How do I set goals I actually keep?

...at my health and fitness was still a priority to me. I would spend an hour or so at the gym after work, which is actually a two hour time commitment or more after factoring in the commute and shower time and, of course, conversations around the waterfowl. This wasn't sustainable, because I felt guilty for not being home with my family and...

...believe can be your best year yet. Today it's all about Monday motivation for the new year, focusing on the mindset and the science of change. Remember, 2024 is a blank canvas and it's hours to paint with the colors of choices, chins and our attitudes. So let's dive right in. I'm going to share five strategies today to make the most of 2...

...share some amazing tips to get you reignited, but also next time you find yourself in a deep, intentional, goal setting period of your life, you're going to have some strategies to really set yourself up for success. So today, you know, let's get a little bit of background on you, derek, just so everybody can get a little bit more unders...

...use the reality is we should all be in touch with what matters to us, we should all find ways to achieve what we actually care about in life and then we should pay it forward right, like if we're better people, we're infecting those around us with that betterness, and that's a good thing. So the purpose I keep talking about is there's som...

...emental improvements in life. I'm Diamond Well, your navigator through the maze of personal development and goal setting, and in today's journey we embark on a critical exploration of goal-setting strategies that can either pave your way to success or lead you completely astray. We're dissecting the battle of smart goals versus dumb goals...

...nterested, but I'll be sure to also put in the show notes today some additional resources to help with this goal setting strategy, because it's pretty important If sets the tone, sets the vision as well, gives you some actionable step by step processes that you can plug into, take action on and start to realize some of those goals. No-tra...

These goals are based more on what others think you should do rather than what you want for yourself. It's like wearing someone else's shoes they just don't fit quite right. And then, lastly, getting to the B of our dumb goals. Broad, overly general ambitions, such as the quest for white peace, lack the specificity required for actionable...

...inding your why. A research article in the Lancet shows that having a strong personal reason for pursuing health goals significantly increases your chances of success. So dig deep, find your why and let that be your anchor. You know what. To help you with this, I've got a great resource that I'm including in the show notes. It's a link to...

...doesn't have to be huge. Many people overestimate what's required, especially when it comes to making new year's resolutions. Starting January 1st, you see the resolutionists committing to grueling 90-minute workouts of the gym four times a week and swearing that this is the year they're going to do it. But the truth is this is probably t...

Now, why do we struggle to stick with our health goals? According to the American Psychological Association, it's often because our goals aren't realistic or we lack a support system. The trick is to set achievable goals and celebrate the small wins. I'm not talking about celebrating making it to the final end stage of whatever that goal...

...ig question. Whatever you want is one decision away, and the decision is not the how. How do I figure out what I actually want? Set aside two consecutive days somewhere that is not your house, with no screen, and write by hand. Answer What you want, then Why for each item, then How. Most people start with How, which is why the answer neve...

...letely or revert back to their old habits. Name one person who has not made working out part of their New Year's resolutions at some point in their lives. We often start with tons of enthusiasm, launching head-on into a brutal workout routine. Perhaps we have tried to cram as much exercise into our downtime as we possibly can, or suddenly...

get sustained effort over time, and goals adopted out of guilt or outside pressure do not, even when you achieve them. The second kind produce the specific and familiar feeling of hitting a target and feeling nothing. That is the difference between a goal and a should. Your calendar is probably full of shoulds. When my coach caught me wit...

...ndon in week three. The 2% Solution. Play it here, with the full transcript on the page. The least exercise that actually does something, and the part everyone leaves out. You have done it five times. It is not discipline, and the fix is unglamorous. Seven years ago I went looking for four dads over 40 to test an idea. What it became, and...

Ask a man over 40 how many times he has started again and he will usually laugh before he answers. Five. Six. He owns the equipment. He knows what to do. FIG. 01 A man who gets six weeks in and stops is telling you about the fuel, not the engine. Ask a man over 40 how many times he has started again and he will usually laugh before he ans...

...the behaviour with the feeling. That takes longer than most programs run for, which is most of why most programs fail. So the practical question is not how to be more motivated. It is how to survive long enough on external motivation for internal motivation to show up. Everything below is about that gap. I wrote a column in 2016 arguing t...

...ven years later that idea is the whole of my working life. This is the full version: where it came from, what it actually involves, and the promises it refuses to make. FIG. 01 The work is small and repeated. That is the whole trick. Every man in this work arrived the same way. Successful at his job, good at being a dad, present at the th...

...the page. You have done it five times. It is not discipline, and the fix is unglamorous. The least exercise that actually does something, and the part everyone leaves out. Losing basic functional movement means losing the ability to care for yourself.