Have you ever heard the phrase that just getting started can be the hardest part?
A complete nutritional overhaul or an hour workout can sound overwhelming, especially to someone who may feel like they have a long way to go to reach their goals. If our goals seem too far away, too unrealistic, and/or too hard we may avoid getting started all together. Having goals that are truly inspiring and motivational are just one piece to the puzzle in getting started and staying the course through ebbs and flows.
“Consistent behaviors that will support accomplishing your goals are the missing piece to your puzzle.”
– Nick Outlaw
Desmond Tutu once wisely said that “there is only one way to eat an elephant: a bite at a time.” By taking on a little at a time everything in life that appears too daunting or even impossible can be accomplished gradually. This is why taking a 5 minute action aka behavior towards your goals has such profound effects. Not only do these seemingly small steps add up over time when done consistently, every time we complete a task our brain releases a load of dopamine. Dopamine is a neurotransmitter that is responsible for generating feelings of accomplishment, satisfaction, and happiness. This feel good chemical also keeps us motivated to continue completing tasks to extend these pleasant feelings.
Have you ever noticed how great it feels to cross things off of your list?
There are some examples at the end of this article to help you create your own short actions to build your momentum in the right direction.
Keep in mind that when creating and picking a task that it meets these 3 critical criteria:
1) The task must mean something to you. Choosing a task that you believe is contributing to your goals.
2) You are confident that you will be able to complete the action. When choosing between different tasks, pick the one that you are most confident in finishing. I love using the 1-10 scale and recommend starting with the tasks you are at least a 9 out of 10, 10 being most confident and able. One way to modify the behavior to increase your confidence and ability to execute is by making the behavior easier.
3) You are willing to complete the action. Choose the one that you are most willing to do. Again using the 1-10 scale, start with the tasks you are at least a 9 out of 10, 10 being most willing.
One of my favorite thing for people to start with is a warm up. Instead of thinking about doing a whole workout, just put 5 minutes on the clock and complete the warm up. This can be as simple as walking/moving for 5 minutes or completing a series of prescribed movements for the prescribed duration. As an in person and virtual coach, everyone that I have ever had ” just complete the warm up and see how you feel,” has agreed that they felt charged and ready to do more after!!
Instead of thinking about overhauling the entire way that you eat, set the clock for 5 minutes and either make a healthy grocery list, plan out one healthy meal and snack, and/or order groceries. These small actions can be the powerful pushes that will continue to take you towards your goals. What are some 5 minute actions that you can create?