Are You Sabotaging Your Goals?Feb 15, 2020
Cue, Interpretation, Action, Reward
^^ This is the process of creating a new habit.
Celebrate small wins.
Find ways to enjoy the process.
^^ These are tools to help you work towards long-term goals.
Something all this has in common: 𝐑𝐞𝐰𝐚𝐫𝐝.
Rewards are fantastic, but only if used WISELY.
When the reward for your progress or sticking with a new habit is counterproductive toward your long-term goal or lifestyle change, things can get dicey.
Here’s what I mean:
It’s been a long week and the last thing you want to do is go to the gym, but you are working on the habit of getting 4 workouts in per week and want to lose 10lbs by the end of the year.
You suck it up, get to the gym, and feel AWESOME about keeping this promise to yourself and working towards your goals. 👏👏
Once you get home from the gym you feel as though you’ve “earned” a reward. And that Ben and Jerry’s is calling your name…
OOPS, you find yourself crapping the bottom of the pint — you feel a little guilty (prob didn’t need THAT much “reward”)…
…but also aren’t too concerned. You did, after all, get to the gym 4x this week (even when you didn’t feel like it!!)
THE REALITY: Your progress reward is sabotaging your actual goal.
Your progress shouldn’t be an excuse to take it easy.
The *problem* with progress is how it makes us ✨FEEL✨ and the satisfaction we get from it.
We feel good when we do things that progress us towards our goals, but this becomes a problem when we SETTLE for those good progressive feelings, rather than keeping in mind our actual goal. 🥇
it’s too easy to mistake a goal supportive action (e.g. making it to the gym when you REALLY didn’t want to) ✅ for the ACTUAL goal itself.
Giving yourself too much credit for these small positive actions might make you feel like you “earned” counterproductive actions (e.g. that pint of Half Baked) ❌
How to combat the problem of progress: focus not just on progress alone, but how that progress indicates your commitment.
👉 Instead of evaluating yourself: “how much progress did I just make?”
Try this: “how committed do I feel to my lifestyle change?”
This simple shift in focus from progress as an indicator of success to progress as an indicator of overall commitment can mean the difference between:
“Alright, I did that, I know I made progress. Now that I am feeling good, I can go do what I really want to do.”
“Alright, I did that, I know I made progress. It felt good because I WANTED to do it, and I’m committed to changing my lifestyle for good.”
Is your reward system a sneaky sabotage system??