Thinking and Moving
"Thinking counts as effort, but nothing comes into being through thought alone. Air must be moved, words spoken, written or sung, action and work of any kind completed. The more air that's moved, the more real a thing becomes." ~ Holiday Mathis
This is one of my favorite quotes; in fact, I have it taped to my desktop monitor. One reason that I go back to it time and again is because I need to be reminded of the necessity of movement if we are to accomplish anything. Goals are important. Having a BIG (Bold-Important-Gratifying) goal is the first step for meaningful achievement. Plans are required. They let us determine the steps we'll need to take to reach our BIG goals.
"The steps we'll need to take" to reach our goal. Goals and plans are essentially thoughts and "nothing comes into being through thought alone". We have to move, actually take the steps we've come up with, if we are to accomplish anything worthwhile. Determine your BIG goal (more about that here). Analyze the steps you'll need to take to get started. Then, take the steps.
As I hinted at earlier, this is the part that I often struggle with. If you, too, have trouble getting started on the steps to reach your goals and on other tasks, try these tips to help you get up and get moving.
Use the 4 "S" words. These are the basics for building tiny habits. Thomas M. Sterner defines them as:
Simplify: Focus on the essentials and eliminate unnecessary complexity in your plan. Make it as straightforward and easy to follow as possible. Start with your BIG goal, then break it down into the simplest steps you can. Sometimes it helps to imagine you have completed your goal, then work backward to see how you got there.
Small: Break down your goal into small sections that you can achieve with a reasonable effort. Create a clear, organized framework for your plan. This should outline the main components and set boundaries for what you will do. Think of the examples we've had from building tiny habits: doing one pushup or flossing one tooth. Of course, you can do more, and eventually, you will. But these tiny steps compound over time to form a powerful habit.
Short: Break down the overall goal into small manageable time frames and focus on short-term achievements to stay motivated. Focusing on one high-priority task for even 10 or fifteen minutes per day, when done every day (or at least most days) ensures progress over time.
Slow: Slow means to "work at a pace that allows you to pay attention to what you are doing." [Sterner] I have found this especially helpful for necessary but mundane tasks. Instead of constantly thinking about how much I have left to do, I focus instead on what I am doing and how I am doing it. Interestingly, I usually get done quicker and do better work when I approach it this way.
To help get moving with Excelerated Movement?, here is a worksheet I ran across in my files called "10 Minutes a Day". I don't know where I got this originally and so can't give proper credit but you may find it helpful if you want to put the 4 "S" words to work.
1. State the end goal.
2. Identify the milestones that make up the goal.
3. Choose one milestone and identify the tasks required to achieve the milestone.
4. Choose one task. Break the task down into 10-minute actions.
(Can I do this task in 10 minutes? No. What do I need to do before I can?)
5. Schedule the action.
6. Do the action without fail.
7. Commit to 30 days of actions.
Here's how one might begin to use the worksheet to reach a weight goal.
1. State the end goal: To lose 10 pounds in 10 weeks.
2. Identify the milestones that make up the goal:
? Lose 1 pound per week.
? Work out at Y twice per week.
? Aim for 2200 calories per day or less.
? Walk 8000 steps per day.
? Cut back on processed foods, eat more fresh vegetables and fruit.
3. Choose one milestone and identify the tasks required to achieve the milestone:
Aim for 2200 calories per day or less.
? Track daily calories for each meal and for snacks.
? Prepare daily menus in advance.
? Look up calories and nutrition information for the foods I plan to eat.
4. Choose one task. Break the task down into 10-minute actions:
(Can I do this task in 10 minutes? No? What do I need to do before I can?)
? Track daily calories for each meal and for snacks.
Q: Can I do this task in 10 minutes?
A: No.
Q: What do I need to do before I can?
A: Set up a spreadsheet to keep track of what foods I eat at each meal with spaces to enter calories contained in each food.
Q: Can I do this task in 10 minutes?
A: Yes.
5. Schedule the action.
I will do this after my morning walk.
6. Do the action without fail.
7. Commit to 30 days of actions.
Repeat the process for the other milestones and tasks. Can you see how 10 minutes per day can lead to achieving BIG goals?
Perhaps you are sufficiently enthused by your BIG goal that you can jump in and tackle the actions you need to take and have no issues in moving toward your destination. But if you, like me, are faced with several conflicting demands on your time, or if you have a great plan but just can't seem to get started, try using the 4 "S" words - simplify, small, short, and slow, either using the "10 Minutes a Day" plan or using a method of your own. And if you find this helpful, I'd appreciate hearing about your experience if you're willing to share. Having a goal is important. Planning is essential. But for goals to actually come into being, you've got to move. Then, you are embracing your Excelerated Life?!
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Resources:
Sterner, Thomas M. The Practicing Mind: Developing Focus and Discipline in Your Life. Novato, CA: New World Library, 2005, 2012.
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