Powering through Motivational Dips: Re-engineer goals into behaviors

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Powering through Motivational Dips: Re-engineer goals into behaviors

Mar 18, 2024

Research has shown that the most effective behavior change from nutrition education interventions occurs when the interventions are behaviorally focused and theory-driven.

From Goal Setting as a Strategy for Dietary and Physical Activity Behavior Change: A Review of the Literature

How this is implemented practically...

Lifehack: Goal Rearticulation

1. Look at your list of New Year's Resolutions
2. Take 10-15 minutes to change all outcome-based goals into measurable behaviors
3. Add those behaviors as habits to your Coach.me dashboard

Examples:
Lose 50 pounds in 6 months
Track what I eat in a food journal every day
Do pushups and pullups daily
Sign up for weekly personal training sessions
Start a business - Reach $2000/monthly in passive income
Spend 60 minutes every morning working on projects that will reward me with freedom
Quit smoking
On Monday-Friday whenever I feel like a cigarette I force myself to wait another hour
Save my marriage
Make love to my spouse three times a week
Tell my wife I love her once daily
Start on my master's degree
Network weekly with the professors in the programs I want to get into
Learn to speak Spanish fluently
Practice Spanish 10 minutes daily with Duolingo
10-15 minutes of conversation in that language
Improve my memory
Do brain training for 10 minutes daily
Get a girlfriend
Approach women, I find attractive twice a week, and let them know th
Stop drinking so much
Limit the times I hang out with my drinking buddies to once a week

In the past, measuring behaviors was an annoying daily task involving a calendar, pen, and pad. If you missed a day or lost your day planner, you were in trouble.

My favorite tool for habit quantification, gamification, and application is Coach.me

This is a free iPhone, Android, and web browser app that effectively tracks and motivates you to practice winning habits. So join Coach.me now, it's free and takes maybe 2 minutes daily to manage. Add the habit Hour 1: Empire Building, described here...