A couple months into the new year and if you are like most of us, it is becoming harder to nail your goals. One of the goals I set for myself in 2021 is to do 90 minutes of yoga each week. When I sat down to look at my progress at the end of January, I had not hit that once. Each week I did 60 minutes. Zero weeks I did 90 minutes.
It was time to make some adjustments.
Step One: Define what isn’t working
First define what was not working. What is the pain point that prevents you from meeting your goal. For example, what was keeping me from doing that 3rd day of yoga?
Inertia. That’s it. I identified my January pattern. Yoga on Monday and Tuesday, then wander off for the rest of the week, never coming back to that third day.
Once you identify what isn’t working, you can identify potential adjustments to course correct in order to nail your goals.
Step Two: Make adjustments
When considering what adjustments to make, I encourage you to make Sustainably Productive adjustments. Here is what that means:
- Make it Productive. The adjustment has to address the pain point – it has to have potential to solve the problem. There are so many demands on your time, if you are going to take the time to make an adjustment, it has to work for you. Otherwise, it is wasted time. You may not know for sure it will work, but it have to have the potential to work. For example, in order to hit 90 minutes of yoga per week, I could do 90 minutes of yoga on Monday morning. Boom, done – on with the week. This is not productive for me because the reason I am doing yoga in the first place is to reduce pain by increasing my flexibility and strength. Skipping 6 days of yoga does not help keep this tin man moving! Not productive.
- Make it Sustainable. The adjustment has to be something you could continue. If the adjustment is going to add more stress or lead to burnout, it is not sustainable. Don’t take it on. Back to the potential adjustment of 90 minutes all in 1 day. This is not sustainable with my schedule. I don’t want to reduce my sleep in order to jam a long yoga session in. I don’t want to lose my writing time or be late to my day job either. Not sustainable.
The adjustment I chose to make was to leverage that idea of inertia. A body in motion will stay in motion, etc. etc. In February I decided to do yoga on Monday, Tuesday, and Wednesday mornings.
How did that work out, you ask? Let’s move to step 3 – evaluate progress.
Step Three: Evaluate progress
Result? 100%. I hit 90 minutes all 4 weeks.
Using the Sustainable You Habit Tracker, I was able to look at each week and see progress. The last week of the month, I REALLY did not want to do yoga on Wednesday morning. But I saw all of those other weeks tallied up and knew if I skipped that day, it would ruin the streak. Classic peer pressure. But Sustainably Productive peer pressure – 30 minute a day for 3 days in a row is doable and it is working for me.
How can you use these steps to help you nail your goals?