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Eugene profile picture
Uplifting quotes & Inspiring Thoughts
by Eugene
Last post
 November 15th, 2024
...See more I hope you can help me add uplifting and inspiring quotes here. Hope is important because it can make the present moment less difficult to bear. If we believe that tomorrow will be better, we can bear a hardship today. ― Thích Nhất Hạnh, Peace Is Every Step: The Path of Mindfulness in Everyday Life FH:54
Hope profile picture
Conquering your goals: Masterpost
by Hope
Last post
 October 17th, 2024
...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. The deadline is January 12, 2025. 
tommy profile picture
August Gratitude Challenge: what are you grateful for?
by tommy
Last post
 October 12th, 2024
...See more This discussion forms part of our Life Challenges event. Click here [https://www.7cups.com/forum/siteupdates/EventsDiscussions_2666/August2024getinvolvedwithourlifechallengesevent_333814/] to read more about it! Life is hard and it's important that we're kind to ourselves. In the hustle and bustle of day-to-day challenges our achievements and gratitude can become easily clouded. This month we are going to try that little bit harder to acknowledge and celebrate everything that we are grateful for. How do I participate? 1. Every day for the month of August revisit this thread and list one new thing that you are grateful for. It can be something small like developing the strength to achieve a goal, or it could be something bigger and more meaningful. The possibilities are endless! 2. If you'd like to get reminded to post in the thread, click the subscribe bookmark in the bottom left hand corner. This will notify you each time someone replies to the thread, providing you with a natural reminder to post your daily gratitude.  3. Share the love. Share your support of others if you can by upvoting or replying to their posts. It can take a lot to share your gratitude so creating a safe space here is crucial for everyone's comfort.   4. There is no pressure to commit to it every day, but it'll be great and no doubt very rewarding if you could!  So, what are you grateful for today? 
IsayUncle profile picture
2025 Week #1 Weekly Goal Sharing! (Monday 12/30/24 - Sunday 01/05/25)
by IsayUncle
Last post
 1 hour ago
...See more I welcome anyone to commit to a goal here today.  But importantly, talk about getting it done..... or why it didn't happen yet. To praise each other for our efforts and wins. While supporting each other through trials and setbacks. And to continue trying and not give up. Remember:  Every Goal should be considered "Worthy". Never belittle your achievements and be proud of yourself for your daily accomplishments! Whether they be Complex or Simple. Getting out of bed is a good day..... Good job I say! Share your goals today, for support and encouragement.
SoulfullyAButterfly profile picture
Mastery and Pleasure in Goal Setting: Conquering Your Goals Series
by SoulfullyAButterfly
Last post
 1 hour ago
...See more This post is all about gaining mastery and pleasure while conquering your goals. These two concepts can be game changers when it comes to staying motivated and making progress. Why Mastery and Pleasure Matter When we think about setting goals, it’s easy to get caught up in the excitement at first. But as time goes on, motivation can change, and the goals that once felt so attainable start to feel out of reach. That’s where the concepts of mastery and pleasure come in. * Pleasure refers to activities that are enjoyable and provide a sense of satisfaction. These are the things that bring you joy and help you relax, like spending time with friends, enjoying a good meal, or engaging in a favorite hobby. Incorporating pleasurable activities into your life can help you stay balanced and motivated. * Mastery involves activities that challenge you and help you develop new skills. These tasks might be difficult at first, but they provide a deep sense of accomplishment once you achieve them. Whether it’s learning a new skill, sticking to an exercise routine, or tackling a challenging project, mastery is about pushing yourself to grow. By balancing mastery and pleasure, you can create a more sustainable approach to reaching your goals. Understanding Goal Setting Before we dive into the activity, let’s talk a bit about goal setting itself. Effective goals are SMART—Specific, Measurable, Achievable, Relevant, and Time-bound. But even SMART goals can be hard to stick with if we don’t also consider how to balance the hard work (mastery) with the enjoyment (pleasure) that keeps us going. Creating a Mastery-Pleasure Map: A Step-by-Step Guide To help you balance mastery and pleasure in your goal-setting journey, try this activity: * Identify Your Goals: * Start by writing down 2-3 goals you want to achieve. Make sure they’re SMART goals. * For example, if your goal is to improve your writing skills, you might set a goal to write for 30 minutes each day or complete a short story by the end of the month. Map Out Mastery Activities: * For each goal, list activities that contribute to mastery. These are tasks that challenge you and help you grow. * If your goal is to improve your writing skills, mastery activities might include following a structured writing course, practicing different writing styles, or setting daily word count goals. * Write these activities under the "Mastery" column on your map. Map Out Pleasure Activities: * Now, think about activities related to your goals that bring you pleasure. These are things that you genuinely enjoy and that make the journey feel rewarding. * Continuing with the writing example, pleasure activities might include writing about topics you love, joining a supportive writing community, or enjoying a cozy writing space with your favorite snacks. * Write these activities under the "Pleasure" column on your map. Integrate and Balance: * Look at your Mastery-Pleasure Map and consider how you can create a weekly or daily routine that incorporates both types of activities. * Aim to balance your efforts so that you’re not only challenging yourself but also enjoying the process. For instance, you might alternate between mastery-focused days (writing practice) and pleasure-focused days (writing about your favorite topics). Reflect and Adjust: * After a week or two, reflect on your progress. Are you feeling motivated and balanced? If you’re leaning too heavily on mastery and feeling burnt out, try adding more pleasurable activities. If you’re enjoying the process but not seeing progress, consider incorporating more mastery-focused tasks. Note: While both mastery and pleasure activities relate to the writing goal in this example, you can incorporate other activities for pleasure too! Mastery goals can also be indirectly related, such as improving vocabulary or discovering a new genre for the above example. Overcoming Challenges with Mastery and Pleasure As you work towards your goals, it’s important to remember that you deserve to feel good. Often, motivation follows activity rather than the other way around, so the key is to start taking action, even if it feels difficult at first. Engaging in both mastery and pleasure activities can help you break negative thought cycles by gradually experiencing the emotional and physical benefits of achievement and enjoyment. For example, if you’re trying to learn a new language but feel stuck, start with a small, manageable task like practicing vocabulary for just five minutes. Pair this with something pleasurable, like listening to music in that language or watching a favorite movie with subtitles. As you begin to see progress and enjoy the process, your motivation will naturally increase. * Fear of Failure: By focusing on mastery, you can reduce the fear of failure. Remember, it’s not about being perfect, but about making progress and developing your skills. * Procrastination: Use pleasure as a reward to help overcome procrastination. Complete a challenging task and then treat yourself to something you enjoy. * Burnout: Make sure you’re not just working hard but also taking time to recharge with pleasurable activities. * Maintaining Motivation: Mastery provides a sense of achievement, while pleasure offers immediate rewards, helping you stay motivated in the long run. Let’s Get Started! I encourage you all to create your own Mastery-Pleasure Map. Start with your goals, identify activities that will help you master those goals, and balance them with things you genuinely enjoy. Feel free to share your map here or let us know how this approach is working for you! Discussion Questions: * What challenges have you faced in maintaining motivation towards your goals, and how do you think balancing mastery and pleasure might help? * How do you usually reward yourself when you make progress towards a goal, and what are some pleasurable activities you could add to your routine? 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/]
Hope profile picture
Conquering your Goals Series: System vs Goals
by Hope
Last post
 4 hours ago
...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/]
IsayUncle profile picture
Being Thankful and Going Crazy at the same time. I cannot grasp the disciplines.
by IsayUncle
Last post
 7 hours ago
...See more I'm starting this thread in the first week of 2025. Three years of struggle has put me in a spot of advantage. But now that I'm in that spot of advantage, I can't seem to take advantage of the time to make it more beneficial.  I think it's because I don't have a strong support group (other than here on 7-cups). And also, being 65 is slowing me down a bit when I still need to be going full steam. The biggest deterrent to me is my brain going 9000 miles an hour about all the things that I wanna do and wanna get done. I simply exhaust myself. I have done so many things in the past three years to stay on track and push past obstacles and hardships that it's getting monotonous to keep trying and I wish I had the money that I could just stop and relax. But I can't, not even close! I may deserve a break but I am not entitled to a break. Bummer, right?  I have no choice but go strategically crazy for 2025. If I do it right, I may set myself up with some residual income.
IsayUncle profile picture
2025 Week #2 Weekly Goal Sharing! (Monday 01/06/25 - Sunday 01/12/25)
by IsayUncle
Last post
 12 hours ago
...See more I welcome anyone to commit to a goal here today.  But importantly, talk about getting it done..... or why it didn't happen yet. To praise each other for our efforts and wins. While supporting each other through trials and setbacks. And to continue trying and not give up. Remember:  Every Goal should be considered "Worthy". Never belittle your achievements and be proud of yourself for your daily accomplishments! Whether they be Complex or Simple. Getting out of bed is a good day..... Good job I say! Share your goals today, for support and encouragement.
IsayUncle profile picture
Weekly sharing of Goals! Week #52 2024 (Monday 12/23/24 - Sunday 12/29/24)
by IsayUncle
Last post
 2 days ago
...See more I welcome anyone to commit to a goal here today.  But importantly, talk about getting it done..... or why it didn't happen yet. To praise each other for our efforts and wins. While supporting each other through trials and setbacks. And to continue trying and not give up. Remember:  Every Goal should be considered "Worthy". Never belittle your achievements and be proud of yourself for your daily accomplishments! Whether they be Complex or Simple. Getting out of bed is a good day..... Good job I say! Share your goals today, for support and encouragement.
IsayUncle profile picture
Using 52 weeks of 2025 as gifts for potential accomplishment. Week #1 Monday 12/30/25 - Sunday 01/05/25
by IsayUncle
Last post
 Friday
...See more I give thanks for 2023, When I coulndn't function at all due to mental duress. To get out of bed was an accomplishment to be proud of......, BUT I did it, and then I started adding other little acomplishments. I give thanks for 2024 When I was able to function beyound the daily requirements. To discover employment and successful bill payments. I give thanks for not giving up and discovering numerous methods on a weekly basis to help through the hopelss times. Through all these efforts I discovered a basic sense of daily balance I  have phrased as "My Core Balance Chores"  I give thanks to numerous friends, mentors and aquaintances here on 7-cups that held me upright when I felt like falling, failing and quitting. With all this thankfulness I wish to walk forward in 2025 with a thankful spirit, for it to be felt by others and enough accomplishments for the ability to help others locally and personally with physical and financial commitments, along with moral support and understanding. TO MAKE THAT A REALITY, I MUST SUCCEED THE BEST I CAN ONE DAY AT A TIME, ONE WEEK AT A TIME. I am not guaranteed today, so I'm surely not guaranteed the next 52 weeks. While giving thanks for when I can function for an entire day, or an entire week, these are the things I'd like to get done.   
IsayUncle profile picture
2024 November Stay STUCK in my own Muck OR FIGHT like never before!
by IsayUncle
Last post
 January 1st
...See more I HAVE HIT ROCK BOTTOM AGAIN. I've made progress in 2024 but here towards the end of the year, trials and tribulations have me feeling impotent and useless once again. This rock bottom is not the same rock bottom as a year or two ago. I know from my accomplishments this rock bottom can be approached with some extra advantages. With that said, ROCK BOTTOM is ROCK BOTTOM regardless of what you have or what you don't have. Rock bottom makes you feel impotent and useless. (I am grateful and give thanks for all of my blessings) BEEN STUCK IN THIS EPISODE OF MY OWN MUCK FOR TOO LONG AND I'M TIRED OF IT! TIME TO FIGHT AGAIN! (Fight or give up..... my choice..... my results) This is my November fight. Family Relations, Nephew intrusion into my space.... Started as an asset but quickly turned negative.... TRY TO SAVE a positve spin to it. Holiday Communications. Keep equipment repaired to make money. Make money.  All feels hopeless, futile and disparing.  Where is the sunshine after all of last years hard work and progress? Maybe my December post will feel more fruitful.
JamieRoseX profile picture
What will *YOU* do different next year?
by JamieRoseX
Last post
 December 31st
...See more Hi! I thought I might make a few prompts to reflect on if you want 2025 to be the best year possible. Just read through the prompts down below and maybe journal on them if you have issues to find an answer! How well did I do in the areas "work", "relationships", "physical health", "mental health" and "free time" in 2024 on a scale of 0-10? Which one(s) do I want to work on the most in 2025? (doesn't/don't have to be the ones rated worst) Why did I rate these areas the way I did? How can I better the good aspects of these areas? How can I improve the bad things that happened in that area of my life? Note down 1 actionable step you want to do to improve these/this area(s) each day, each week and each month! What are your ideas? P.S. you can also journal about how to achieve a certain goal!
IsayUncle profile picture
Weekly sharing of Goals! Week #51 2024 (Monday 12/16/24 - Sunday 12/22/24)
by IsayUncle
Last post
 December 23rd
...See more I welcome anyone to commit to a goal here today.  But importantly, talk about getting it done..... or why it didn't happen yet. To praise each other for our efforts and wins. While supporting each other through trials and setbacks. And to continue trying and not give up. Remember:  Every Goal should be considered "Worthy". Never belittle your achievements and be proud of yourself for your daily accomplishments! Whether they be Complex or Simple. Getting out of bed is a good day..... Good job I say! Share your goals today, for support and encouragement. @Apeatrice @decisiveBranch2794 @IchooseLife79 @cloudySummer @mytwistedsoul @KristenHR @Tinywhisper11 @CyclingThroughLife @Psalm139 @Enthenia @anonyTortoise3336 @spicyavocado3788 @neatBlueberry5213 @AmyK1234 @ivoryLakeuk @MusokeHere @seashell145 And Any Others. If you want to be added to the tag list, let me know. 😃
Husband321 profile picture
I need help with avoidance.
by Husband321
Last post
 December 22nd
...See more I have been trying to overcome my tendency to be avoidant with things which I am afraid that I will mess up or fail. It's keeping me from going for my dreams and having a great life.
IsayUncle profile picture
Weekly sharing of Goals! Week #50 2024 (Monday 12/09/24 - Sunday 12/15/24)
by IsayUncle
Last post
 December 12th
...See more I welcome anyone to commit to a goal here today.  But importantly, talk about getting it done..... or why it didn't happen yet. To praise each other for our efforts and wins. While supporting each other through trials and setbacks. And to continue trying and not give up. Remember:  Every Goal should be considered "Worthy". Never belittle your achievements and be proud of yourself for your daily accomplishments! Whether they be Complex or Simple. Getting out of bed is a good day..... Good job I say! Share your goals today, for support and encouragement. @Apeatrice @decisiveBranch2794 @IchooseLife79 @cloudySummer @mytwistedsoul @KristenHR @Tinywhisper11 @CyclingThroughLife @Psalm139 @Enthenia @anonyTortoise3336 @spicyavocado3788 @neatBlueberry5213 @AmyK1234 @ivoryLakeuk @MusokeHere @seashell145 And Any Others. If you want to be added to the tag list, let me know. 😃

Motivation & Accountability

Welcome to Motivation & Accountability! This is the perfect space for you to find motivation and be held accountable for your goals and aspirations.


What are the different forum topics for Motivation & Accountability?
Accountability and Wellness: A place for all things accountability and wellness.

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