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The Importance of the Small

by Christina Cannon 2 years ago in goals
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A quick guide to keep motivated towards your goals

I want you to think of what you achieved today? Or this week?

I'm guessing most people will have a quick think and say "nothing"?

This is because to most people, achievement must be big, huge, MASSIVE!

But think about it, how do you achieve big things? Did you just do it in a day? Like, one day you were a school kid with no experience and the next day you woke up as a millionaire CEO! Do you think that ever happens? I know it doesn't.

All those successful people you look up to started somewhere and didn't get where they are in one, giant step. It took years of 1000s of tiny steps forward, some huge steps backwards and then more tiny steps forward.

If you don't acknowledge all those small achievements, you will feel like you're going nowhere and will give up. This doesn't just include the obvious, business world example. Let's explore some other examples that might resonant with you and help you see all of the small achievements that you did this week.

Losing weight/Gaining fitness

You step on the scale but you lost little to no weight this week. Did you achieve anything?

Well...

Did you have any cravings and resisted them? Did you get up and get a sweat on even though watching that extra episode of [INSERT RELEVANT SERIES HERE] was so tempting? Did you take the stairs instead of the lift? Did you walk the dog a little longer than usual? Did you push yourself at 100% for an extra minute during that workout? Did you save £20 on a takeaway because you made a meal at home instead? Did you choose the smaller slice of cake instead of that massive piece?

All of the above are achievements.

Financial goal - eg, saving money

You check your savings account and there isn't as much there as you hoped. Did you achieve anything?

Well...

When you were out shopping this week, did you buy anything that was unnecessary? If you had to make a necessary purchase, did you go for a cheaper option even if it took extra effort? Did you resist buying yourself a treat?

All of the above are achievements.

Overcoming anxiety

You've found yourself in the aftermath of a situation that you usually makes you anxious. Did you achieve anything?

Well...

Did you breathe? Did you distract? Did you remove yourself from the situation? Did you reach out to someone you trust? Did you recognise your anxiety?

All of the above are achievements.

These are just 3 common examples of things people want to achieve and forget where they started, and how far all those tiny steps have got them.

All of the above are achievements because they are all part of changing your mindset. Changing your mindset from an unhealthy mindset to a healthy one takes time and work, it cannot happen overnight. So, every time you did any of these you took a step closer to your personal goal and achieved something.

An easy way to keep track of all the little achievements in the ABCDE technique. This is a Rational Emotive Behavioural Therapy method, its really quick and easy, you can do it every evening in 10 minutes. This can be used to identify both positive and negative beliefs, so you can identify what you're doing well and what you need to improve.

A = Activating Event

This is any situation that triggers a response. It is just the facts and figures, what actually happened, the bare bones. No feelings, just where you were, who was there, what was said, what you heard.

B = Beliefs

Here you talk about what you were thinking and feeling about the activating event. Did it make you feel happy/sad/angry/irritated/annoyed/excited...? What were you thinking while it was happening?

C = Consequences

After the event, what happened? How did you react or behaviour? How did others react or behaviour? Was it a positive or negative outcome?

D = Dispute

Now, think about it. How could the consequences have changed if your beliefs about the activating event were different? Can you think of something you could have done better? Have you improved since the last time a similar event happened? You can keep track with this technique to see your progress.

E = Exchange

So, you've done your A, B, C and D, what can be done differently? Does anything need to be done differently? Or do you just need to keep on keeping on because you achieved a lot more than you thought today/this week?

I do this once a week, because I'm a busy lady (Uni, starting up my own business, personal development, losing weight, social life, family life and a dog that craves my attention 24/7!) and sometimes I lose track of all things I'm doing. When I lose track I can feel like I'm stuck in the mud! "I worked so hard this week but got nowhere!" I start to tell myself. But when I do this I can say "well, actually, I'm a lot closer to my goal than I thought. Closer than I was last week anyway." This gives me the motivation to carry on and I think it can help you too.

I hope you liked this blog and can get some use out of it. If you're looking for a life coach and think I might be a good fit you can book a free 30-minute online consultation with me ([email protected]) before you book.

I hope you all have a wonderful day!

goals

About the author

Christina Cannon

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