    Once you have answered these questions you have a clearer guide about what your passion is. Remember your passion will be unique to you. Don’t allow yourself to get caught in the comparison trap and try to fit into what you see others doing. You have your own specific talents, gifts and dreams that are meant for you. Define exactly what you are passionate about; you may have more than one passion. Good for you!

    Step two requires you to dive a little deeper and look at yourself honestly.

    Now you’re clear about what your passion is. Let’s explore a little more.

    How do you hold yourself back from pursuing that passion?

    This is no time to hideaway. You need to get real with yourselves. Your passion is too important.

    Answer this question :

    How are you holding yourself back from pursuing your passion or passions?

    You’re the only one who knows the truth about how you hold yourself back. Explore all the ways you hold yourself back. Is it confidence, self-doubt, negative self-talk? Make a list of how you hold back. Create the time and space to understand how you hold back, from pursuing your passion.

    We can often get stuck in our own way. We ruminate over and over again in our mind all the reasons why we shouldn’t or couldn’t do what we are passionate about.  We block ourselves and feel defeated before we even begin. By being aware of the tactics your mind uses to hold you back in your comfort zone. You can quickly defuse your thoughts process and get back on track to pursuing that passion of yours.

    Now you have more insight about the favorite tactic you use to hold back. Are you ready to let go of what is holding you back?

     It will mean you need to face some uncomfortable feelings and step outside your comfort zone. This can feel unsettling and scary. Your reaction could be to back away and tell yourself it’s all too hard. Another tactic the mind will use to try and keep you within the place that stays the same and predictable.

    But your passion is worth it. Please please know that you are worth it. The awareness of your thoughts, feeling and emotions, is a critical step. It allows you to recognize and letting go of what is holding you back.

    Understand you’re why.

    This is step three.  At this stage of your journey, take small steps. Be kind to yourself. Your mind will come up with lots of reasons why you shouldn’t pursue this passion. Be ready for it. You are more aware and prepared to recognize the tricks the mind plays to stop you from moving forward.

    The secret to being ready is to be clear about your “why” Your why is the reason you want to pursue this passion.

    Ask yourself right now why do you want this?

    What makes pursuing your passion important to you?

    Take to reflect and understand why YOU want this. It will set you up for success as you embark on this journey of pursuing your passion.

    Remind yourself not to look to the outside world to give you yours why. Only you hold the answer to why this is important to you. You’re why is unique to you. Be very clear with yourself why you want to pursue this passion.

    Once you have your why you have an amazing tool you can draw upon anytime you try and hold yourself back. Your why will be your reason to keep moving towards achieving this passion. Write you’re why down somewhere you can see it. It will act as a reminder when you face the challenge of that little voice. That creeps in expertly and tries to come up with a reason why you shouldn’t keep going with your passion.

    The final step .

    Say YES!

    You want to make this a double yes. Say yes to your passion and say yes to yourself. Give yourself permission to bring your passion alive. To create what you want. By saying yes to you and your passion, you give yourself another tool to overcome self-doubt. Saying yes helps you to find the inspiration to take the next steps towards that passion of yours.

    Move towards that passion of yours. Your a fully aware that that voice in your mind will come up with all sorts of reasons why you shouldn’t pursue your passion. You’re ready for it, you have the tools and awareness to keep moving towards that passion with confidence and purpose.  Go and take the first step today!

    Small steps in the right direction towards your passion can turn out to be the biggest steps to changing  your life

     

    Resources to support you

    Free guided hypnotherapy for Manifesting your dreams and passion. Listen here 

    Hope you feel inspired to start pursuing your passion. If you need more support, please click here