goal setting

  • Personal Development, Uncategorized

    A Simple Personal Development Plan Template to Change Your Life

    Let’s be honest—having big dreams without a plan is like trying to find a needle in a haystack with your eyes closed. You know what you want to achieve, but without a clear roadmap (i.e. your Personal Development Plan)? You’re just spinning your wheels. Goals are great, but without structure, they’re just dreams. And dreams without action? They stay dreams forever.

    So, how do you go from dreaming to doing? You need a personal development plan template that lays out every step you need to take to get from A to B—and guess what? I’ve got you covered.

    This post is part of my ‘Change Your Life’ series. The first post in this series is “How to Get Your Life Together in 3 Simple Steps” and I highly recommend you check it out!

    personal development plan

    What is a Personal Development Plan?

    Think of a personal development plan as the blueprint for your life makeover. It’s a roadmap that helps you stay focused, avoid overwhelm, and measure your progress along the way.

    It’s like having a GPS for your goals—without it, you’re just wandering around, hoping for the best.

    Whether you’re trying to drastically change your life, work on personal growth, or lose 40 pounds, a solid plan is the key to success.

    It keeps you on track when life throws curveballs and makes sure you’re always moving forward, even when motivation dips.

    Sometimes we need a bit of a reset to rediscover who we really are, and the 30s can be a perfect time for that. If you’re thinking about making some changes, here’s my take on how to reinvent yourself with purpose and joy.

    How to Create Your Own Personal Development Plan

    Here’s where the magic happens—let’s build your personal development plan step by step.

    It’s easier than you think, and once you’ve got it, you’ll feel unstoppable.

    1. Set Clear Goals with the IMPACT Framework

    First things first, figure out what you want to achieve. Whether it’s improving your health, excelling in your career, or strengthening your relationships, start by setting goals with purpose and direction.

    Instead of just creating vague goals like “get fit,” use my IMPACT Goals Framework:

    • Intentional: Make sure your goals align with your values and what truly matters to you.
    • Measurable: Break down your goal into measurable steps so you can track progress.
    • Purpose-driven: Ensure your goals serve a larger purpose in your life, not just short-term results.
    • Actionable: Focus on the actions you need to take daily, weekly, or monthly.
    • Committed: Stay committed by being consistent and accountable.
    • Time-bound: Give yourself a realistic timeline to achieve your goals.

    Pin the below for future reference!

    personal development plan template

    For example, instead of saying, “I want to lose 40 pounds,” you could say, “I want to lose 40 pounds by focusing on balanced nutrition, regular exercise, and stress management over the next six months.”

    Need a completely fresh start? If you’re ready to reinvent yourself and take control of your life, head over to Reset Your Life: How to Start a Wellness Journey for more tips on making lasting changes.

    2. Identify Action Steps: Break Down Your IMPACT Goals

    Once you’ve set your IMPACT Goals, the next step is to decompose them into smaller, manageable action steps.

    This is where the magic really happens. It’s easy to get overwhelmed by big goals, but when you break them down into specific, actionable steps, they suddenly feel achievable.

    Think of your main goal as the “destination” on your roadmap.

    The action steps are the pit stops along the way that guide you closer to that destination.

    By focusing on one small action at a time, you stay motivated and make consistent progress.

    Let’s say your goal is to improve your health. You wouldn’t just say, “I want to be healthier” and leave it at that.

    Instead, you would break that big goal down into smaller, more specific steps. For example:

    • Week 1: Start by adding more vegetables to your meals.
    • Week 2: Begin a simple workout routine, like walking for 30 minutes a day.
    • Week 3: Track your water intake and aim to drink 2 litres a day.
    • Week 4: Focus on improving your sleep by creating a calming bedtime routine.

    By breaking down your larger goal into smaller, achievable steps, you can start building momentum and create sustainable habits over time.

    You’ll also feel a sense of accomplishment each time you check off a smaller goal, which will keep you motivated to keep going.

    Developing new habits can be challenging, but they’re essential for long-term growth. Head over to How to Create Habits That Stick for practical tips to make your habits last.

    Example of Goal Decomposition

    Let’s break down a common goal: “I want to lose 40 pounds in six months.”

    ACTION PLAN
    • Main Goal: Lose 40 pounds by improving diet, increasing exercise, and managing stress.
    • Action Step 1: Start meal prepping on Sundays to avoid impulsive eating during the week.
    • Action Step 2: Commit to 30 minutes of exercise, five days a week (walking, running, or strength training).
    • Action Step 3: Reduce stress by incorporating a 10-minute mindfulness routine daily.
    • Action Step 4: Track your progress weekly—whether it’s your weight, fitness improvements, or mood changes.
    • Action Step 5: Adjust your routine every month to avoid plateaus and keep things interesting. For instance, switch up your workouts or try new healthy recipes.

    The key here is to decompose that main goal into daily, weekly, or monthly actions. This keeps you moving in the right direction without feeling overwhelmed by the bigger picture.

    In my upcoming eBook ‘IAGAM Framework’, I cover how to find your strengths and weaknesses which will help you set your action steps.

    3. Track Your Progress

    Here’s where the accountability comes in. Tracking your progress is key to staying motivated. You can use a simple notebook or a habit tracker app (Or my FREE Notion Template!) to check off your wins and see how far you’ve come.

    Trust me, seeing those small victories pile up will keep you going even on tough days.

    Pro tip: By using IMPACT Goals, you make your goals much more than just a checklist—they become meaningful, actionable steps that you are fully committed to achieving. It’s how I stayed on track during my own weight loss and personal growth journey!

    Key Areas to Focus On

    When you’re building your personal development plan, you can choose any area to work on, including:

    Health: If improving your health is on the list, set goals around eating better, incorporating joyful movement, or exploring natural sleep remedies to boost your energy.

    Career: Looking to make big career moves? Maybe it’s time to get a promotion or switch to a job that aligns with your values. Set clear career goals and build your plan around them.

    Relationships: Whether it’s strengthening connections with loved ones or improving your social circle, building strong relationships is a key part of personal growth.

    Mindset & Personal Growth: Your mindset is everything. Focus on building a growth mindset that helps you overcome setbacks and keep moving forward.

    Download Your Free Personal Development Plan Template

    Ready to create your own personal development plan? I’ve put together a collection of free resources from my upcoming IAGAM (Identity, Action, Growth, Achievement Mindset) ebook, designed to walk you through every step of the process.

    This template includes key tools and strategies that helped me get my life together—and trust me, they work.

    Grab your free template here and start mapping out your goals. Whether you’re aiming to change your life in a year or tackle a 3-month challenge, these resources will help you stay focused, organised, and on track to success.

    By signing up you’ll also receive a pretty hefty discount code to use on the eBook when it’s released!)

    Support the Blog!

    Final Thoughts

    Having a plan is the difference between wishing for change and actually making change happen. It’s what turns your dreams into a reality by giving you clear, actionable steps to follow.

    Without a plan, it’s easy to feel lost or overwhelmed, but with the right roadmap in place, you’ll know exactly where to focus your energy and how to adjust when life throws challenges your way.

    A well-thought-out plan not only keeps you on track but also builds the confidence and momentum you need to see real, lasting progress.

    So, don’t just dream about change—take control, create your plan, and make it happen.

    This post is part of my ‘Change Your Life’ series. The next post in this series is “5 Self-Care Activities to Reset Your Life”.

    Further Resources

    Studies

    Personal Development Plans (PDPs) help clarify choices, identify goals, and plan appropriate actions, ultimately improving motivation and personal understanding (Bullock & Jamieson, 1998).

    Autonomous goals, which reflect personal values rather than external pressures, result in higher goal progress because individuals are more likely to exert effort and experience less conflict (Koestner et al., 2008).

    Specificity in goal-setting, such as detailing how, when, and where to take action, is crucial for goal attainment. The process of writing out personal goals can boost overall performance and well-being, even if the goals span both personal and academic areas (Schippers et al., 2020).

    Regular reflection and goal tracking significantly contribute to the success of personal development plans. This not only helps to keep individuals on track but also fosters a sense of accomplishment as progress is made (Patel et al., 2013).

    Breaking down major goals into smaller, achievable steps facilitates sustained motivation and avoids overwhelm. This method is proven to enhance goal pursuit and overall performance (Riediger et al., 2005).

  • Personal Development

    How to Get Your Life Together in 3 Simple Steps

    We’ve all been there—feeling like our life is a complete mess, like no matter how hard you try, you just can’t seem to get your life together.

    It’s overwhelming.

    You’ve got a list of things you want to change, from losing 40 pounds to finally starting that personal development plan you’ve been putting off. And honestly? It feels like too much to handle.

    But here’s the truth—you don’t need to completely change your life overnight. In fact, drastic changes usually aren’t the answer.

    The key is starting small and building momentum. Trust me, small changes lead to life-changing results.

    Let’s break it down into three simple steps that’ll help you take control of your life without the overwhelm.

    how to change your life

    Step 1: Start Small

    When you feel like your life is out of control, the first instinct is to try to fix everything at once.

    But that’s a fast track to burnout.

    Instead, start with one small, manageable change. Maybe it’s organising your morning routine, clearing out a single workspace, or even just making your bed every morning.

    The point is to start somewhere.

    When I was on my journey to lose weight, I didn’t wake up one day and overhaul my entire life. I started small—cutting back on my sweet treats and drinking more water. One or two simple habit changes was the foundation for much bigger changes down the line.

    It was the spark that eventually led to me transforming my health.

    Pro tip: Focus on one manageable action. It might feel tiny, but trust me, that’s how you build the momentum to get your life together.

    If you’re looking for more inspiration on how small changes can lead to big results, check out my post, “Daily Habits To Improve Your Life: 10 Habits To Try Today.” It’s full of easy actions you can start implementing today.

    Step 2: Prioritise What Matters

    Once you’ve got that first step down, it’s time to focus on what’s going to make the biggest difference in your life.

    What areas of your life are causing the most stress or holding you back?

    It might be your health, your mindset, or even your sleep. Start there.

    When you target what’s most important, you’re making the biggest impact with the least effort.

    For me, prioritising my health was a game-changer. I knew that if I didn’t feel good physically, I couldn’t show up for the rest of my life.

    So, I made my health a priority—working on losing weight, eating better, and improving my sleep with natural sleep remedies.

    Once I tackled that, everything else felt more manageable.

    Pro tip: Use tools like habit trackers or time-blocking to stay focused on your priorities. These tools help keep your life organised so that you can see which areas need the most attention.

    My FREE Notion Template is the ultimate Health & Fitness tracking tool. Download it here!

    Step 3: Build Momentum

    The beauty of making small lifestyle changes is that they build on each other.

    Success in one area leads to motivation in others—it’s a domino effect. When you start feeling better physically, your mindset shifts.

    When your mindset improves, you feel more capable of taking on new challenges. One small victory leads to another, and before you know it, you’ve completely changed your life.

    When I started losing weight and focusing on my health, it wasn’t just about the number on the scale.

    The habits I built spilled over into other areas. I had more energy, my productivity skyrocketed, and I even found that I had the mental clarity to work on my personal development.

    change your life

    It all starts with momentum.

    Pro tip: Break larger tasks into bite-sized actions to avoid overwhelm. Completing small tasks gives you that boost of motivation you need to keep going.

    Want to dig deeper into building momentum? My post, “The Importance of Consistency: Small Habits Lead to Big Results!“ breaks down exactly why sticking to those tiny changes matters more than you might think.

    💛 Enjoying the free resources? If my tips and guides have helped you on your journey, you can support me by leaving a small tip. Every little bit helps keep the content flowing and allows me to keep offering more for free. Thank you so much for being part of this community – your support means the world! ✨

    Support the Blog!

    Final Thoughts

    Getting your life together doesn’t have to be an overwhelming, life-reboot kind of project. It’s about making small, meaningful changes that build up over time.

    Start small, focus on what matters, and let momentum do the rest.

    Remember, each small step you take is a step toward a better self—a more organised, healthier, and happier you.

    This post is part of my ‘Change Your Life’ series. The next post in this series is “A Simple Personal Development Plan Template to Change Your Life“.

    Further Resources

    Studies

    The High 5 Habit emphasises that a single small change in daily routine can lead to significant life improvements. This highlights how small, consistent actions can transform one’s mindset and life (Soni, 2022).

    A study on behaviour change showed that interventions focusing on small, manageable changes in daily habits, like diet and physical activity, resulted in sustained improvements over time. Participants who started with simple actions saw long-term positive outcomes (Kunitsuka et al., 2002).

    Research from the Small Steps for Big Changes program found that focusing on small, critical lifestyle changes in diet and exercise helped at-risk individuals make sustainable improvements to their health (MacPherson et al., 2020).

    Studies have shown that small steps, like forming healthy eating habits or regular exercise routines, can lead to automatic behaviours over time, creating a snowball effect in personal development (Gardner et al., 2012).

  • Fitness

    Complete Leg and Glute Workout Plan: From Home to Gym

    Complete Leg and Glute Workout Plan: From Home to Gym

    Let me take you back to when I first started training my legs and glutes. I thought I was doing everything right—squats, lunges, maybe the occasional deadlift—but I wasn’t seeing results. My legs still felt weak, and my glutes? Non-existent. I thought, maybe it’s just my body. Sound familiar? Luckily for me, it wasn’t my body—it was my routine. I wasn’t pushing myself hard enough, and I didn’t have a leg and glute workout plan that combined both at-home workouts and gym workouts.

    It took trial and error, but once I cracked the code with a complete leg and glute workout plan that hit both strength and endurance goals, my progress skyrocketed.

    If you’ve been feeling stuck or want to get serious about building stronger legs and glutes, this post is for you. I’m sharing a killer, low-impact, 4-day workout schedule that takes you from home workouts to gym routines, helping you hit every angle of your lower body.

    By the end, you’ll have a leg and glute workout plan that works whether you’re lifting weights at the gym or using resistance bands at home—no more guesswork, just solid results.

    Table of Contents

    Why You Need Both Home and Gym Workouts

    We all love the convenience of home workouts—no drive, no judgment, no waiting for machines. And since having a baby, I’ve relied heavily on them while my little one naps. It’s not always easy to find time for the gym, but squeezing in a quick leg and glute workout at home has been a game-changer. Whether it’s grabbing my resistance bands or doing bodyweight exercises, I can still stay on track without leaving the house.

    But let’s be real: gym workouts take things to the next level. When you’re at the gym, you can load up heavier weights, challenge yourself, and see some serious gains. Ideally, you need both environments to stay consistent and keep progressing.

    At home, it’s about using what you’ve got—dumbbells, resistance bands, or just your bodyweight. At the gym, it’s about pushing your limits, lifting heavier, and focusing on compound lifts like squats and deadlifts. Whether you’re following a complete workout plan or just doing a quick leg day, both settings play an important role.

    Pro tip: If you’re new to working out, start with home glute workouts to build confidence. When you’re ready to level up, take those same exercises to the gym and increase the weight!

    Home Leg and Glute Workout Plan: No Excuses

    You don’t need fancy equipment or a gym membership to build strong legs and glutes. Here’s a simple yet effective home workout you can start today.

    All you need is a set of dumbbells or resistance bands and about 30-40 minutes.

    Home Glute-Focused Workout (Bodyweight + Bands)

    • Warm-up: 5-10 minutes of light cardio (walking, jogging, or cycling)
    • Bodyweight Squats: 4 sets x 15 reps
    • Glute Bridges: 4 sets x 20 reps (Add a resistance band for extra burn)
    • Donkey Kicks: 3 sets x 12 reps per leg
    • Lateral Band Walks: 3 sets x 20 steps (10 on each side)
    • Reverse Lunges: 4 sets x 12 reps per leg
    • Clamshells: 3 sets x 15 reps per leg

    📌 Pin this for later! ⬇

    Cool-down: 5-10 minutes of stretching (hamstrings, quads, glutes).

    This home workout is perfect for days when you want to feel the burn but don’t have time to get to the gym. Trust me, you’ll still feel it the next day.

    A good set of fabric resistance bands can really take your home workouts to the next level. I love using these for glute bridges and lateral band walks—they add just the right amount of challenge!

    Gym Leg Day: Time to Get Serious

    So, you’re ready to step it up?

    Let’s do it.

    When you’re at the gym, it’s time to lift heavy and push yourself harder than ever. These leg and glute exercises will hit all the major muscle groups and help you build that lower body strength you’ve been craving.

    Bigger Buttocks Workout Exercises

    Gym Leg Day (Heavy Lifts)

    • Warm-up: 5-10 minutes on a treadmill or stationary bike
    • Barbell Back Squats: 4 sets x 8-10 reps (Go heavy, focus on form)
    • Romanian Deadlifts (RDLs): 4 sets x 10 reps
    • Leg Press: 4 sets x 12 reps
    • Walking Lunges with Dumbbells: 3 sets x 12 steps per leg
    • Leg Curls (Machine): 3 sets x 12 reps
    • Standing Calf Raises: 3 sets x 15 reps

    📌 Pin this for later! ⬇

    Cool-down: Stretch all major lower body muscles (quads, hamstrings, glutes).

    The gym is where you get serious about strength.

    These moves target your quads, hamstrings, glutes, and even calves—leaving you feeling strong and accomplished.

    If you’re serious about leveling up your leg and glute workouts, investing in the right gear can make a world of difference. I have the Adidas Powerlift 5 Weightlifting Shoes. They’re designed to improve your form and performance, especially for squats and other lower body exercises!

    Home Circuit Workout: Mix It Up

    Some days, you just need a quick but intense session. Circuit workouts at home are perfect for keeping your heart rate up while still focusing on your legs and glutes.

    Here’s a simple but effective workout using dumbbells and resistance bands.

    leg and glute plan

    Home Circuit Workout (Resistance Bands + Dumbbells)

    Circuit: Perform each exercise back-to-back with minimal rest. Complete the circuit 3-4 times with a 1-minute rest between rounds.

    • Dumbbell Goblet Squats: 12 reps
    • Resistance Band Glute Kickbacks: 12 reps per leg
    • Lateral Lunges: 12 reps per side
    • Bulgarian Split Squats: 10 reps per leg
    • Sumo Deadlifts: 12 reps
    • Jump Squats: 10 reps

    Cool-down: Stretch hamstrings, quads, glutes, and calves for 5-10 minutes.

    This circuit gets your heart pumping while hitting every muscle in your legs and glutes.

    Plus, it’s fast-paced and efficient—perfect for a busy schedule.

    For working out at home, a pair of adjustable dumbbells is a game-changer. They don’t take up much space and are perfect for exercises like goblet squats or lunges.

    Gym Glute-Focused Workout: Time to Grow

    Leg day’s not complete without focusing on the glutes!

    You’ll want to dedicate at least one day to seriously targeting your glutes with heavier weights and focused isolation exercises.

    This is where the gains happen.

    Gym Glute-Focused Workout (Accessory Work)

    Workout Gym Routine Buttocks Workout At Home Glute Workout
    • Warm-up: 5-10 minutes of light cardio
    • Hip Thrusts (Barbell or Smith Machine): 4 sets x 10-12 reps
    • Cable Glute Kickbacks: 3 sets x 12 reps per leg
    • Dumbbell Romanian Deadlifts: 4 sets x 10-12 reps
    • Step-Ups with Dumbbells: 3 sets x 12 steps per leg
    • Smith Machine Split Squats: 3 sets x 10 reps per leg
    • Seated Leg Press (Focus on glutes): 3 sets x 12-15 reps

    Cool-down: Stretch your glutes, hamstrings, and hips for 5-10 minutes.

    This workout plan targets all angles of your glutes, helping you shape and strengthen those muscles like never before.

    leg and glute plan

    Extra Tips for Maximising Your Leg and Glute Workout Plan

    Let’s be real—building stronger legs and glutes takes more than just showing up. If you really want to see results, here are a few extra tips that can help you level up your progress:

    Prioritise Progressive Overload

    If you’re not challenging your muscles, they won’t grow. Whether you’re at home with dumbbells or at the gym with a barbell, aim to gradually increase your weight or reps over time.

    This is how you signal to your muscles that it’s time to adapt and grow.

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    Dial In Your Nutrition

    Building strong legs and glutes isn’t just about lifting weights—it’s about fuelling your body right, too.

    Make sure you’re eating enough protein to support muscle growth, and don’t forget to balance your meals with healthy carbs and fats for energy and recovery.

    Focus on Form Over Weight

    It’s tempting to go heavy, but if your form isn’t right, you’re not going to get the most out of your exercises (and you might even get injured).

    Especially on moves like squats, deadlifts, and lunges, prioritise your form first.

    Once you nail it, then you can start increasing the weight.

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    • Helps you hit your goals faster—fat loss, energy boosts, or just feeling like a boss.
    • Backed by science and super easy to use.

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    Include Mobility and Flexibility Work

    Tight hips or hamstrings can seriously limit your range of motion and affect how effectively you target your muscles.

    Make sure to include mobility work like hip stretches, foam rolling, or yoga into your routine to keep everything flexible and prevent injury.

    Take Recovery Seriously

    Progress doesn’t happen during your workout—it happens when your muscles recover.

    Make sure you’re giving your legs and glutes enough time to heal between heavy sessions.

    Stretch, hydrate, and get enough sleep to maximize recovery and results.

    Including a foam roller in your recovery routine can help relieve muscle tension and prevent injury. It’s a must-have for any workout plan.

    Stay Consistent

    This one’s huge. You’re not going to see major changes in a week or two, but stick with it, and the results will come.

    Whether you’re working out at home or in the gym, consistency is what turns good intentions into real progress.

    leg and glute plan

    Pro Tip: Tracking your progress can help keep you motivated. Take notes on your sets, reps, and weights each week so you can see how much stronger you’re getting.

    And remember, even small progress is progress!

    Level up your leg and glute workouts by packing smart! Check out my list of gym bag essentials for women to stay prepared and crush every session.

    Maximise Your Glute Gains

    Want to take your glute growth to the next level? This series has everything you need—from the best workouts to game-changing nutrition tips. Dive into each post and build stronger, sculpted legs and glutes the smart way.

    Follow this full series and get on the path to stronger, sculpted glutes!

    Conclusion: Ready to Crush It?

    Whether you’re at home or in the gym, this leg and glute workout plan is your key to building serious strength.

    It’s about showing up, lifting heavier, and feeling stronger every day.

    Remember: Consistency is key.

    Whether you’re crushing it at home or hitting new PRs at the gym, every rep gets you closer to your goals.

    Now, what are you doing this week to level up your leg and glute game?

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  • Goals

    Examples of Self-Discipline: How to Stay Consistent

    Motivation is a liar. There, I said it. One minute, you’re excited about a goal. The next? You’re struggling to even get started. I’ve been there. When I began my weight loss journey, I had all the motivation in the world… until I didn’t. What kept me going? Self-discipline. When I lost over 80lbs, it wasn’t because I always wanted to work out or eat healthy. It was because I leaned on self-discipline, especially when motivation disappeared. And to help with this, I want to discuss some examples of self-discipline.

    In this post, I’ll break down:

    • What self-discipline really is.
    • Examples of self-discipline that worked for me.
    • How to stay consistent, even when motivation fades.

    Let’s get started with ‘Examples of Self-Discipline: How to Stay Consistent’!

    examples of self-discipline

    What is Self-Discipline? (And Why It’s Better Than Motivation)

    Let’s get one thing straight—self-discipline isn’t about being perfect or forcing yourself to do things you hate.

    It’s about making small choices every day that get you closer to your goals, even when you don’t feel like it.

    When I was losing weight, I wasn’t always motivated to work out.

    In fact, there were SO MANY days when I wanted to skip it entirely. But self-discipline is what made me lace up my trainers anyway and show up.

    That’s the difference.

    Motivation might get you started, but self-discipline is what keeps you going when the excitement fades.

    So, what exactly is self-discipline?

    It’s choosing the long-term goal over the short-term comfort.

    It’s the ability to act even when your mind and body are telling you to do something easier.

    And let’s be honest—it’s not glamorous.

    But it’s the reason I was able to lose over 80lbs, and it’s the same thing that can help you stay consistent too.

    If you looking for serious examples or self-discipline, David Goggins is a huge inspiration when it comes to pushing past your limits. His book Can’t Hurt Me is full of powerful lessons on how to harness mental toughness and develop a relentless level of self-discipline.

    His take on willpower is a powerful example of how discipline beats motivation every time. If you’re looking for that extra push, his story is a must-read. You can also dive into more of his wisdom here: Self-Discipline Importance: Willpower Inspired by David Goggins.

    Real-Life Examples of Self-Discipline

    1. Showing Up, No Matter What

    There were so many mornings when the last thing I wanted to do was work out.

    It was too cold, too early, I was just exhausted, and my motivation was nowhere to be found.

    But instead of giving in, I leaned on self-discipline.

    I’d tell myself, “Just start. Even if it’s a 10-minute walk, just get moving.”

    And once I got started? It was always easier to keep going.

    The hardest part was showing up.

    examples of self-discipline in fitness

    Self-discipline is all about showing up, even when you’re not feeling it.

    Because the truth is, once you start, it’s never as bad as you thought it’d be.

    2. Choosing Better, Not Perfect

    Another key moment of self-discipline came with food choices.

    Trust me, I love pizza and sweets as much as the next person.

    But during my weight loss journey, I had to practice choosing better, not perfect.

    It wasn’t about never having treats, but about being mindful and disciplined with my decisions.

    Instead of having a whole pizza, I’d stop after a few slices and assess my hunger.

    I wasn’t perfect, but I was consistent.

    And that’s where self-discipline wins every time—it’s not about perfection, but progress.

    Incorporating good habits into your day will help you stay on track and prevent those moments of regret later on.

    3. Building a Routine You Can Stick To

    I can’t stress enough how important routine was for me, especially because I have ADHD.

    Routine is something I really need, but it’s also something I’ve always struggled with.

    My mind is CONSTANTLY jumping from one thing to the next, so creating a structure that kept me on track when learning how to stay consistent with goals.

    Self-discipline doesn’t mean making everything hard on yourself.

    It’s about finding a routine that supports your goals and makes it easier to stick to them.

    For me, that looked like working out first thing in the morning. If I didn’t do it then, I knew I’d find a million excuses later.

    By building this routine, I didn’t have to rely on motivation.

    It became automatic—something I did without overthinking.

    And self-discipline helped me stick to it, even on the days when I wasn’t feeling it.

    Pro Tip: Have different versions of your routine ready. Life isn’t always predictable, so having a “lazy day” routine, an “ideal day” routine, and an “extra productive” one can help you stay on track, no matter how you’re feeling. This makes it easier to adapt without falling off, which is a key part of learning how to be consistent.

    If you’re hitting a plateau in your journey and self-discipline feels tough, affirmations can really help reinforce your mindset. I’ve shared some of my favourite self-discipline affirmations that can get you through those rough patches in this post: Self-Discipline Affirmations To Help With Weight Loss Plateaus.

    Tips to Build Self-Discipline

    1. Focus on the Bigger Picture

    When motivation fades, it’s easy to forget why you started.

    That’s why it’s so important to keep your long-term goals front and centre.

    When I was losing weight, I constantly reminded myself of why I wanted to make these changes.

    Whether it was to feel healthier, have more energy, or just fit into my favourite jeans again, keeping that bigger picture in mind helped push me through the tough days.

    Building a strong mindset can be just as important as any physical training. 🧠 If you��re interested in adopting an athlete’s mindset to push through challenges and stay disciplined, my post on athlete mindset training has some great strategies to get you started.

    2. Use Tools to Stay Accountable

    I’m a big fan of accountability. It’s hard to stay disciplined when you feel like no one’s watching. During my journey, I used everything from habit trackers to apps that reminded me to drink water or log my meals.

    It wasn’t always about being perfect, but those little tools kept me on track and aware of my progress.

    Find something that works for you, whether it’s a habit tracker or even telling a friend about your goals. Accountability makes self-discipline easier and can help you improve life in small, consistent steps.

    Accountability makes self-discipline easier.

    3. Celebrate the Small Wins

    Self-discipline isn’t about grinding 24/7 with no reward.

    In fact, one of the most important parts of building discipline is celebrating those small wins along the way. During my weight loss journey, and with any goal I have had since I made sure to reward myself for hitting milestones.

    Whether it was buying a new pair of leggings or taking a rest day.

    Those small celebrations give you something to look forward to and reinforce your self-discipline.

    It’s like telling yourself, “Hey, I’m doing great. Keep going!”

    Small habits really do lead to big results, and it’s the success of those habits and daily routines that make all the difference in your journey. If you want to dive deeper into how small habits can transform your progress, take a look at this post: The Importance of Consistency: Small Habits Lead to Big Results!

    Or, for more strategies on how to master these small habits, Atomic Habits by James Clear is the perfect guide.

    How to Stay Consistent When Motivation Fades

    self-discipline

    At the end of the day, staying consistent is what really matters. Motivation comes and goes, but self-discipline is something you can rely on. Here’s how to keep going, even when you don’t feel like it:

    • Revisit your goals. When you feel stuck, go back to your “why.” Why did you start? What’s the bigger picture?
    • Lean on your routine. Having a routine in place means you don’t have to think about it. It becomes automatic.
    • Stay flexible. Life happens. It’s okay to adjust your goals and routine as long as you don’t quit.

    Staying consistent is the real secret to success, and if you’re looking for even more ways to keep going when motivation is nowhere to be found, check out this post: Consistency Over Motivation: 5 Ways to Stay on Track.

    Conclusion

    Motivation is a rollercoaster, but self-discipline is your steady ride.

    It’s not always easy, but it’s what will get you to your goals, whether it’s losing weight, getting stronger, or just showing up for yourself.

    Consistency is the hardest part of any weight loss journey, especially when things aren’t going as planned. If you’re struggling with this, I’ve shared more tips on how to overcome those dips in progress here: Overcoming a Lack of Consistency in Your Weight Loss Journey.

    So, here’s the question: What’s one small habit you can commit to today? Let me know in the comments! Or share some of your own examples of self-discipline!

    Because trust me, it’s those small, consistent actions that will make all the difference.

    Further Resources

    Studies

    Motivation, Self-Determination, and Long-Term Weight Control – This study discusses how self-determination, rather than just initial motivation, plays a crucial role in long-term weight management. It highlights that feeling autonomous about weight-loss goals and behaviours leads to lasting change (Teixeira et al., 2012).

    Personal Motivation, Self-Regulation Barriers, and Strategies for Weight Loss – This research identifies the importance of self-regulation and mental strategies in overcoming barriers to weight loss. It highlights how habitual overconsumption and external factors can be mitigated by mindful self-discipline and mental tenacity (Chew et al., 2022).

    Self-Control in the Weight Loss Process – This study focuses on how self-control mechanisms such as mental simulations and implementation intentions are more effective in reaching weight-loss goals than relying solely on motivation (Marszał-Wiśniewska & Jarczewska-Gerc, 2018).

    Motivational Predictors of Weight Loss and Weight-Loss Maintenance – This study reinforces the role of autonomous motivation in weight-loss success and maintenance, showing that self-determined goals lead to better adherence and lasting outcomes (Williams et al., 1996).

    Self-Efficacy for Temptations is a Better Predictor of Weight Loss than Motivation – This research emphasises that managing temptations and having self-efficacy in resisting them is a stronger predictor of weight loss success than initial motivation (Armitage et al., 2014).

  • Weight Loss

    Write It, Lose It: Journaling Tips and Prompts for Weight Loss

    We all know that losing weight is hard—like, really hard. In fact, it’s a journey that requires dedication, patience, and a lot of self-love. But here’s a little secret weapon that’s been a game-changer for so many people (myself included): Journaling.

    Yep, you heard that right. That simple act of putting pen to paper can actually help you shed those extra pounds. And no, I’m not talking about magically writing away the calories (we can dream!). I’m talking about using journaling as a tool to get inside your own head, understand your habits, and set yourself up for success. So, with that said, let’s get into it!

    journaling

    Why Journaling?

    Before we jump into the tips and prompts, let’s chat about why journaling is so effective when it comes to weight loss.

    Mindful Eating: Writing about what you eat makes you more aware of your choices. It’s kind of like having a mini therapist in your pocket, gently nudging you to consider whether you really need that second slice of cake (no judgment, though – We don’t support restrictive diets here!).

    Journaling about food intake is closely related to mindful eating, which has been shown to improve eating behaviours and support weight loss. (Black, 2018).

    Tracking Progress: Ever feel like you’re not getting anywhere? Well, if so, a journal shows you just how far you’ve come. Those small victories add up, and seeing them in black and white is all the motivation you need to keep going.

    Emotional Release: Let’s be honest—emotions can drive us to eat, and not always in a good way. But, here’s the thing, journaling helps you process those feelings without reaching for the Cherry Bakewells!

    Journaling can help with emotional regulation, which is crucial for weight management. (Hussein, Egan, & Mantzios, 2017).

    Setting Intentions: Writing down your goals makes them real. In other words, you’re making a pact with yourself, and trust me, it’s way harder to break a promise that’s written down.

    Keeping a journal to track progress can support weight loss by reinforcing positive behaviours. (Kristeller & Bolinskey, 2010).

    my fitness journey losing weight

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

    Getting Started: Journaling Tips

    So, how do you actually start journaling for weight loss?

    1. Choose Your Tool

    First things first—pick your weapon of choice. Whether it’s a fancy notebook, a basic journal, or even an app on your phone, my upcoming FREE Notion Template (shameless plug), choose something you’ll actually use. Remember, the key here is consistency, not perfection.

    2. Make It a Habit

    Next, set aside time each day to journal. It could be in the morning with your coffee, during lunch, or right before bed. The important thing is that it becomes a regular part of your routine. So think of it as a little “me time” that’s all about you and your goals.

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

    3. Be Honest

    Your journal is your safe space. No one’s going to read it (unless you want them to), so be brutally honest with yourself. Write about your cravings, your struggles, your victories—everything. Remember, the more real you are, the more helpful your journal will be.

    4. Focus on Positivity

    It’s easy to fall into the trap of beating yourself up over mistakes. But remember, your journal is there to help and not to scold. Focus on the positives—what went well, what you’re proud of, and what you’re excited to achieve. So celebrate those wins, no matter how small!

    Journaling Prompts to Get You Started

    Now that you’ve got the basics down, let’s get into some prompts that will take your journaling (and weight loss journey) to the next level.

    1. What’s Your “Why”?

    Why do you want to lose weight? Is it for health, confidence, energy, or something else? So dig deep and write about your true motivations. This will be your anchor when the going gets tough.

    2. Visualise Your Success

    Picture yourself at your goal weight. How do you feel? What are you doing? Write it all down in vivid detail. Visualisation is a powerful tool, and seeing it on paper makes it even more real.

    3. Daily Food Diary

    Track what you eat and how it makes you feel. Did that meal make you feel energised? Did the late-night snack leave you sluggish? This helps you connect the dots between what you eat and how you feel.

    4. Identify Triggers

    What situations or emotions lead you to overeat? Stress? Boredom? Loneliness? Write about your triggers so you can recognise and manage them in the future.

    5. Gratitude Log

    End each day by writing down three things you’re grateful for. This shifts your focus to the positive and helps you build a healthier mindset.

    6. Weekly Reflection

    At the end of each week, take some time to reflect. What went well? How could you improve? What did you learn? Use this reflection to plan for the week ahead.

    7. Non-Scale Victories

    Weight loss isn’t just about the numbers on the scale. Celebrate the other victories, like fitting into a pair of jeans, running a mile, or just feeling more confident in your skin. Check out my post ‘Non-Scale Victories: The Hidden Wins That Matter Most‘ for tips on celebrating non-scale victories.

    Journaling Prompts

    Daily Prompts

    Morning Motivation: What’s one thing you’re looking forward to today that aligns with your weight loss goals?

    Daily Check-In: How do you feel today? What emotions or thoughts are influencing your food choices?

    Intentions for the Day: What small, healthy choices will you focus on today? (e.g., drinking more water, choosing a nutritious snack)

    Evening Reflection: What went well today in terms of your health and wellness? What’s one thing you could improve on tomorrow?

      Weekly Prompts

      Weekly Goals: What are your goals for this week? How will you achieve them?

      Overcoming Challenges: What challenges did you face this week, and how did you handle them?

      Progress Reflection: What progress have you made so far? How does it feel to see these changes?

      Self-Care Check-In: How did you practice self-care this week? How did it impact your mood and choices?

        Emotional Awareness Prompts

        Stress and Eating: How does stress impact your eating habits? What can you do to manage stress in a healthier way?

        Emotional Triggers: When you feel the urge to eat emotionally, what’s usually going on in your mind? What can you do instead?

        Self-Compassion: Write about a time when you were hard on yourself regarding your weight loss. How can you show yourself more kindness?

        Celebrating Yourself: What non-scale victories have you achieved recently? How can you celebrate these successes?

        journaling for weight loss

          Mindset Shifts

          Body Positivity: What do you love about your body right now? How can you nurture those feelings?

          Long-Term Vision: Where do you see yourself in six months? How do you want to feel, both physically and emotionally?

          Reframing Setbacks: Write about a recent setback. How can you view it as a learning opportunity instead of a failure?

          Affirmations: Write down three affirmations that empower you to stay committed to your health goals.

            Food Relationship Prompts

            Mindful Eating: What does “mindful eating” mean to you? How can you incorporate it into your meals today?

            Food as Fuel: How do you want to feel after a meal? How can you choose foods that support this feeling?

            Cravings Exploration: What foods do you crave most often? What are the emotions or situations that trigger these cravings?

            Meal Reflection: Reflect on a recent meal that made you feel good physically and emotionally. What made it satisfying?

              Future-Focused Prompts

              Success Visualisation: Imagine reaching your goal weight. How do you feel? How has your life changed?

              Future Rewards: What’s a non-food reward you’re excited to treat yourself to once you reach a milestone?

              Long-Term Habits: What healthy habits do you want to carry with you for the rest of your life?

              Personal Growth: How has your weight loss journey contributed to your overall personal growth?

              Interested in more journaling prompts? Check out these posts!

              Morning Journal Prompts: Set the Tone for a Successful Day

              Night Journal Prompts: End Your Day with Positive Thoughts

                Wrapping Up

                Journaling isn’t just a fun little hobby—it’s an amazing tool that can transform your weight loss journey. So by getting your thoughts, feelings, and goals down on paper, you’re not just losing weight—you’re gaining insight, confidence, and a deeper connection with yourself.

                So, grab that pen (or phone, or keyboard) and start writing your way to a healthier, happier you. You’ve got this!

              1. Habits

                Consistency Over Motivation: 5 Ways to Stay on Track

                We’ve all been there—totally fired up after watching a TED talk or scrolling through an Instagram feed full of ripped fitness influencers. You’re ready to conquer the world, right? But then… the next morning rolls around, and suddenly, that fire fizzles out faster than your Yankee Candle. ????‍♀️Sound familiar? Yeah, we’ve all been there. That’s why we need to focus on consistency over motivation.

                Motivation is great and all, but it’s like that flaky friend who shows up only when there are free drinks. One minute it’s there, and the next, it’s ghosting you. So, what’s the real hero of this story? Consistency. Yep, the unsung hero that gets you from point A to point B—even when you’re not feeling it.

                But how do you stay consistent when motivation packs its bags and goes on an extended holiday? Let’s get into ‘Consistency Over Motivation: 5 Ways to Stay on Track‘ for some tried-and-true tips to keep you on track!

                consistency over motivation

                1. Start Small, Like REALLY Small

                We’re talking baby steps, people. Don’t go from 0 to 100 in a day because, let’s be honest, that’s a one-way ticket to burnout town. Instead:

                Set mini-goals: Think of something so small that you’d feel ridiculous not doing it. Want to get fit? Start with a 5-minute walk. Want to read more? Start with one page.

                Celebrate tiny wins: Did you do that 5-minute walk, despite wanting to stay binging Netflix? Celebrate! Every step forward counts! Check out my post ‘Slow Progress is Still Progress: 5 Simple Ways to Embrace the Journey‘ for more ways to celebrate your progress!

                Studies show that breaking down larger goals into smaller tasks can enhance progress and psychological well-being. This approach prevents burnout and keeps individuals engaged with their goals over time (Sheldon & Kasser, 1998).

                2. Create a Routine (and Make it Non-Negotiable)

                You know how brushing your teeth is non-negotiable? Your goals should be too. Here’s how:

                Set a specific time: Make your new habit part of your daily routine. Same time, same place, every day. Whether it’s writing, exercising, or even just meditating, lock it in like your life depends on it.

                Automate the process: If you can set it and forget it, do it. Set reminders, and alarms, or even enlist an accountability buddy who can give you the friendly nudge you need. Or a not-so-friendly nudge if that’s what it takes!

                I’ve got ADHD, so I totally get how tricky it can be to stay on top of routines. You can read more about ADHD routines in this post: ADHD Morning Routines: Kickstart Your Day with Energy. I’ve recently started using Notion to keep track of my habits and routines—it’s an amazing tool! In fact, I’m putting together a Notion template to help you do the same. So stay tuned, because it’ll be available to my subscribers soon!

                Establishing a routine that makes goal-oriented activities non-negotiable leads to better long-term adherence to those goals, especially when motivation wanes (Verner-Filion et al., 2020).

                3. Plan for the “Meh” Days

                We all have those days when everything feels like dragging a giant boulder uphill. When those days hit, here’s what you need to do:

                Have a backup plan: Going back to routines, it can really help to have different versions of your routine based on your energy levels. Think of it as having a low-energy, likely, and ideal version of your day. For example:

                1. Low-Energy Morning Routine: Just the essentials—like rolling out of bed, brushing your teeth, and doing 5 minutes of meditation. Maybe you’re not feeling breakfast, so you grab a quick smoothie or snack.
                2. Likely Morning Routine: A bit more involved—getting up, doing a short workout or walk, making a simple breakfast, and maybe squeezing in some journaling or reading. It’s realistic for most days but doesn’t push you too hard.
                3. Ideal Morning Routine: When you’re feeling on top of the world—your full workout, a healthy breakfast, time to journal, meditate, and maybe even knock out a few tasks before the day really gets going.

                By having these versions ready to go, you’re more likely to stay consistent, no matter how you’re feeling.

                The concept of having different versions of a routine depending on energy levels is consistent with findings that flexibility and adaptability in goal-pursuit strategies are crucial for maintaining consistency, especially on low-energy days. This approach helps individuals stay on track even when they’re not at their best (Datu et al., 2018).

                Give yourself grace: If you miss a day, don’t let it spiral into a week. Missed one day? No biggie. Two days? OK. But Three days? Now we’re in dangerous territory. Get back on the horse as soon as possible. Check out my post ‘Self-Discipline Importance: Willpower Inspired by David Goggins‘ if you need some help lighting the fire underneath you!

                CONSISTENCY OVER MOTIVATION

                4. Track Your Progress (And Make it Fun!)

                Humans love progress, and seeing it in black and white can be a massive motivator.

                Use a habit tracker: Whether it’s a tool like Notion, an app or a good ol’ fashioned calendar, mark off each day you stick to your habit. Seeing those checkmarks line up? Sooo satisfying.

                Reward yourself: Hit a milestone? Treat yourself to something that makes you happy. A new book, a spa day, or even just a lazy day off. You earned it!

                The satisfaction derived from tracking progress and seeing tangible results has been shown to enhance motivation and adherence to long-term goals. Immediate rewards, like seeing progress in a habit tracker, can be more effective at maintaining consistency than delayed rewards (Woolley & Fishbach, 2017).

                LEARN THE BEST WAY TO STAY CONSISTENT WITH EXERCISE > Enjoy Movement: How To Find Fun In Every Workout

                5. Remember Your “Why”

                When the going gets tough, the tough remember why they started.

                Visualise your goals: Keep a vision board or a note on your phone with the reasons you started this journey in the first place. When motivation dips, your “why” will be the thing that keeps you moving forward. Sorry for constantly pitching my Notion template (It’s my current hyper-fixation), but it does include a vision board!

                Check-in with yourself: Regularly ask, “Is this still important to me?” If the answer is yes, let that fuel your consistency. If the answer is no, maybe it’s time to pivot.

                One study that supports the idea of “remembering your why” in achieving long-term goals is the research by Vansteenkiste et al. (2014). This study emphasises that understanding and reflecting on the underlying reasons (“why”) behind one’s goals—particularly autonomous reasons—can significantly impact the success of long-term goal pursuit.

                my fitness journey losing weight

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

                Consistency Over Motivation: Final Thoughts

                Motivation is like that friend in the group chat who’s all in for a weekend trip, and then flakes when the time comes to start booking! Consistency, on the other hand, is the dependable friend who’s always there when you need them. It might not be as glamorous, but it’s the secret sauce to making real, lasting changes in your life.

                So, the next time you’re waiting for motivation to strike, remember this: Consistency over motivation. It’s consistency that gets the job done, one small, determined step at a time. ????

                You’ve got this!

                Further Reading

                Consistency over Motivation: The idea that consistency is crucial for achieving long-term goals is supported by research showing that consistency in decision-making and goal pursuit is vital for long-term success. This includes maintaining consistent effort and interest over time, which is often more reliable than fluctuating motivation (Datu, Yuen, & Chen, 2018). Consistent actions, even in the absence of strong motivation, can lead to better outcomes in personal and organizational contexts (Argandoña, 2008).

              2. Goals

                Slow Progress is Still Progress: 5 Simple Ways to Embrace the Journey

                We’ve all been there—caught in that frustrating space where progress feels slower than a snail in a marathon (or me in a marathon). Whether it’s losing weight, mastering a new skill, or working on that side hustle, the road can sometimes feel like it’s going on forever. And not in the fun, road-trip-with-friends kind of way. More like the never-ending, are-we-there-yet kind. But something I had to learn on my weight loss journey? Slow progress is still progress. Moving at a turtle’s pace? That turtle’s still going somewhere. And so are you!

                Here’s the thing: when we focus too much on the end goal, we miss out on the small wins and valuable lessons along the way. So, how do we start celebrating the journey instead of stressing over the destination? Let’s get into 5 simple (but totally effective) ways to embrace slow progress.

                slow progress is still progress

                1. Set Mini-Goals—The Tinier, The Better

                We all love a big goal, right? But here’s the thing—big goals can sometimes feel overwhelming. So instead of stressing about losing 50 pounds, focus on the first 5. Or even 2. The smaller, the better! For help crunching your goals, check out my post ‘Setting Goals and Crushing Them: Proven Strategies!‘

                Research shows that setting smaller, realistic goals significantly improves the likelihood of achieving long-term success in weight loss and other health-related behaviours. (Wing et al., 2004)

                Mini goals give you that sweet, sweet satisfaction of checking something off your list. And who doesn’t love that? It’s like getting a gold star in school, but way better because this time, it’s your dream we’re talking about. Plus, every tiny victory gets you closer to that big win.

                You may also be interested in:

                How to Create SMART Nutrition Goals and Stick to Them

                When Goals Backfire: Consequences of Unrealistic Expectations

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

                2. Celebrate Every Single Win (No Matter How Small)

                Let’s get one thing straight: every bit of progress deserves a celebration. Did you manage to squeeze in a workout even though your bed was calling your name? High five! Did you make a healthier choice at lunch? Go you! If you’re on a weight loss journey, check out my post ‘Non-Scale Victories: The Hidden Wins That Matter Most‘, for tips on celebrating non-scale victories!

                It’s all too easy to brush off these little wins, but they matter. They really do. By acknowledging them, you’re reinforcing positive behaviour and, let’s be honest, who doesn’t love an excuse to celebrate? So next time you make even a tiny achievement, celebrate it like you’re Nicole Kidman, dancing down the street after finalising her divorce from Tom Cruise.

                Uetake & Yang (2018) demonstrated that achieving short-term goals has a positive impact on maintaining long-term health behaviours, emphasising the psychological benefits of these “small victories” (Uetake & Yang, 2018).

                3. Shift Your Focus from Results to Effort

                The effort you put in is just as important as the results. We get so wrapped up in the outcome that we forget to appreciate the process. In fact, why not set process goals, rather than outcome goals? You can find out more about different goal types in this post: Types of Goals: Outcome, Performance, and Process Goals

                Instead of obsessing over the scale or your follower count, focus on how much you’re putting in. Are you showing up consistently? Are you putting in the work, even on the days when you’d rather just binge Netflix? That’s what really counts. So, start each day by setting an intention for your effort, not just your results. Remind yourself that showing up and trying is a win in itself.

                The effort put into a process, rather than just focusing on the results, is critical. A study on self-determination theory in weight control suggests that focusing on internal motivation, which includes effort and the process, is essential for long-term behaviour change and success (Teixeira et al., 2012).

                my fitness journey losing weight

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

                4. Visualise Your Progress (Literally)

                Seeing is believing, my friend. When progress feels slow, it’s easy to forget how far you’ve come. That’s why visualising your journey can be a big help!

                Whether it’s taking progress pics, tracking your runs on Strava, or even keeping a vision board of your goals, having something tangible to look at can be so, so motivating.

                Create a visual progress tracker. This could be anything from a wall chart to a simple spreadsheet. Keep it where you can see it daily, and watch how those small steps add up!

                Visual aids like progress charts or tracking tools can significantly boost motivation and help maintain focus on long-term goals. A study on web-based weight loss interventions found that participants who frequently articulated and visualised their goals achieved better weight loss outcomes (Jake-Schoffman et al., 2022).

                5. Practice Patience (Easier Said Than Done, I Know)

                Ah, patience. The virtue we all know we need but somehow never seem to have enough of. And if you’re like me and have ADHD, patience can feel like an even rarer treasure. My mind is always racing a million miles an hour, jumping from one thing to the next, and waiting around for progress. Well, let’s just say it doesn’t come naturally.

                But here’s the truth—real, lasting progress takes time. And that’s okay.

                Long-term success in weight loss and lifestyle changes requires patience and consistent effort. Studies consistently show that maintaining small, sustainable changes over time leads to significant long-term results. (Wadden et al., 2011)

                I’ve learned (sometimes the hard way) that it’s okay to move at my own pace. I’ve had to remind myself that this journey is mine and mine alone. There’s no rush, no deadline. You’re building something that lasts, and that takes time. So, breathe. Be kind to yourself. Rome wasn’t built in a day, and neither is your dream!

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

                Conclusion

                Next time you’re feeling stuck or frustrated because it feels like you’re inching along like a tired tortoise, remember this: you’re still moving forward. And that’s what matters.

                Embrace the journey, celebrate the small wins, and keep showing up for yourself. Because slow progress is still progress, and every step is bringing you closer to where you want to be!

                Now, go out there and keep crushing it—one tiny, fabulous step at a time!

              3. Wellbeing

                Joyful Living: 10 Tiny Habits to Bring Joy to Daily Life

                Isn’t it amazing how the little things can make the biggest difference? In a world that can sometimes feel a bit overwhelming, finding joy in our daily routines can make a huge difference. But here’s the thing—joy doesn’t always have to come from grand gestures or life-changing events. In fact, joyful living can come from tiny habits we weave into our everyday lives.

                So, if you’re ready to sprinkle a little more joy into your day-to-day, keep reading! Here are 10 tiny habits for joyful living!

                joyful living

                1. Start Your Day with Gratitude

                Have you ever noticed how your mood shifts when you focus on what you’re thankful for? Before you even roll out of bed, take a few moments to think about three things you’re grateful for. It could be something as simple as your cosy bed (although don’t dwell on that too much, or you won’t get out of it!), the smell of fresh coffee, or the fact that the sun is shining. This tiny habit sets a positive tone for the rest of your day. (Bohlmeijer et al., 2022)

                2. Dance It Out

                I rarely do any tedious task without music. And for me, if there’s music, there’s dancing! Whether you’re cooking dinner, tidying up, or need a pick-me-up, turn on your favourite playlist and have a mini dance party. Dancing releases endorphins, those feel-good hormones, and it’s a fun way to shake off stress. (Sheldon & Lyubomirsky, 2006)

                LEARN THE BEST WAY TO STAY CONSISTENT WITH EXERCISE > Enjoy Movement: How To Find Fun In Every Workout

                3. Breathe Deeply

                We breathe all day, every day, but how often do we really pay attention to it? Taking just a minute to focus on deep, intentional breaths can calm your mind and body. Try this: Inhale deeply for a count of four, hold for four, and then exhale for four. Repeat a few times and notice how much more centred you feel. (Hirshberg et al., 2018)

                4. Savour Your Sips

                I’m guilty of gulping down my morning coffee, and before I know it – it’s gone and I barely remember drinking it! So I’ve made a habit recently of really trying to savour my drinks. So, whether it’s a cup of coffee, tea, or even a glass of water, take a moment to actually enjoy it. Instead of mindlessly gulping it down, pause and enjoy the warmth, the taste, and the smell. It’s a small, mindful practice that can bring you back to the present moment and make you appreciate the little things. (Hirshberg et al., 2018)

                5. Smile at Strangers

                This one is so simple, yet so powerful. Smiling at someone, even a stranger, can lift both your spirits and theirs. It’s a quick way to spread joy and kindness.

                Now, I have to admit—I’m an introvert and a bit socially awkward. For the longest time, I would instinctively look down when walking past someone, just to avoid any potential awkwardness. It took some effort to change that habit and to make eye contact, let alone smile at someone.

                Since having a baby, this has become much easier. Babies have this magical ability to draw people in, and I’ve found that people are always eager to chat or at least share a smile when they see my little one. And, I really enjoy these small interactions. They’ve helped me feel more connected to the world around me, and they’ve reminded me how much joy a simple smile can bring.

                So, if you’re like me and find it a bit challenging to put yourself out there, start small. A quick smile, even if it feels a bit awkward at first, can make a world of difference—not just for you, but for the person on the receiving end too. (McCullough et al., 2004)

                mindful joyful living

                6. Unplug for a Bit

                We’re all guilty of getting sucked into our screens, right? But let me tell you, as someone with ADHD, my phone is like a non-stop dopamine hit. Every notification, every scroll, every ping—it’s all designed to keep me hooked, and wow, does it work! I’ll be the first to admit that I’m a bit of a phone addict, and breaking away from it is easier said than done.

                It’s something I’ve been actively working on because I know how much better I feel when I’m not glued to my screen. Sometimes it’s as simple as going for a walk without my phone, reading a few pages of a book, or doing something crafty – by which I mean crocheting or knitting, not something sneaky! ????

                These moments of unplugging help me feel more present and less overwhelmed, and they give my brain a much-needed break from all the digital noise. If you’re like me and find it challenging to step away from your phone, start small. Even a few minutes of screen-free time can help you recharge and reconnect with what matters. And trust me, the world will still be there when you come back! (Bohlmeijer et al., 2022)

                7. Give Compliments Freely

                A genuine compliment can turn someone’s day around, including your own. Whether it’s telling a coworker they did a great job or complimenting a friend’s outfit, spreading positive vibes can create a ripple effect of joy.

                I absolutely love it when women I don’t know stop me to say they love my dress, shoes or bag! It’s such a small thing, but it never fails to make my day. And it reminds me of how powerful a kind word can be. So why not pay it forward? Compliment someone on their hair, their shoes, or the way they handled a tricky situation. You never know—their day might need that little boost just as much as yours does! (Emmons & McCullough, 2003)

                8. Practice the 5-Minute Rule

                Got something on your to-do list that feels daunting? Instead of putting it off, commit to just five minutes of work. Often, once you start, you’ll find it easier to keep going. And if you stop after five minutes? No biggie! You’ve still made progress, and that’s something to feel good about.

                Now, again, as someone with ADHD, I’m guilty of procrastinating on things I don’t want to do—and sometimes even on things I do want to do! It’s like my brain just can’t decide where to start, so it chooses to do nothing at all. That’s where the 5-minute rule comes in handy. It’s a small, manageable way to trick myself into getting started, and more often than not, once I get going, it’s not as bad as I thought. Even if I only manage those five minutes, I’m still moving forward, and that’s a win in my book! (Hartanto et al., 2022)

                9. Connect with Nature

                Nature has this magical way of grounding us. Whether it’s a quick walk in the park, sitting in your garden, or even just opening a window and breathing in some fresh air, it’s a tiny habit that reminds us of the beauty in the world around us.

                One thing I make sure to do every day is get out for a morning walk with my 6-month-old. It’s become our little ritual—starting the day with some fresh air and a bit of movement. It not only helps me feel more centred and energised, but I also love seeing how much my baby enjoys the sights and sounds of the world waking up. It’s such a simple habit, but it sets a positive tone for the rest of the day and gives us both a little dose of nature’s magic right from the start! (Mills et al., 2015)

                beginners running guide

                10. End Your Day with Reflection

                Before you drift off to sleep, take a few minutes to reflect on your day. What brought you joy? What are you proud of? This habit helps you end the day on a positive note and sets you up for more joyful living tomorrow! Looking for some night-time journalling prompts? Check out my post ‘Night Journal Prompts: End Your Day with Positive Thoughts‘.

                (O’Connell et al., 2017)

                Joyful Living: Conclusion

                So, there you have it—10 tiny habits for joyful living. The best part? They’re all easy to incorporate, no matter how busy your schedule is. Remember, joy isn’t about doing more; it’s about noticing and appreciating the small moments that make life beautiful.

                Which one will you try first? Let me know—I’d love to hear how these habits brighten up your days! ????

                Checkout the below post to help you implement healthy habits!

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

                Until next time, keep smiling and living joyfully!

              4. Weight Loss

                Self-Discipline Importance: Willpower Inspired by David Goggins

                Hey there! Let’s talk about something that contributes massively to your health and fitness goals: self-discipline importance. During my weight loss journey, I found I had to rely on self-discipline a lot. Motivation often comes and goes, and finding ways to power through slumps is essential. During one of these motivation slumps, I stumbled upon a David Goggins podcast and his incredible story. His relentless drive and no-excuses attitude were like a wake-up call.

                Most people who are criticising and judging haven’t even tried what you failed at.

                David Goggins

                Now, don’t get me wrong—I’m not about to tell you to start running ultra-marathons or do anything extreme. Goggins’ approach is inspiring, but it’s also pretty intense. What I want to share with you is how we can take some of his principles and apply them in a way that’s sustainable and balanced. So how can we master self-discipline without going overboard, achieve our goals and enjoy the journey along the way? Let’s get into ‘Self-Discipline Importance: Willpower Inspired by David Goggins‘!

                Self-Discipline Importance

                Understanding Self-Discipline Importance

                Self-discipline is having the ability to stick to your plans and goals, even when you don’t feel like it. It’s that little voice in your head saying, “Come on, you’ve got this!” when you’d rather be doing anything else.

                What is the Importance of Self-Discipline in Achieving Long-Term Goals?

                When it comes to weight loss and fitness, self-discipline is super important. It’s not just about hitting the gym a few times or eating a salad now and then. It’s about making those healthy choices consistently. Here’s why it matters:

                Consistency: Self-discipline helps you keep up those good habits every day. It’s like brushing your teeth—you do it regularly without even thinking about it.

                Focus: It keeps you laser-focused on your goals. When you know what you want, self-discipline helps you stay the course and not get distracted by every little thing.

                Resilience: It builds your ability to bounce back from setbacks and let’s face it, achieving fitness goals isn’t always easy, and self-discipline helps you keep going even when things get tough.

                Common Misconceptions About Self-Discipline Importance

                There’s a lot of confusion out there about self-discipline, so let’s clear up a few myths:

                Myth 1: Self-Discipline Means Being Extreme: Nope, you don’t have to go all out like David Goggins. You can practice self-discipline in a way that works for you. It’s all about making steady, manageable progress.

                Myth 2: It’s Only for the Naturally Strong-Willed: Wrong Again! Self-discipline isn’t something you’re born with. It’s like a muscle you can build up over time, So anyone can do it with a bit of practice.

                Myth 3: Self-Discipline Equals Self-Deprivation: Being disciplined doesn’t mean you can’t enjoy life. It’s about balance and making smart choices. So you can still have treats and take breaks—but it’s all part of a healthy, disciplined lifestyle.

                It’s not about being perfect; it’s about being consistent and kind to yourself as you work towards your goals.

                David Goggins’ Approach to Self-Discipline

                Who is David Goggins?

                Alright, let’s talk about David Goggins. This guy is pretty much the definition of hardcore. He’s a former Navy SEAL, ultra-marathon runner, and motivational speaker. Goggins is known for his intense self-discipline and mental toughness. His story is super inspiring—he transformed himself from being overweight and out of shape to becoming one of the fittest men on the planet. His philosophy? Push yourself beyond your limits and embrace the grind, no matter how tough it gets.

                What Can We Learn from Goggins?

                David Goggins’ approach to self-discipline is built on a few key principles:

                Mental Toughness: Goggins is all about strengthening your mind. He believes that your mind is your most powerful tool and that you can train it to overcome any obstacle. This means facing your fears, embracing discomfort, and never giving up, even when things get really hard.

                Consistency: For Goggins, it’s all about showing up every single day. He talks a lot about the importance of doing the work, day in and day out, no matter how you feel. Consistency is what builds real, lasting change.

                Pushing Beyond Limits: Goggins is famous for pushing himself to the extreme. He’s run ultra-marathons and done all sorts of crazy endurance challenges. His message is clear: you’re capable of way more than you think, and you need to push past your perceived limits to find out what you’re made of.

                A Word of Caution

                Now, let’s be real—Goggins’ methods are pretty intense. While his story and principles are incredibly motivating, his approach isn’t for everyone. Here are a couple of things to keep in mind:

                Potential Downsides: Going to extremes like Goggins can lead to burnout, injury, or mental fatigue. For example, during one of his ultra-marathons, Goggins sustained severe injuries including broken bones in his feet, kidney failure, and stress fractures. You don’t need to be doing all of that! It’s important to listen to your body and know your limits!

                Balance: While it’s great to push yourself, it’s also crucial to find a balance that works for you. You don’t have to run ultra-marathons to be disciplined. Find ways to incorporate Goggins’ principles in a way that fits your lifestyle and goals.

                David Goggins’ story is amazing and his principles are solid, but remember to adapt them to your own life. It’s about finding a sustainable way to be disciplined, without burning out or going to extremes.

                Adapting Goggins’ Principles for Everyday Life

                Mental Toughness: Building It Without Going to Extremes

                So, how do we take Goggins’ hardcore mental toughness and make it work for us in a more balanced way? Start with small, manageable challenges that push your comfort zone a bit. For instance, if you’re not a morning person, try waking up 15 minutes earlier than usual to get a quick workout in or to meditate. These little challenges build up over time, making you mentally stronger without overwhelming you.

                Staying on Track with Fitness and Nutrition

                Consistency is key, but how do you keep it up? The trick is to create a realistic schedule that you can stick to. Don’t aim for perfection—aim for progress. If you plan to work out four times a week, stick to those four days, even if it’s just a quick 20-minute session. The same goes for nutrition. Plan your meals, but allow for some flexibility. It’s all about making healthy habits a regular part of your life, not a chore.

                Gentle Pushes Beyond Your Comfort Zone

                Pushing your limits doesn’t mean you have to go to extremes. It’s about gradually increasing the intensity of your workouts or setting incremental goals that challenge you just enough. For example, if you’re comfortable running 2 miles, try adding an extra half mile each week. Or if you’re lifting weights, add a bit more weight every couple of weeks. These small steps can lead to big changes over time, helping you grow stronger and more resilient without risking injury or burnout.

                By adapting Goggins’ principles in a way that fits into our everyday lives, we can build mental toughness, stay consistent, and push our limits in a sustainable and balanced way.

                david goggins motivation grit

                Creating a Balanced Approach to Self-Discipline

                Realistic Goal Setting: Why Achievable Goals Matter

                Let’s be real, setting goals you can achieve is super important. If you aim too high too fast, you might end up feeling discouraged. That’s where SMART goals come in. These goals are:

                • Specific: Clearly define what you want to achieve.
                • Measurable: Make sure you can track your progress.
                • Achievable: Set realistic goals and within your reach.
                • Relevant: Ensure your goals matter to you and align with your bigger plans.
                • Time-bound: Give yourself a deadline to create a sense of urgency.

                For example, instead of saying, “I want to get fit,” you might set a SMART goal like, “I will run for 20 minutes three times a week for the next month.” Check out my post ‘Setting Goals and Crushing Them: Proven Strategies!’ for a complete guide to goal setting!

                Mindfulness and Self-Compassion: Staying Grounded and Kind to Yourself

                Incorporating mindfulness practices can help you stay grounded and focused on your journey. Plus, practising self-compassion is always important—nobody’s perfect, and that’s okay! Here are a few ways to do this:

                Meditation: Spend a few minutes each day meditating to clear your mind and reduce stress.

                Journaling: Write down your thoughts, goals, and progress. It’s a great way to reflect and stay motivated.

                Positive Self-Talk: Be your own cheerleader. Replace negative thoughts with positive affirmations.

                These practices help you stay centred and remind you to be kind to yourself, especially on tough days.

                Small Habit Changes: The Power of Tiny Tweaks

                Don’t underestimate the power of small, consistent habit changes. They might seem minor, but they add up over time and can lead to big results. Here are some simple habits to start with:

                Drinking More Water: Aim to drink a bit more water each day. Staying hydrated can improve your overall health and energy levels.

                Adding a Daily Walk: Incorporate a short walk into your daily routine. It’s a great way to get moving and clear your mind.

                Meal Prepping: Spend some time each week preparing healthy meals. This can help you stick to your nutrition goals and save time during busy days.

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

                By focusing on these small, manageable changes, you’ll create a strong foundation for lasting self-discipline. It’s all about building habits that support your goals and fit into your life seamlessly.

                Practical Tips and Tools

                Example of a Balanced Daily Routine Incorporating Self-Discipline

                Creating a balanced daily routine can make a huge difference. Here’s an example to get you started:

                Morning: Start with a quick meditation session to set a positive tone for the day. Follow it up with a healthy breakfast and a brief workout, like a 20-minute run or yoga session.

                Midday: Focus on your work or daily tasks, making sure to take short breaks to stretch or take a walk. Keep a water bottle handy to stay hydrated. I recently wrote a post about effective afternoon routines, it’s focused on ADHD tips but it’s worth checking out even if you don’t have ADHD! – ADHD Morning Routines: Kickstart Your Day with Energy.

                Afternoon: Have a balanced lunch and take some time for a mindful activity, like journaling or reading.

                Evening: Prepare a nutritious dinner and plan for the next day. Wind down with a relaxing activity, such as a gentle walk or a few minutes of meditation before bed. Check out my post ‘Night Journal Prompts: End Your Day with Positive Thoughts‘ to get started with night time journalling to wind down!

                Tracking Progress: Tools for Staying on Track and Motivated

                Staying on top of your progress can keep you motivated and help you see how far you’ve come. Here are some tools you can use:

                Fitness Trackers: Devices like Fitbit (I have this Luxe and love it!) or Apple Watch can track your workouts, steps, and overall activity levels.

                Habit Trackers: Apps like Habitica, Routinery or Streaks can help you keep track of daily habits and routines, providing a visual representation of your progress.

                Nutrition Apps: MyFitnessPal or Macrofactor are great for logging meals and tracking your nutritional intake.

                Consistency is key, but it’s hard to stay on track if you’re constantly swinging between restriction and indulgence. For a practical approach to self-discipline and healthy eating, check out my post on Weight Loss Psychology 101. It’s packed with tips on building a balanced, guilt-free relationship with food.

                The Importance of Having a Support System and Accountability

                Having a support system is crucial for staying motivated and accountable. Here are some ways to build one:

                Friends: Share your goals with friends who can offer encouragement and keep you accountable.

                Online Communities: Join online forums or social media groups focused on fitness and wellness. These communities can provide support, tips, and inspiration.

                Coaches: Consider hiring a personal trainer or a nutritionist who can guide you and help you stay on track.

                By incorporating these practical tips and tools into your routine, you’ll find it easier to maintain self-discipline and achieve your goals. Remember, it’s all about creating a balanced, sustainable lifestyle that works for you.

                self-discipline importance

                Wrapping Up: Self-Discipline Importance

                Remember, the journey to mastering self-discipline doesn’t have to be overwhelming. Start small and be consistent. Whether it’s setting achievable goals, making tiny habit changes, or finding ways to stay motivated, every little step counts. Be kind to yourself along the way and celebrate your progress, no matter how small.

                If you’re interested in learning more about David Goggins, I highly recommend his book ‘Can’t Hurt Me‘.

                Have you enjoyed ‘Self-Discipline Importance: Willpower Inspired by David Goggins’? I’d love to hear from you! Share your experiences or goals related to self-discipline in the comments. What strategies have worked for you? What challenges have you faced? Let’s support each other on this journey towards a more disciplined and fulfilling life.

              5. Goals

                Setting Goals and Crushing Them: Proven Strategies!

                Do you ever feel like you’re forever setting goals but can’t seem to hit them? You’re not alone! It happens to the best of us. You start with a burst of enthusiasm, only to lose steam a few weeks in. Frustrating, right? But, we can turn this around and start setting goals and crushing them!

                Setting goals is more than just jotting down a wish list. It’s about creating a clear roadmap that guides you toward your dreams. Ready to get started? Let’s get into ‘Setting Goals and Crushing Them: Proven Strategies!’

                Setting Goals and Crushing Them: Proven Strategies!

                Identity: Be the Person You Aspire to Be

                Be Mindset: Embrace the Identity of Who You Want to Become

                This is all about embracing the identity of who you want to become. It’s a big shift in thinking that sets the foundation for everything else.

                Most people operate with a “have, do, be” mindset, believing they need to have something first (like money, time, or resources) before they can do the necessary actions to become the person they want to be. For example, they might think, “If I have enough money, I can buy a gym membership, and then I will become fit.” This mindset can be limiting because it creates dependency on external factors and delays personal growth.

                Instead, let’s flip that script and adopt the “be, do, have” mindset. Start by embodying the identity of the person you want to become. If you want to be a runner, start identifying as one. Even if you’re just starting out, tell yourself, “I am a runner.” This small change in how you view yourself can make a huge difference in your motivation and actions. To learn more about the ‘Be, Do, Have Mindset, check out my post ‘Achieve Breakthrough Results with the “Be, Do, Have” Mindset‘.

                my fitness journey losing weight

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

                Visualise Your Future Self

                Picture the person you want to be. Close your eyes and imagine yourself living that identity. What does your day look like? How do you feel? Visualisation can be so motivating and helps cement that identity in your mind.

                Daily Affirmations: Use affirmations to reinforce this identity. Every morning, tell yourself, “I am a runner” or “I am someone who makes healthy choices.” (Oettingen et al., 2000).

                Visualisations: Spend a few minutes each day visualising yourself achieving your goals. See yourself crossing that finish line or making a healthy meal choice. (Locke et al., 1981).

                Set Identity-Based Goals

                Finally, it’s important to set goals that align with your new identity. These are called identity-based goals, and they focus on who you want to be rather than just what you want to achieve.

                For example, instead of setting a goal like “I want to lose weight,” think “I am someone who makes healthy choices.” This shifts your focus to the actions and habits that a healthy person would have, rather than just the outcome of losing weight.

                Here’s another example: Instead of “I want to run a marathon,” think “I am a dedicated runner.” This helps you stay motivated and committed to the daily habits that will ultimately lead you to that marathon. (Locke et al., 1981)

                Steps to Setting Goals and Crushing Them

                Do Mindset: Focus on the Actions That Align with Your Identity

                Now that we’ve embraced our new identity, it’s time to take action. This is where the “do” mindset comes into play, but also, an active mindset. Focus on the actions that align with your identity. If you’ve decided you’re a runner, then it’s time to start running regularly. It’s not just about saying you’re a runner – it’s about doing what runners do.

                For example, if you identify as a runner, start running regularly. It doesn’t matter if you start slow or can only manage a short distance – what matters is that you start taking those steps that a runner would take. Check out my post ‘Active Mindset, Active Life: The Key to Fitness Motivation‘ for more on how to develop an active mindset!

                Set Clear, Specific Goals

                To turn your actions into achievements, you need clear, specific goals. This is where SMART goals come in handy. SMART stands for Specific, Measurable, Achievable, Relevant, and Time-bound. Setting goals with these criteria ensures they’re concrete and attainable.

                • Specific: Clearly define what you want to achieve.
                • Measurable: Determine how you will measure your progress.
                • Achievable: Set goals that are challenging but realistic. (Check out my post ‘When Goals Backfire: Consequences of Unrealistic Expectations‘)
                • Relevant: Ensure your goals align with your overall identity and values.
                • Time-bound: Set a deadline to keep yourself on track.

                For example, instead of saying, “I want to run more,” a SMART goal would be, “I will run 3 times a week for 30 minutes each time.” This alligns with your identity-based goal but gives you a clear, actionable plan to follow.

                setting goals and crushing them

                Build Consistent Habits

                Consistency is key to turning actions into habits. One of the most effective ways I’ve found to form new habits is by breaking down my main goal through goal decomposition. This involves breaking the goal down into sub-goals and then further into tasks, which can then become habits.

                Goal Decomposition

                Start by identifying your main goal, then it down into smaller, manageable sub-goals. Each sub-goal should then be broken down into specific tasks. These tasks are the building blocks that, when performed consistently, become habits.

                For example, if your main goal is to run a marathon, your sub-goals might include:

                • Building up your endurance
                • Improving your speed
                • Increasing your distance

                Each of these sub-goals can then be broken down into tasks:

                • Building up your endurance: Start with a 10-minute run three times a week.
                • Improving your speed: Incorporate interval training once a week.
                • Increasing your distance: Gradually add 5 minutes to your long run each week.

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

                Start Small and Gradually Increase

                Starting with small, manageable tasks makes everything much less overwhelming and more sustainable in the long run. For instance, if running for 30 minutes sounds horrible, start with a 10-minute run. Once that feels comfortable, add more time each week. These small, consistent steps lead to bigger progress over time.

                By breaking down your goals in this way, you create a clear and achievable path to success. Each small task builds on the previous one, reinforcing your new habits and steadily bringing you closer to your main goal.

                Example

                Let’s put this into a practical context. If you want to become a runner and eventually complete a marathon, it might look a bit like this:

                1. Main Goal: Complete a marathon.
                2. Sub-Goal 1: Build up your endurance.
                  • Task: Run for 10 minutes, three times a week.
                  • Habit: Consistently running three times a week becomes a habit.
                    • Smaller Daily Habit: Lay out your running gear the night before.
                3. Sub-Goal 2: Improve your speed.
                  • Task: Incorporate interval training once a week.
                  • Habit: Weekly interval training becomes a habit.
                    • Smaller Daily Habit: Spend 5 minutes daily practicing deep breathing.
                4. Sub-Goal 3: Increase your distance.
                  • Task: Add 5 minutes to your long run each week.
                  • Habit: Gradually increasing your long run distance becomes a habit.
                    • Smaller Daily Habit: Drink water regularly throughout the day.

                By focusing on these smaller tasks and making them habitual, you steadily progress toward your larger goal of running a marathon. Each task builds your confidence and capability, making the ultimate goal feel more attainable.

                Develop a Growth Mindset and Expand Your Horizons

                Growth Mindset: Embrace Challenges and Learn from Setbacks

                A huge part of setting goals and crushing them is developing a growth mindset. This means viewing challenges and setbacks not as failures, but as opportunities to learn and improve. Embrace the bumps in the road as essential parts of your journey. This is opposed to a fixed mindset, which you can learn more about in my post ‘Examples of a Fixed Mindset: Break Free from Fear of Failure!’

                Continuous Learning: Always Look for Ways to Improve and Grow

                A growth mindset thrives on continuous learning. Always be on the lookout for ways to expand your knowledge and skills. This keeps you engaged and helps you stay on the cutting edge of your personal development.

                Read Books: Dive into literature related to your goals. Whether it’s about running techniques, nutrition, or mental toughness, there’s always something new to learn.

                Watch Videos: YouTube is a gold mine for instructional videos and motivational talks.

                Take Courses: Enroll in courses or workshops that can deepen your understanding and provide new insights.

                Celebrate Small Wins: Acknowledge and Reward Yourself for Progress

                Celebrating small wins is essential for maintaining motivation and momentum on your journey. I often compare motivation to a battery – while big goals can drain your energy quickly, celebrating small wins acts like little charging stations that keep you going strong. If you don’t find ways to recharge, you might find yourself running on empty. Each celebration provides a boost, re-energising you and helping you stay on track. (Madden, 1997).

                Celebrating small wins has significant psychological benefits. It boosts your confidence, reinforces positive behavior, and helps maintain a positive mindset. Recognising and rewarding yourself for the progress you make along the way reinforces your efforts, keeps your spirits high, and makes the entire journey more enjoyable.

                Reflect and Adjust: Regularly Assess Your Progress and Make Necessary Adjustments

                Regular reflection is key to staying on track and continuing your growth. Take time to assess your progress, celebrate your successes, and identify areas where you can improve. This helps you stay aligned with your goals and make any necessary adjustments.

                overcoming a lack of consistency to lose weight

                Stay Committed and Keep Moving Forward

                Have Mindset: Enjoy the Results of Your Hard Work and Stay Motivated

                The final step to setting goals and crushing them is once you’ve started seeing the results of your hard work, adopting the “have” mindset. This means appreciating and enjoying the benefits you’ve gained from your efforts. Savour the health improvements, increased confidence, and sense of achievement that come with regular running or any goal you’ve pursued.

                Consistency is Key: Stick to Your Habits Even After Achieving Your Goals

                When you reach a goal, it’s easy to feel like the hard work is over. However, the truth is that maintaining your progress is just as important as achieving it in the first place. Consistency helps solidify the habits you’ve built, ensuring they become ingrained in your daily routine. This is how long-term success is achieved and maintained.

                I can personally attest to the power of consistency. After losing 80 pounds, I knew that maintaining my weight loss would require the same level of dedication and consistency that helped me achieve it. Over the years, I have kept up with the habits that led to my success, like mindful eating and staying active. These habits have become an integral part of my lifestyle, allowing me to maintain my weight loss and continue living a healthy, fulfilling life.

                For more tips on staying consistent, check out my post ‘The Importance of Consistency: Small Habits Lead to Big Results!‘

                Stay Connected: Surround Yourself with a Supportive Community

                Having a supportive community can make a big difference in maintaining your results. Surround yourself with people who share similar goals and can offer encouragement and motivation.

                Long-Term Vision: Keep Setting New Goals to Continue Growing and Improving

                Maintaining results also means continuously setting new goals to push yourself further. Having a long-term vision helps you stay motivated and ensures that you keep growing and improving.

                Setting goals is only part of the equation—how you approach them is where the magic happens. 💪 If you’re ready to tap into a focused, resilient mindset, check out my athlete mindset training guide for tips on building that unstoppable drive.

                Wrapping Up ‘Setting Goals and Crushing Them: Proven Strategies!’

                Setting goals and crushing them isn’t just about discipline – it’s about finding joy in the journey. Every step you take towards your goal is a victory in itself, and it’s important to celebrate those moments. The path to success is filled with learning, growth, and transformation.

                Sharing your goals and progress with friends or a community can provide the support and encouragement you need to stay motivated. Whether it’s through a fitness group, an online community, or just a buddy who’s on a similar journey, having people to cheer you on makes a huge difference.

                So, are you ready to crush those goals? Let’s do this! With the right mindset, clear actions, continuous growth, and consistent effort, there’s nothing you can’t achieve. Embrace the journey, enjoy the process, and celebrate every success along the way. You’ve got this!

                Have you enjoyed reading ‘Setting Goals and Crushing Them: Proven Strategies!’? Let me know your thoughts in the comments below! Or subscribe for more!