Do you have a ‘scarcity mindset’? I know I do at times. Keep reading and I’ll explain what it is and how you can overcome it to #makeithappenin2020.
We all want to make changes in life at some point: eat healthier, lose weight, exercise more, more ‘me’ time, reduce stress, get more sleep, reduce financial debt, travel more or [insert your goal here].
These are just a few examples of changes people want to make and usually they start as New Year Resolutions, which unfortunately are broken by mid January.
So what if I told you, that you can achieve your goal using less time than you think?
Overcoming the ‘Scarcity Mindset’
In his book, Tiny Habits: The Small Changes that Change everything, B.J. Fogg suggests that time pressure results in a ‘scarcity mindset’ where
“We believe there will never be enough time, so it becomes an automatic reflex to say ‘no’ to changes … Thirty minutes of exercise a day? Cooking a healthy dinner every night? Starting a new business? Forget it. Who. Has. The. Time?”
“Tiny allows you to start right now,” It meets you where you are – whether your life is in a desperate spiral or you are stressed-out but otherwise fortunate.”
The ‘Two-Minute’ Rule
James Clear, author of Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones explains, if you are having trouble with achieving your goals, the problem isn’t you it is your system. His ‘two-minute rule’ is all about working up to the goal rather than trying to achieve it all at once.
“Whatever habit you’re trying to build, scale it down to two minutes or less,”James Clear
“The secret is to always stay below the point where it feels like work,” he says. “Find a way to master the way of showing up and manage that complexity of life and once it’s part of your new normal you can optimise it.”James Clear
Microstepping Your Goals
Microsteps are another way to describe ‘Baby steps’ to change habits and achieve our goals. I love the term Micro – meaning small, Steps – meaning moving forward. Last May, I introduced Microstepping in May a process to achieve your goal one microstep at a time.
That means setting your goal and the timeframe you want to achieve it using the S.M.A.R.T. principal. Then working backwards to create mini goals along the way. These microsteps all lead you to achieving your goal in manageable steps rather than getting frustrated because you feel nothing is happening.
For example, one of my goals is to run the Brisbane Half Marathon in less that 2hours 15minutes. I’m specific on what my goal is and have an end date. I know it is achievable if I put the training in.
My main goal – is the Half Marathon
My microsteps would be:
- implementing a weekly running program from now until the date of the run. This would include how many runs I would do per week and how long each run would be.
- reviewing my diet and ensure I’m getting enough energy and the correct balance of macro and micro nutrients to ensure I can run the distance.
- getting enough sleep
- incorporating strength and cross training
- ensuring I take rest days
Microsteps are the tasks that you will incorporate daily, weekly and monthly to help you complete and attain your goal.
Once you have broken your main goal into microsteps you don’t have to worry about how you will achieve it. You have a plan in place by working through each microstep.
Make It Happen 2020 Challenge
Task for the week:
Each morning write down your goal in your journal – the one you are working on for the Make It Happen 2020 Challenge. By writing the goal down each morning you are reinforcing what you are working towards. It will remain your focus and also prompt ideas on how you can achieve it.
Break down your goal into several microsteps. Download the resource to help you break down your goal.
From the completed microstep goals, break these down into daily mini tasks and note any potential issues which could arise.
Select and book an appointment in your diary 5 x 10 minute slots where you can work on your goal.
Download the example below.
Prioritize – Download the example & complete the Weekly Goal resource taken from your microsteps sheet. At the end of the week complete the progress section.
Why Checking in & Rewarding yourself is important
In the Weekly progress chart, I’ve included a column for Status and also an area to write down a monthly ‘reward’ for achieving your microsteps.
Checking In is important as it keeps you accountable and on track. It is also a way to keep the focus of your goal ‘front and centre’. Don’t forget to join the Sizzling Towards 60 & Beyond Facebook Group so you can check in each Friday with your progress.
Rewarding yourself can be great motivation. Doing something for yourself is important and gives you something to look forward to.
Can you focus on your goal for 2 minutes?
You can catch up on previous Make It Happen 2020 Challenge posts HERE.