Goals

Set achievable goals and challenge yourself, find inspiration and practical advice to turn your aspirations into accomplishments. Discover posts on goal-setting strategies, motivation, and success stories to guide you on a fulfilling journey toward realizing your dreams. Start shaping a future filled with achievement and satisfaction today.

  • Goals

    Examples of Extrinsic and Intrinsic Motivation: What Drives You?

    Introduction

    Have you ever stopped to think about what truly motivates you to take action and chase your goals? Is it the thought of external rewards or the intrinsic satisfaction of personal fulfilment? Motivation is the driving force behind our actions and behaviours, influencing how we approach tasks and set goals. Both play important roles in shaping our behaviours and goals and in this post, I want to talk about the importance of understanding the nuances between these motivators and give examples of extrinsic and intrinsic motivation in the world of health and fitness.

    Examples of Extrinsic and Intrinsic Motivation

    LEARN MORE ABOUT WHY YOUR MINDSET MATTERS MORE THAN ANYTHING IN YOUR HEALTH AND FITNESS OR WEIGHT LOSS JOURNEY: Mindset Matters: Change How You Think To Lose Weight

    Extrinsic Motivation: External Rewards

    Extrinsic motivation drives behaviour through external rewards or incentives. It’s the carrot dangling in front of us, urging us forward. Examples of extrinsic motivators include money, recognition, and prizes.

    While extrinsic motivation is great for short-term behaviour changes, it can fall short of sustaining long-term engagement. Once you have received the reward, you may not see a reason to continue, and your motivation will wane.

    This reliance on external rewards for motivation can lead to a cycle of dependency, where you constantly seek external validation or rewards to drive your actions.

    extrinsic motivation

    Intrinsic Motivation: Internal Desires

    Intrinsic motivation is driven by your internal desires, shaping your actions from within. It’s that fire in you, driving you forward even when no one is watching.

    Examples of intrinsic motivators include finding enjoyment in exercise, feeling yourself getting stronger, and seeing personal growth through your fitness journey.

    When we’re intrinsically motivated, it’s not about the external rewards or recognition. Instead, it’s about the pure joy of movement, the excitement of pushing our limits, and the satisfaction of seeing ourselves grow.

    Intrinsic motivation helps to create long-term engagement and passion because it comes from within. It’s not dependent on external factors, so even when the going gets tough, your inner drive keeps you going.

    When you’re driven by intrinsic motivation, your commitment to your health and fitness journey becomes unwavering. You’re not just working out to achieve a goal; you’re doing it because it’s who you are and what you love.

    intrinsic motivation

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    Comparing Extrinsic and Intrinsic Motivation

    Extrinsic and intrinsic motivation may both drive behaviour, but they come from different places and have distinct impacts on our actions.

    Both types of motivation have their benefits and limitations. Extrinsic motivation can provide tangible rewards and incentives that drive your short-term behaviour, making it useful for achieving specific goals or tasks. Intrinsic motivation, on the other hand, will drive long-term behaviour and habit changes but it may not always provide immediate rewards or incentives that can help you achieve smaller, short-term goals.

    Understanding the differences between extrinsic and intrinsic motivation will allow you to use both types effectively while pursuing your goals, by recognising when each type of motivation is most appropriate and how to use them.

    EXTERNAL READ:

    The Behavioral Neuroscience of Motivation

    Examples of Extrinsic and Intrinsic Motivation In Health And Fitness

    In the world of health and fitness, both extrinsic and intrinsic motivation drive our actions and choices.

    Extrinsic motivation often plays a role in weight loss journeys, where you might be incentivised by external rewards like getting to a certain clothing size or receiving praise for your progress. For example, someone may start a weight loss program to fit into an outfit for a party or receive compliments on their transformation.

    Intrinsic motivation, however, stems from personal fulfilment. Real-life examples of intrinsic motivation in weight loss include pursuing exercise that brings joy and satisfaction, like dancing or hiking, simply for the pleasure of movement. Or, eating healthier because it makes you feel energised and nourished is also driven by intrinsic motivation.

    Identifying sources of extrinsic and intrinsic motivation that work for you requires introspection and self-awareness. By recognising and understanding both types of motivation in your weight loss journey, you can tailor your approach to align with your goals.

    examples of extrinsic and intrinsic motivation

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    Understanding Your Personal Motivators

    Understanding what motivates you is key to staying committed to your health and fitness journey. Take some time to reflect on your own motivations and what drives you to pursue your goals.

    Start by thinking about your extrinsic motivators. Think about the external rewards or incentives that would drive you to make changes in your health and fitness habits. Keep these as rewards for short-term habit changes.

    Next, think about your intrinsic motivators. What activities or habits bring you joy, fulfilment, and a sense of purpose? Consider the physical activities you enjoy doing simply for the pleasure of movement, or the healthy eating habits that make you feel satisfied and good about yourself.

    Identify Your Personal Motivators With These Questions:

    1. What goals or aspirations do you have about your health and fitness?
    2. What specific rewards or incentives have inspired you to make changes in the past?
    3. What activities or habits do you genuinely enjoy and find fulfilling in your health and fitness journey?
    4. How do you feel when you participate in physical activity or eat healthy, filling foods?
    5. What values or beliefs are important to you when it comes to your health and well-being?

    By reflecting on these questions and thinking about your own motivations, you can gain a deeper understanding of what drives you to take action and make positive changes in your health and fitness habits.

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    Harnessing Motivation for Success

    Finding success in your health and fitness journey is all about finding the sweet spot between what gets you going from the outside and what lights you up from within.

    Both types of motivation have their perks. External motivation gives you that initial push to get going, while internal motivation keeps you going long-term. So, mix it up! Set goals that get you excited and align them with the things that will make you feel fulfilled.

    Success in your health and fitness journey is all about finding what works for you. So, tap into your motivation – both inside and out.

    Examples of Extrinsic and Intrinsic Motivation: Conclusion

    Remember, motivation isn’t just about ticking off boxes – it’s about finding your groove and making the journey your own.

    Take some time to dig deep and explore what gets you motivated. Motivation is your secret weapon. It’s what keeps you pushing when the going gets tough and what makes those victories all the sweeter. So, embrace it, harness it, and let it propel you toward your goals.

  • Goals

    Smart Weight Loss Goals: How To Make A Plan To Lose Weight

    Introduction

    Setting realistic and structured goals is key to your success when starting a weight loss journey. An undefined goal like ‘I want to lose weight’ is too vague and needs to be clearer for you to know what to do. This is where SMART weight loss goals come in. SMART stands for Specific, Measurable, Achievable, Relevant, Time-Bound. I’ll break these down more in the post below, but this means that a goal should be clear and concise, trackable, within reach, aligned with your values, and bound by a specific timeframe.

    SMART goals provide clarity, motivation, and a sense of direction that is essential when faced with the complexities of dietary choices, exercise routines, and lifestyle adjustments. It makes a vague desire to lose weight into a concrete action plan.

    LEARN MORE ABOUT MY WEIGHT LOSS JOURNEY! > How I Lost Over 80lbs: Tips For Starting A Weight Loss Journey

    SEE MY COMPLETE GUIDE ON HABIT FORMATION > Mastering Habit Formation and Behaviour Change For Your Health

    SMART Weight Loss goals

    Understanding SMART Weight Loss Goals

    • Specific: A specific weight loss goal is clear and concise, leaving no room for interpretation. And is something that you will know you have achieved straight away.
    • Measurable: Measurable goals allow you to think about a realistic timeline for your goals, allow you to track your progress, and celebrate achievements along the way.
    • Achievable: An achievable goal ensures that your goals are within reach, preventing frustration and maintaining motivation.
    • Relevant: Relevance makes sure that your weight loss goals align with your values and bigger aspirations. A relevant goal is not isolated but contributes to your overall well-being.
    • Time-Bound: Time-bound goals ensure that your weight loss journey has a sense of structure. They involve setting specific deadlines and transforming far-away goals into actionable steps within defined timeframes.

    Specific: Defining Your Weight Loss Focus

    Saying you want to lose weight is a bit like having a GPS say, “Just head in that general direction.” But that doesn’t really help! Where exactly are you going, and how do you get there? That’s where specificity comes in. It’s about setting clear objectives that tell you what to aim for and the steps to get there.

    Examples of Specific Goals

    • Casual Goal: “I want to exercise more.”
    • Specific Goal: “I’m going to walk for 30 minutes, five times a week.”
    • Casual Goal: “I want to eat healthier.”
    • Specific Goal: “I’m going to eat at least 3 portions of vegetables a day, and 1 piece of fruit.”
    • Casual Goal: “I want to lose weight.”
    • Specific Goal: “I will aim to lose 10 pounds in the next three months.”

    Measurable: Tracking Progress and Success

    Now you’ve decided on your specific goal, it’s time to bring some numbers into the mix. Having a measurable goal won’t leave you wondering if you’re making progress, measurable goals give you concrete proof that, yes, you are moving forward. You can track your goals however you prefer, either just writing them down the old fashioned way, using an app/watch, or even a spreadsheet.

    Examples of Measurable Goals

    • Casual Goal: “I want to exercise regularly.”
    • Measurable Goal: “I’m aiming for 10,000 steps a day, tracked on my fitness app/watch.”
    • Casual Goal: “I want to eat better.”
    • Measurable Goal: “I’m going to track my fruit and veg intake by keeping a simple food diary to track what I eat.”
    • Casual Goal: “I want to lose weight.”
    • Measurable Goal: “I’ll weight myself weekly, and I’ll track my progress in a journal.”
    SMART weight loss goals

    Achievable: Setting Realistic and Attainable Goals

    To keep motivation high, you need to figure out what’s realistic for you, and find that sweet spot between ambition and achievability. If you set a goal that is too far out of your reach, you might start strong, but burnout is inevitable. That’s where achievability comes in. It’s not about aiming low; it’s about setting yourself up for success. When you hit those smaller milestones on the way to your big goal, it’s like a burst of motivation that keeps you going.

    Examples of Achievable Goals

    • Casual Goal: “I want to be more active.”
    • Achievable Goal: “I’ll start with three 20-minute walks a week. As I get used to it, I can add more or try a new activity.”
    • Casual Goal: “I want to eat healthier.”
    • Achievable Goal: “I’ll swap one sugary drink for water each day and add a serving of veggies to one meal.”
    • Casual Goal: “I want to lose weight.”
    • Achievable Goal: “I’m looking at losing 1-2 pounds a week by cutting down on snacks and adding in a couple of home workouts.”

    Relevant: Aligning Goals with Personal Objectives

    When your goals resonate with your life, they become more than just tasks; they become a part of your journey towards overall well-being. When you see the connection between losing weight and feeling more energized, improving your health, or boosting your confidence, suddenly your goals become more than just numbers on a scale.

    Examples of Relevant Weight Loss Goals

    • Casual Goal: “I want to be more active.”
    • Relevant Goal: “I’ll aim to be active for at least 30 minutes a day because it boosts my energy levels, and makes me feel good.”
    • Casual Goal: “I want to eat better.”
    • Relevant Goal: “I’m focusing on better nutrition because it not only supports my weight loss but also aligns with my goal of feeling more confident and healthier.”
    • Casual Goal: “I want to lose weight.”
    • Relevant Goal: “I’m looking at losing weight to improve my overall health. It’s about a long, healthy life for me.”

    Time-Bound: Establishing a Timeline for Success

    Setting a deadline doesn’t mean rushing or taking shortcuts. It’s about being realistic. Setting realistic deadlines ensures you have enough time to make sustainable changes, celebrate small wins along the way, and stay sane. Having a timeframe creates a sense of accountability and it breaks your big goal into smaller, manageable steps. Instead of feeling overwhelmed by the enormity of your goal, you’re tackling it one deadline at a time.

    Examples of Time-Bound Weight Loss Goals

    • Casual Goal: “I want to be more active.”
    • Time-Bound Goal: “I’m committing to 30 minutes of exercise five times a week for the next two months.”
    • Casual Goal: “I want to eat better.”
    • Time-Bound Goal: “For the next six weeks, I’m cutting back on high sugar foods and focusing on a balanced diet.”
    • Casual Goal: “I want to lose weight.”
    • Time-Bound Goal: “I’m aiming to lose 10 pounds in the next eight weeks.”
    SMART weight loss goals

    Creating Your SMART Weight Loss Plan

    When thinking about a SMART goal you want to set yourself, make sure it’s something that can fit into your life. If counting calories isn’t your thing, base your goal on mindful eating instead. The key is to make your goals fit your preferences and lifestyle. It’s not about what works for others; it’s about what works for you.

    Example Of A Fully Fleshed Out SMART Weight Loss Goal

    1. Specific: “I want to lose 8 pounds in the next three months by jogging three times a week.”
    2. Measurable: “I’ll track my progress by weighing myself weekly and tracking my jogs.”
    3. Achievable: “I’ll start with a 5k training plan and gradually build up my endurance.”
    4. Relevant: “I’ll make it a family affair by inviting my partner and kids to join me on weekend jogs, or I’ll take my dog on a jog instead of our usual walk.”
    5. Time-Bound: “I’ll be able to jog 5k in three months.”

    Overcoming Challenges and Adjusting Goals

    First things first, let’s acknowledge that challenges happen. Maybe a busy week derails your exercise routine, or a stressful day tempts you to reach for comfort food. It’s normal. The key is not to see these moments as failures but as opportunities to learn. Life is full of surprises, and your weight loss journey is no exception.

    So, you hit a roadblock. Now what? Time to adapt. Look at your goals and see if they still align with where you are. If life gets hectic, maybe adjust your workout duration or frequency. Goals are not set in stone; they’re guidelines meant to keep you on track. Progress is not always linear, and setbacks are not the end of the road; they’re detours. The more flexible you are, the better equipped you’ll be to weather the storms.

    Goal setting should only benefit your life, I found this post from Positive Psychology really helpful!

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    Celebrating Success: Milestones and Rewards

    Breaking your larger goal into smaller, achievable milestones not only makes your progress more manageable but also turns your journey into a series of victories. Celebrate each milestone as a stepping stone to your bigger goal. When you achieve a milestone, treat yourself to something special, rewards create a positive association with your achievements. This is due in part to your brain releasing dopamine, the “reward” hormone. This hormone not only makes you feel good but also reinforces the behaviour that led to the success.

    Keep track of your goals with a fun planner like this one.

    weight loss wins non scale victories

    Conclusion

    Hopefully now you have learned to be clear about what you want (specific), keep track of your progress (measurable), set goals that are both challenging and doable (achievable), make your goals meaningful to your life (relevant), and put a timeline on your aspirations (time-bound). These SMART weight loss goals are your personalized roadmap to success.

    Challenges may pop up, and that’s okay. Just remember to be flexible and celebrate every win along the way. It’s not just about reaching a destination; it’s about enjoying the journey, learning from challenges, and celebrating your growth.

  • Goals, Habits, Wellbeing

    Daily Habits To Improve Your Life: 10 Habits To Try Today

    Introduction

    Are you looking for small easy habits to incorporate into your life? Then keep reading! This post covers 10 easy of daily habits to improve your life and overall wellbeing. Start working towards a happier and healthier you. These are small changes that will make a huge difference to your mindset. These habits don’t all have to be implemented, and certainly not all at once; even just picking out a few of these to focus on at one time will still make a difference.

    SEE MY COMPLETE GUIDE ON HABIT FORMATION > Mastering Habit Formation and Behaviour Change For Your Health

    daily habits to improve your life

    1. Drink Water First Thing In The Morning

    A great way to start the day is to drink a glass of water first thing in the morning. Not only is it great for hydration, it can help you feel less groggy upon waking and give you more energy. Plus, it’s a simple and natural way to keep your body healthy and running smoothly! This is also a great time to take any vitamins/medication so you don’t forget.

    Leave some water on your bedside table the night before, this means it will be within reach as soon as you wake up. If you want to be a little bit extra (like me), you can get a cute water carafe that matches your aesthetic. I LOVE this one.

    2. Make Your bed Straight Away

    Making your bed first thing in the morning is a great way to start your day off on the right foot. Making the bed takes no time at all but will give you a sense of accomplishment and help you to feel immediately more productive. Not only that, but it can help create a calming environment in your bedroom so you can continue to be productive throughout the day.

    Hopefully you don’t have to guiltily move your cat like I do!

    daily habits to improve your life

    3. Get Dressed (Even if You’re Not Going Anywhere)

    This is especially important for those of us working from home. It may seem like a small step, but getting dressed for work can have a big impact. By getting dressed in the morning, you’re sending a signal to your brain that it’s time to get to work. It helps you stay organized, focused, and motivated since you’re in “work mode.”

    But even if you’re not working, getting dressed can boost your self-confidence, which can help you stay on task and more productive.

    You don’t have to be in a suit or anything particularly fashionable, it’s just about getting out of what you slept in. My go-to for WFH is a pair of tracksuit bottoms, a jumper and my slipper socks.

    4. Establish a Skincare Routine

    An effective skincare routine is essential for keeping your skin looking healthy and vibrant. Whether you are trying to clear acne, or prevent wrinkles, looking after your skin is a form of self care. Try to find a routine that is specific for you, and that you can stick to on a daily basis – morning and night.

    I recommend having a “bare minimum” skincare routine alongside your usual one. Meaning that even if you are rushing and don’t have a lot of time, you at least use your minimum products. So my usual morning routine is cleanser, toner/exfoliator, vitamin c serum, moisturiser & SPF. My “bare minimum” routine is cleanser, moisturiser and SPF (you should always use SPF!).

    daily skincare routine

    5. Do a 5 Minute Morning Declutter

    This routine isn’t about cleaning necessarily, it’s about getting everything in it’s place as a way to start the day off right. This helps to keep you organized and productive, as you can quickly find what you need when you need it. I personally feel a lot less scattered when everything is in it’s place.

    Every day (try for the morning), set a timer for 5 minutes and do these 3 things – in this order:

    1. Throw away any rubbish and gather any plates or cups left around the house and put them in the sink/dishwasher.
    2. Put anything that’s in the wrong place away. e.g. pens left on the coffee table, clothes not in the wardrobe or laundry basket, small kitchen appliances that need to be put away etc.
    3. If you have any time left over, pick a small area to declutter i.e. a drawer, or cupboard. (You don’t have to finish decluttering it, just make start – you can do more another day.

    5 minutes works for me as I am in a fairly small apartment with no kids, but you may need to make it 10-15 minutes. The aim is to try and do it as fast as possible!

    6. Take Time To Move Each Day

    Taking time to move each day is so important for our physical and mental health! Whether it’s a walk around the neighbourhood, a few yoga poses, or a high-intensity workout, making time to move your body can have a significant positive impact on your overall wellbeing. It’s recommended that you try to fit in at least 30 minutes of exercise a day, but even 10 minutes will have it’s benefits and you can build on it.

    Nervous about going to the gym? I have a post on overcoming gym anxiety.

    atomic habits

    7. Read For 10 Minutes A Day

    Reading is an incredibly valuable habit that can be beneficial in many ways. Studies have shown that reading can improve your intelligence, increase your vocabulary, sharpen your writing skills, and even reduce stress.

    It’s also a great way to escape from reality and relax. Challenge yourself to read for just 10 minutes each day. Before you know it, you’ll be hooked!

    8. Set Limits On Social Media

    Social media is a great way to stay connected with friends and family, but it can also be a major distraction from important tasks and activities. Setting limits on social media apps can help you to safeguard your mental and physical health by reducing the amount of time spent in front of a screen. Taking regular breaks from social media can help you to relax, recharge, and refocus on the important things in life. I use the built-in feature Samsung has for limiting screen time and and blocking certain apps – but there are also apps you can download that do this.

    9. Have a ‘No Screens’ rule for at least An Hour before You Go To Bed

    Implementing a “No Screens” rule for at least an hour before bed is a great way to help ensure a good night’s sleep. Not only does it give your eyes a break from the bright screens, but it can also help your mind to relax and wind down from the day. Use this time instead to establish a good night-time routine – make a cup of bedtime tea, read a book (great time for that 10 minutes!), meditate, plan the day for tomorrow, chat with loved ones etc.

    Another option for this time is…

    screen time

    10. …Write down 3 Things you are Grateful For

    Writing down the things you are grateful for is an incredibly powerful way to cultivate a positive outlook on life. It helps to reframe your thinking, so instead of focusing on the negatives, you can take time to recognize and appreciate all the good things in your life. Not only will this help to reduce feelings of stress, anxiety, and depression, but it can also help you to build stronger relationships with those around you. Taking the time to appreciate the little things can also help to increase motivation and productivity, so writing down the things you are grateful for can be a great way to improve your overall wellbeing!

    Daily Habits To Improve Your Life: Conclusion

    On average, research suggests that it takes more than two months for a new behaviour to become automatic. Habit formation is an important process for achieving goals and living a healthier life. It’s a process of repetition and reinforcement, which helps to build new behaviours and replace unhealthy ones. The timeframe for this can vary depending on the complexity of the behaviour or habit, your motivation and dedication to practicing it, and the amount of repetition and reinforcement the habit receives. It’s important to be patient and consistent, as it can take some time for the habit to become second nature. Slowly incorporate these daily habits to improve your life by only working on a few at a time.

    What do you think of this list of daily habits to improve your life? Do you have any of your own recommendations? Leave a comment below!