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At the beginning of the new year, reliably and independently of the pandemic, good resolutions haunt us every year.
Now to think: It will all come to nothing anyway, is obvious.
But it is wrong.
Especially in uncertain times, it is important to keep making plans and setting goals.
Fixed projects increase satisfaction, provide support and reduce stress.
Born in 1976, is a systemic coach, memory trainer, author and marketing consultant from Hamburg.
Her credo: working time is lifetime!
But often the popular "resolution classics", for example integrating more sport into everyday life, eating more healthily or finally promoting professional self-realization, have a short half-life.
How can we implement new projects and anchor them sustainably in our everyday lives?
At the beginning we have to find out the real motive behind our resolutions in an inner retreat - whether for New Years or any other time.
Otherwise, every target will remain a flag in the wind.
Just as "New Work" advocates grapple with their professional motivation, their "purpose", we should also ask ourselves about our own "why", the original motivation, when it comes to our resolutions.
Is it a deep desire for a new partnership that is connected with the idea of only appearing attractive on the singles market as a fit and trained person?
Then membership in the fitness studio with personal training and weight loss would probably not be very effective.
In order to put unpleasant practices aside in the long term, it is necessary to first recognize your own trigger stimuli and to leave the often inflationary cited "comfort zone".
We have to devise strategies for weak moments, take breaks and celebrate stage wins.
We should plan our goals according to the "SMART" formula.
An acronym for
specific, measurable, attractive, realistic, and timed
We can only mobilize our strengths with a concrete objective of "how" something should change.
In addition, role models and allies can support us on our way.
Start with small steps instead of waiting for the big hit
"Bigger, better, faster, more" resolutions sound great at first.
Improvements, time savings, and lofty goals are admirable and get us into the activity.
But can we
establish new habits
extensive project planning or start lightly with marginal changes?
Yes - thanks to the tactic of small steps.
Often, even small course corrections are enough in everyday life to enjoy more balance and success.
The supposedly banal impulses often contain the greatest potential for increased well-being.
The American behavioral scientist BJ Fogg is considered to be the inventor of the "tiny habits" method.
Instead of often frustrating mammoth projects around big goals, new behaviors and habits, it is important here for certain success to link a new little action to an already existing everyday ritual.
This means that after a "after me" (a fixed habit such as making coffee in the morning), we put a "I will" (ten push-ups).
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After starting my laptop in the home office, I put my smartphone in a drawer for 90 minutes so that I can work on just one thing without interference and in a focused manner.
After finishing a video conference or a phone call, I have a large glass of water.
After lunch, I quickly walk around the block for ten minutes.
Small effort with great effect with permanent repetition
The connection with the existing and anchored habit helps to achieve success.
The words "if" and "then" can support us not only with the "tiny habits", but also when we lose our energy and enthusiasm in the meantime.
Instead of making excuses, we create a written strategy plan right from the start and fix it in a prominent place in the home or office in a clearly legible place.
If the sofa looks more attractive than jogging after work, we read our motivation strategy out loud:
"If I don't feel like exercising, I turn up my favorite song to full volume and leave the house for training."
And for a little more serenity when realizing our resolutions, the credo »just for today« of »Alcoholics Anonymous« can support us:
For the current day only, the participants decide to resist their addiction.
An appeal to life in the moment, the much-cited mindfulness and less the »marathon ride« approach.
In the same way, we can "
our willpower to go to the back course after work or to work on the business plan for the start-up idea.
The next day we can again decide on our goals and resolutions.
Do not think in years - but in days.
If that's not a resolution.