Better than a New Year's Resolution!
According to research, most new year's resolutions fail–in some studies, the failure rate is as high as 92 percent! The reasons are many, including:
unrealistic, "shoot-for-the-moon" goals,
vague end goals, rather than specific process goals, and
trying to change too many things at once (expecting too much, too soon.)
Yet many of us still want to use the energy of the new year to make a fresh start in one or more areas of our lives. So what could be better than a new year's resolution?
Consider a low-stress, 30-Day Challenge! By the end of the 30 days you will have integrated a new activity into your life, or at the very least, learned something new about yourself. AND this is something you could do 12 times this year! Imagine where you could be at the end of the year, approaching the new year this way.
What would be a low-stress–yet rewarding–challenge?
In last month's article, I mentioned psychologist Robert Maurer's book, Kaizen–One Small Step Can Change Your life.* Consider what you might choose for your own 30-day challenge through a Kaizen (good change) mindset.
A kaizen goal is so small and unassuming that it triggers no fear, no anxiety, no resistance and no stress. In fact, it might even be so simple that you wake up eager to do it every day because it represents one of the easier "wins" in your day. Maurer says: What small, trivial step could you take? You'll know that the step is small enough if you are as certain you can do it as you are that the sun will come up tomorrow. .
Defining your own SMART Goal
From the SMART acronym, you can choose how to structure your own challenge:
Specific, Significant, Stretching
Measurable, Meaningful, Motivational
Achievable, Attainable, Action-Oriented (for groups: Agreed-On, Acceptable)
Realistic, Relevant, Rewarding, Results-Oriented
Time-based, Tangible, Trackable
Here are some examples:
For a Journalling Challenge: I will start by writing today's date at the top of a blank page while I drink my morning coffee. Then I will write for 1 to 30 minutes.
For a Walking Challenge: I will put my walking shoes and jacket on when I get home from work and walk to the end of the block and back.
For an On-Line Course Challenge: I will open a browser, and log into the course and watch one video before I check my email.
For a Sales Call Challenge: I will post my 30-second sales script by the door and read it aloud just before I leave the house, every time I leave the house.
For a Reducing Stress Challenge: I will intentionally rest for 2 to 20 minutes twice a day. The first time I will rest as part of my morning routine and the second time I will rest in the evening, when I notice I am tired.
You might want to use this fill-in-the-blank statement as you formulate your own challenge:
For (the next) 30 days, I will ______________________________ [specific activity]
for ________________ [amount of time]
when _____________________. [eg time of day or relative to another activity.]
Custom-tailor your challenge to your own needs, resources and personality. Here's a guideline you might find helpful: If at any time during the 30 days, you notice you start avoiding your activity, dreading it, or making excuses for not doing it, then consider how you could adjust your goal. It should feel very do-able, inviting and rewarding to YOU.
GET STARTED ...
Feel free to announce your own challenge in the comments section below. (My new challenge is to do eye exercises twice a day.)
Receive a Free "30-Day Challenge" Mandala Package (NOTE: This offer expired January 30, 2017)
If you fill out the form below before January 31, 2017, I'd be happy to email you the following in exchange for your filling out a survey at the end of 30 days. You'll receive:
the 30-Day Challenge Quick Start Guide (1-page pdf)
30-Day Challenge Mandala Tracker Forms (3 pdfs to choose from)
Weekly emails of encouragement and inspiration,
A short (on-line) survey at the end about your experience,
A personalized Certificate of Participation/Celebration (pdf) after you've completed the survey!
NOTE: You'll also receive my regular–usually monthly–site updates. (Unsubscribe anytime.)
I hope your 30-Day Challenge will be very rewarding for you. The next 30 days will pass whether you choose a challenge or not...but imagine what great benefits you could receive by choosing just the right one for yourself!
Your privacy is important to me & your personally identifying information will never be shared.