How are your goals and resolutions coming along this year?
Reports indicate that 40 percent abandon New Year’s Resolution during the first month. By mid-year, 60 percent have given up. It is said that less than 10 percent actually achieve their resolutions.
While these statistics are dismal, what I’m about to tell you has the power to change all of that. It’s not too late to get back on track with your goals and resolutions. And I bet you can do it in as little as 30 days.
I was recently reminded how quickly we can create change in our lives through the power of intense focus. On the first day of the month, I threw on my new sleeveless cycling jersey to go for a ride. When I looked in the mirror, I was shocked to see a different set of arms than I sported last summer.
Over the winter, I transitioned much of my weight training time over to yoga. While this yoga time changed my body in countless wonderful ways, it didn’t do much for my lady guns. I wanted to change what I saw and fast. I decided that I was going to do 100 pushups each day for the entire month. 3000 pushups!
The first day was easy, the second was a bit more challenging. By the third day, my chest muscles were on fire. I stuck with it and by the fifth or sixth day, the soreness was gone. Better yet, I could notice my arm muscles taking shape. In less than a week, my body had visibly changed.
I think there are a lot of reasons we don’t achieve our goals and resolutions. One of those main reasons is that lasting, visible, change can take a really long time. I know firsthand how hard it is to stick to something that doesn’t seem to be working.
This is where the power of intense focus comes in. I could have slowly added in more weight training or chosen to do a comfortable 20 pushups a day. But I knew that wouldn’t get me the results I was looking for or motivate me to stick to it. So I pushed past my limits with an intense 100 pushup regimen for 30 days.You can do anything for 30 days. Click To Tweet
As Matt Cutts said in his TED Talk, you can do anything for 30 days. This doesn’t just apply to physical changes. Maybe there’s a project you’re trying to finish. Or perhaps you have a bad habit you’re trying to kick.
30 days is all it takes to start seeing change. And noticeable changes are just what we need to keep going.
How to Change Your Life in 30 Days
1 – Identify One Thing
Pick one thing you want to focus on. You might be trying to quit smoking, get in shape, save money, or be more organized. Pick the one thing that is most important to you right now. Remember, focusing on more than one is just as good as doing none.Focusing on more than one is just as good as doing none. Click To Tweet
2 – Set a Goal That Challenges You
100 pushups are hard for me, still at 29 days in. But that’s why it worked. It was intense enough to see results but not too challenging to stick with.
3 – Commit and Create Accountability
Get serious and make a commitment to yourself. Then find a way to hold yourself accountable.
I’m pretty good at follow through, but I was scared this goal might be too hard to stick with. So that day I made a public announcement on Instagram. I’ve also been sharing my progress on a cycling and fitness app where I’ve gotten tons of support and encouragement.
4 – Track Your Changes
This is where I screwed up on the pushup goal. I should have taken before and after pics. So let this be a lesson to you. Take note of where you are and track your progress each week over the next 30 days.
5 – Give Yourself Grace and Stick with It
You’ll find it easier to stick to your goal if you give yourself grace. There were a couple of days I didn’t finish all 100 (or any). I didn’t get down on myself. Instead, I picked up where I left off and completed 200 the next day.
6 – Celebrate and Repeat
We don’t take enough time to celebrate our accomplishments. Part of creating confidence in our abilities is not just achieving our goals, but taking the time to recognize how far we’ve come. After you’ve taken a moment to revel in your awesomeness, repeat the process and try something new.
We, humans, were created to adapt and change. However, our modern culture doesn’t necessarily force us to. It’s up to us to create situations that force us out of or comfort zones. Getting started isn’t always easy. But once you see success after your first 30 days, you’ll feel a desire to keep doing it.
How will you change your life in the next 30 days?
Share in the comments below.
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