WHAT IS CHANGE:
Change – by definition is to replace something with something else, something of the same kind, or that is newer or better, or substitute one thing for another. A “small change” refers to a minor adjustment or alteration. While a “big change” signifies a significant transformation or upheaval, often requiring more adaptation and effort to implement. Small changes are incremental and subtle, while big changes are drastic and impactful.
Small changes made consistently over time can lead to big results. This is because the effects of small changes build up over time.
5 ways small changes are more successful:
1. Setting small goals – Small goals are easier to achieve and can help you feel better about your ability to achieve them.
2. Make incremental improvements – Small, daily improvements are more effective than trying to make big changes all at once.
3. Celebrate small successes – Recognizing and celebrating small successes can help you feel motivated to keep making positive changes.
4. More realistic – It’s much easier to make multiple smaller changes than one large change.
5. Better chance of being successful long term – smaller changes over time are less scary, more realistic, and make it more likely that you will stick with the new behavior long term.
SMART GOALS:
Specific – Your goal should be specific and narrow for more effective planning
Measurable – Make sure your goal and progress are measurable
Achievable – The goal should be reasonably accomplish your goal within a certain time frame
Relevant – Goal should align with your values and long-term objectives
Time-bound – Set a realistic but ambitious end date to clarify task prioritization and increase motivation
Goal – “I want to lose weight.”
S.M.A.R.T. goal – “I want to lose 10 pounds of fat in the next two months by increasing my protein intake and working out 3x a week.”
SMART GOALS – This approach helps you stay on track, measure your progress, and feel a sense of accomplishment.
1. Provide a roadmap
Give you a clear path to follow, making it easier to reach your goals
2. Help you stay on track
Help you measure your progress and identify when you’ve completed a goal
3. Help you feel accomplished
Help you celebrate your achievements and feel motivated to keep going
4. Help you anticipate challenges
Help you prepare for setbacks by identifying potential challenges and generating resources to overcome them
5. Help you create accountability
Can be shared with others, which can help you stay accountable and get feedback
FINAL THOUGHTS:
Making goals is difficult because they can easily be influenced by past failed goals, or past goals that are currently unattainable. (For example, “I want to get back to my high school weight.”) Addressing where you are at in life BEFORE setting your goals is key. Just because you were able to do it then, doesn’t mean it’s realistic for your current lifestyle now. Also, just because it isn’t realistic right now doesn’t mean it can’t be realistic in the future. (For example, working out 2x a week during the busy season at work is probably less realistic than working out 2x a week during the slow season. Readdressing your readiness to change (an individual mental and emotional state where they are open to accepting, embracing, and actively pursuing a significant alteration to the current situation) on a regular basis is important in making sure that your goals are positive, uplifting, and realistically attainable.
21:90 Nutrition owner / nutrition coach
@karalgreathouse / karaly1418@gmail.com