Motivation & Accountability Community

Weekly sharing of Goals! Week #44 2024 (Monday 11/04/24 - Sunday 11/10/24)

by IsayUncle

3 minutes ago

Weekly sharing of Goals! Week #43 2024 (Monday 10/28/24 - Sunday 11/03/24)

by IsayUncle

2 hours ago

Motivation 💕

by M2122

October 30th

Conquering your goals: Setting the right goals!

by Hope

October 29th

...See more Hi everyone! I hope this message finds you well. We’re excited to kick off our series with an important topic: setting the right goals. Often, we become so fixated on achieving certain goals that we forget to ask if they’re truly worth pursuing. I recently saw a social media post that resonated with me: “Just because something is hard to achieve doesn’t mean it’s worth having.” This got me thinking—sometimes we chase after goals simply because they’re challenging, assuming that difficulty equates to value. But is that always the case? Many of us find ourselves striving for goals that might not be right for us for several reasons: * Social Pressure: You might feel the urge to achieve something because others around you are doing it. For instance, you might desire a particular car just because your trendy cousin has one. * Seeking External Validation: We often pursue goals to gain approval from others or to enhance our self-worth. For example, people sometimes go through drastic changes in appearance or lifestyle to be admired or accepted. * Uncertainty About What You Want: If you’re unsure of your own desires or values, you might end up chasing whatever seems popular or desirable at the moment. * Insecurities: Sometimes, we set goals to address personal insecurities or boost our self-esteem. For instance, buying designer clothes might be an attempt to feel more valuable or worthy. It’s completely normal to care about others' opinions, want to be liked, or struggle with insecurities. The problem arises when we pursue goals just to escape these feelings without a deeper purpose. It’s like putting a band-aid on a wound instead of addressing the root cause. To avoid chasing the wrong goals, let’s start by reflecting on what truly matters to us. Begin by considering your core values and evaluating whether your goals align with them. Here are some common core values to consider: * Integrity: Adhering to strong moral and ethical principles. (e.g., Honesty, trustworthiness, transparency) * Responsibility: Taking accountability for your actions and duties. (e.g., Dependability, reliability, commitment) * Compassion: Showing empathy and concern for others’ well-being. (e.g., Kindness, supportiveness, generosity) * Justice: Advocating for fairness and equality. (e.g., Fairness, equality, impartiality) * Family: Prioritizing relationships and responsibilities within your family. (e.g., Loyalty, nurturing, support) * Health: Prioritizing physical and mental well-being. (e.g., Wellness, balance, self-care) ❗If you don't know what values matter to you. Consider this activity! [https://www.7cups.com/forum/selfesteem/BuildingSelfesteemseries_2655/BuildingselfesteemValueclarification_322221/] Tasks to complete (You are required to complete the tasks if you aim to get the certificate associated with the series) Please complete both * Identify which core values resonate with you most and reflect on whether your goals align with the life you truly desire. You can choose values not listed here. * Say you have achieved this goal. What does your life look like now? Using your words, paint a vivid picture of it. Take us there! Be as specific as possible (without giving personal details) Looking forward to hearing your thoughts! Further Reading Value clarification [https://www.7cups.com/forum/selfesteem/BuildingSelfesteemseries_2655/BuildingselfesteemValueclarification_322221/] ------------------------- This post is part of the Conquering Your Goals Series. Check out all the posts here. [https://www.7cups.com/forum/motivation/GoalsandAccomplishments_653/ConqueringyourgoalsMasterpost_334193/]

Weekly sharing of Goals! Week #42 2024 (Monday 10/21/24 - Sunday 10/27/24)

by IsayUncle

October 28th

Weekly sharing of Goals! Week #41 2024 (Monday 10/14/24 - Sunday 10/20/24)

by IsayUncle

October 22nd

2024 Week #41 of 52 Stay STUCK in my own Muck OR FIGHT like never before | (Monday 10/14/24 - Sunday 10/20/24)

by IsayUncle

October 21st

Conquering your Goals Series: System vs Goals

by Hope

October 18th

...See more Hi everyone! I hope you are doing well. Now that we have some knowledge of how to set the right goals, it is time to start looking at other factors that dictate our ability to achieve them. This is important as we want to save our energy and willpower to be used only when necessary. One book that has been instrumental in getting people to think about systems vs goals is Atomic Habits by James Clear. It's worth reading if you are struggling to build better habits. The author argues that we do not rise to the level of our goals but rather fall to the level of our systems. Goals are results-oriented, whereas systems are process-focused. A big part of a system is the environment. For example, if you put an open, uncovered basket and a coin box with a lid next to it, where do you think you will end up adding your coins? If you wash your apples and put them in a bowl in the fridge, and you have unwashed pears in the same place, what are you more likely to eat? How much more likely are you to eat healthily if you have prepped your meals in advance? These are all examples of systems we either benefit from or fall prey to. To facilitate our goals, we need to create smart systems that work for us and avoid faulty systems that sabotage us. Why Systems Are More Effective * Avoiding the “Yo-Yo” Effect: With goals, once achieved, there’s a risk of reverting to old habits. Systems ensure you maintain progress by embedding good habits into your routine. * Reducing Pressure: Goals can create pressure and anxiety, especially if they are not met. Systems encourage a focus on daily progress, reducing stress and promoting a positive mindset. * Building Identity: Systems are aligned with your identity. For example, if you see yourself as a "writer" (identity), you will naturally write every day (system), rather than just aiming to "publish a book" (goal). Examples of Common Goals and How to Set Up Systems That Aid Them * Hydration: Get yourself a water bottle that keeps the water at your desired temperature and put it where you spend most of your time. * Eating Healthy: Prep meals in advance so you don’t have to make decisions when hunger hits you. * Walking: Wear shoes and clothes that are comfortable for walking. You are much more likely to park your car farther away or take the stairs if you are dressed for it. * Reading: Put your book next to your bed and keep your phone outside the room. No phone and just a book in sight? Maybe reading is not that hard after all. Let's Take One More Challenging Goal and the Systems That Aid It Alicia wants to get healthy. She defines health as being able to walk 10,000 steps on average, eating 2 healthy meals every day where each meal has 20 grams of protein and 2 servings of vegetables. She also wants to drink 8 cups of water and cut down on coffee. Here are some systems she has set up to reach her goals: * 10,000 steps: She has purchased a steps tracker watch so she does not have to guess her steps. She connected it to an app so she is aware of her daily average. She put up a calendar and notes down the steps she takes each day. Additionally, she only wears comfortable shoes to work so she can squeeze in steps whenever she gets the chance. She also requested that her team do walking meetings whenever possible. * Cutting Coffee: She changed her route from the one where she passes her favorite coffee shop to one that has none of her interest. This way she has eliminated a key trigger. She also no longer visits her office kitchen where free coffee is available. * Hydration: She bought herself a water bottle that keeps her water cold and holds the 8 cups of water she needs. She carries it to work and always has it on her desk. * 2 daily healthy meals: Alicia has free time on Sundays, so she buys her protein and preps it in advance. She cooks half and puts it in the fridge and freezes the rest. She also learned that some vegetables she enjoys can be prepped in advance. She washes, dries, and stores her kale. She bakes sweet potatoes to be eaten later. She also has frozen veggies ready to be used in a pinch. She has uninstalled all her food delivery apps. If you think about all these adjustments Alicia has made, it is clear that she is focused on eliminating unhelpful triggers and introducing helpful ones. She is not leaving things to chance and has reduced her level of mental exhaustion by making decisions in advance when she has the energy. Think of yourself as a log floating in a river. Your systems will determine if reaching your goals feels like you are flowing with the water or trying to fight the current. 🎯Let's reflect on the systems that surround you For this task, you can choose between two. Either talk about a habit you have or a goal you have already achieved. You can talk about both but it is not required. Option 1. (Habit) Think of a habit you have. Any habit no matter how small or big and reflect on the systems that surround it. * What is the habit? * What system is in place that has helped you form or maintain this habit? * What are some conscious or subconscious ways you have managed to avoid sabotaging the habit? Example Habit: Drinking 10 cups of water System in place: Carrying a water bottle wherever I go Preventing sabotage: Stopped buying energy drinks and soft drinks. Option 2. (Goal) Think of a goal you have already conquered. * What was the goal? * What system helped you achieve this goal? * What step helped you avoid key triggers that may have sabotaged the goal? Example Goal: Running 5k System: Joining a running group Avoiding key triggers: Choosing the group that runs in the evening so I don’t skip running for sleep. Further Reading * Atomic Habits by James Clear * Summary of Atomic Habits [https://www.7cups.com/forum/motivation/GoalsandAccomplishments_653/BookRecommendationAtomicHabitsbyJamesClear_321174/] * System vs Goals [https://www.7cups.com/forum/ldp/LDPCourseworkforbatchesbeforeDec122022_2488/PL101SystemsvsGoalsDiscussion4_225029/] ------------------------- This post is part of the Conquering Your Goals Series. Check out all the posts here. [https://www.7cups.com/forum/motivation/GoalsandAccomplishments_653/ConqueringyourgoalsMasterpost_334193/]

Conquering your goals: Masterpost

by Hope

October 17th

...See more Hi everyone! I hope you are doing well. This is the master post for our Conquering Goals series. Participating in all posts of the series (you have to complete the task attached to each post or answer the questions) will earn you a certificate. Introduction to the series (This post is just for general info, participation is not required) [https://www.7cups.com/forum/motivation/GoalsandAccomplishments_653/NewSeriesIsHereConqueringyourGoalsChooseSetandRealizeYourGoals_333457/] * Setting the right goals [https://www.7cups.com/forum/siteupdates/HopesCorner_2162/ConqueringyourgoalsSettingtherightgoals_333816/] * System Vs Goals [https://www.7cups.com/forum/motivation/GoalsandAccomplishments_653/ConqueringyourGoalsSeriesSystemvsGoals_334194/] * Mastery and Pleasure in Goal Setting [https://www.7cups.com/forum/motivation/GoalsandAccomplishments_653/MasteryandPleasureinGoalSettingConqueringYourGoalsSeries_334752/] * Goal Setting Techniques [https://www.7cups.com/forum/motivation/GoalsandAccomplishments_653/ConqueringyourGoalsGoalSettingTechniques_334996] * Dealing with Setbacks [https://www.7cups.com/forum/motivation/GoalsandAccomplishments_653/ConqueringyourGoalsDealingwithSetbacks_335572/] * Motivation, Discipline, and Resilience [https://www.7cups.com/forum/motivation/GoalsandAccomplishments_653/ConqueringyourgoalsMotivationDisciplineandResilience_336005] * Accountability [https://www.7cups.com/forum/motivation/GoalsandAccomplishments_653/ConqueringyourgoalsAccountability_336526/] * Celebrating Milestones [https://www.7cups.com/forum/motivation/GoalsandAccomplishments_653/ConqueringyourGoalsCelebratingMilestones_336781/] 🏆Submit this form once you have completed all participation [https://docs.google.com/forms/d/e/1FAIpQLSeGL9HdmnajbnVSOAbcJRIDdbw0w_rVeet0jqMVkOE1G-7FGQ/viewform] (It is an open-book quiz, you can refer back to the posts. Minimum score is 16/20 to pass) Series is now open for participation. Complete all prompts given in the posts and submit the series evaluation form to earn a certificate. Deadline is November 30, 2024.

Conquering your Goals: Celebrating Milestones

by Hope

October 17th

...See more Hi everyone! I hope you are doing well. This week in our Conquering Your Goals series we are talking about celebrating milestones. Most of our goals in life can take time, sometimes it can feel like we have nothing to celebrate until we fully complete our goal. This can encourage us to rush towards our finish line and be disheartened when inevitable setbacks or delays come our way. One way to get out of the all-or-nothing mindset [https://www.7cups.com/forum/siteupdates/HopesCorner_2162/Distortion3BlackandWhiteThinking_315340/]and appreciate progress over perfection is to celebrate milestones. A milestone is a significant point or achievement along the journey toward completing a larger goal. Milestones break down a goal into smaller, more manageable tasks or achievements, providing opportunities to measure progress, celebrate success, and maintain motivation. Examples of milestones in goal setting include: * Completing a key task: For example, writing the first chapter of a book. * Reaching a percentage of the goal: Such as losing 10% of a total weight loss or gain goal. * Completing part of the goal: Reaching a 1-mile run every week on your journey towards doing 5-mile runs every week. * Doing something for X days: Meditating for 7 days * Reaching a new streak: Logging steps for 30 days in a row. Breaking bigger goals into milestones Example: Reduce time spent on screens to 1 hour everyday outside of work. Possible milestones * Time tracked every day for 15 days * Reduced screen time by 30 minutes per day from the baseline. * Read a book instead of being on the phone before bed for 7 days Ways to Celebrate In most cases, you can celebrate the way you celebrate most of your accomplishments. For some people this means getting a sweet treat, for others, it calls for a facial or a pedicure, etc. However, you need to be mindful of not celebrating in a way that feeds the habit you are trying to break. For example, don’t celebrate weight loss by binging for a day. Similarly, don’t celebrate reduced screen time by watching a Netflix series or meeting a money-saving milestone by going shopping. Here are some ideas: * Treat yourself to new clothes to reach a weight loss or gain goal * Go for a movie to celebrate reaching 10,000 steps every day for 7 days. * Invest in your new hobby to reduce your screen time by 1 hour (getting a new paintbrush) * Develop a personal ritual that you perform every time you reach a milestone. 📣Tasks for you For the goals you’ve set, think about three key milestones you’re excited to reach. For each milestone, describe: * The Milestone: What is the specific achievement or progress point you’re aiming for? * How You’ll Celebrate: What meaningful or enjoyable activity will you do to celebrate reaching this milestone? ------------------------- This post is part of the Conquering Your Goals Series. Check out all the posts here. [https://www.7cups.com/forum/motivation/GoalsandAccomplishments_653/ConqueringyourgoalsMasterpost_334193/]

Conquering your goals: Accountability

by Hope

October 17th

...See more Hi everyone! I hope you are doing well. This week in our Conquering Your Goals series we are talking about accountability. If you have not completed the posts before this, please do so in the order they have been posted so you can follow along better. Accountability here means taking responsibility for working toward your goals and staying on track. It’s about being honest with yourself (or someone else) about your progress. Honesty is the key driver of accountability, there is no accountability where there is a lack of honesty and this is where we often struggle, being honest with ourselves is hard. Being honest with ourselves is hard, especially when goals get tough, but it’s a crucial step in making real progress. To ensure we are being honest, we need an external system of accountability. The key is to get out of our minds, stop relying on our thoughts, and have a more concrete view of our progress. Internal motivation is great, but having an external reminder, like a friend or app, makes it easier to stay consistent. Here are some ways you can stay accountable * Using tracking Apps. For example: * My fitness pal/chronometer for tracking calorie intake if you are trying to gain or lose weight. * Fitbit or the likes of it for tracking steps to measure progress * Use a planner to write down your money spent every day to stay on track for financial goals * Telling your friend about your goals and asking them to check in (Pick a friend who’s reliable and willing to give you that nudge when you need it!) * Joining a community focused on achieving the same goal as you. If you wish to run, see if you can join a running group. In short, if you can find some metric to track daily that relates to your goal, you will end up with a very solid accountability system. The goal is to keep the metric realistic, simple and easy to track. For example, if you have a steps tracking tool, you can easily track your steps but if you don’t, pick a different metric or buy the tool. Don’t worry if apps or planners aren’t your thing. The key is finding a system that works for you, even if it's just writing in a notebook or setting reminders on your phone. Making it visual Creating any one system of accountability is excellent but you can take it to the next level by adding a visual element to it. So you would take the tracking you are already doing but put it somewhere visible so you are more aware of your progress or lack thereof. For example, if your goal is to reach 10,000 steps every day. You can buy a calendar, hang it somewhere visible, and write down the steps you took every night before bed. This in itself can act as an outside motivator and aid to your interest in progressing towards your goal You can view the calender template here, copy it, and edit it to keep track of your goals! I recommend using a physical calender (or even print an online one) and hanging it somewhere you [https://docs.google.com/spreadsheets/d/1HeNWlpSt97qDnMusYok-UsTqaL9wU8JdoF0ZtUN4eDA/edit?usp=sharing] Tracking at your lowest counts the most! There are going to be days when you fall off the wagon when you are so behind your goal that it feels embarrassing to track the day, that is when you must track it! We allow ourselves to make mistakes, we accept our shortcomings but we do not turn a blind eye to them. If your goal is to spend 1 hour on your screen but instead it was an 8-hour day, you track that 8 hours! 📣Tasks for you * Think of the goal you have set for yourself. Tell us an accountability system you will use. Be specific! * How will you make it visual? (keep the tracking somewhere where you see it regularly) ------------------------- This post is part of the Conquering Your Goals Series. Check out all the posts here. [https://www.7cups.com/forum/motivation/GoalsandAccomplishments_653/ConqueringyourgoalsMasterpost_334193/]

Conquering your goals: Motivation, Discipline and Resilience

by Hope

October 17th

...See more Hi everyone! I hope you are doing well. We have covered quite a few topics so far in our Conquering Your Goals series. Last week we talked about dealing with setbacks. This week we will dive into the role of Motivation (intrinsic, extrinsic) and Discipline, Consistency, Grit, and Perseverance. Motivation (Intrinsic and Extrinsic) When you are intrinsically motivated, you engage in an activity because you enjoy it and get personal satisfaction from doing it. When you are extrinsically motivated, you do something to gain an external reward. An example of intrinsic motivation is learning about history because you are interested in a certain period. As for extrinsic motivation, you learn about history because you want a good grade. Most of our goals aligned with our core values tend to lean more toward intrinsically motivated. You may wish to walk more because you enjoy feeling more mobile. But at times people can strive to achieve something as they are motivated extrinsically, for example wanting to walk more so you can win the steps competition at your office. Typically you want a combination of both to excel at your goals! For example, if you wish to walk more and feel better, you may not feel like walking every day. It can help to have a tracking app that encourages your goal and acts as an extrinsic motivator. Discipline Even though motivation is talked about more often, It is usually far more helpful in getting you started than in keeping you motivated. As motivation can be quite inconsistent, your mood and external factors can greatly dictate how motivated you feel to achieve certain goals. To follow through with your plans, you need discipline. Discipline is the ability to consistently follow through on your commitments, regardless of whether you feel motivated at the moment. It involves self-control, routine, and the willingness to do what needs to be done even when you don’t feel like it. One of the key realizations to remaining disciplined is accepting that there will be days when you will not feel like doing the things you need to do to reach your goals (this excludes valid restrictions such as a decline in health or unexpected life challenges). One way to reinforce discipline is to ensure there is accountability. You are more likely to do the thing you don’t want to do if there is some form of tracking or someone watching your progress. Consistency, Grit, and Perseverance. Consistency is likely one of the most important dictators of whether you will reach your goal. If you can master showing up, it will greatly help your chances of having what you desire. To be consistent with something, one requires grit and perseverance against all odds. Grit means sticking with something and working hard, even when it gets tough for a long period of time, for us to display grit, we need to persevere in the face of adversity. 📢Tasks (Please complete both) * For the goal you’ve set, describe the intrinsic and extrinsic motivations that drive you. * Reflect on a goal you’ve achieved in the past and consider how grit played a role in reaching that goal. Further Reading GRIT by Angela Duckworth [https://youtu.be/sWctLEdIgi4?si=tjG7Xfti_3KWtv7G] ------------------------- [https://jamesclear.com/how-to-stop-procrastinating] This post is part of the Conquering Your Goals Series. Check out all the posts here. [https://www.7cups.com/forum/motivation/GoalsandAccomplishments_653/ConqueringyourgoalsMasterpost_334193/]

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Kind and understanding person.

Reviewed Jul 20, 2024

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@Ashumi

@helloOrange8075

@enthusiasticYard2788

@originalPanda9035

@Dantong

@LifegivesLemon33

@WendyDarlin

@TogetherForeverAlways

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