Habits – Vibrance & Bliss

Why New Year’s Resolutions Don’t Work

(And what I do Instead)

December 30, 2022 by Janeal

The end of Christmas and the realization that the year is ending brings in a new season for Americans- the season of New Years Resolutions. There’s just something about the tick of midnight on January 1st that gives people permission to start fresh.

Did you know that 38.9% of Americans (and 59% of Young Adults 18-34 & 54% of parents) make New Year’s Resolutions each year (Via Mick @ Insideout Mastery)?

I get it- the desire to start anew. To let go of all the mistakes in the past and say “this time I’ll do it right.”

But year after year, we make these huge, lofty plans and set expectations for ourselves that are impossible to reach, and then get frustrated when we continually fall short.

And in that frustration, we give up. By end of January, most resolutions are long forgotten.

In the same article I referenced above, Mick goes on to explain that 23% of people tend to quit their Resolutions after the first week, and then about 65% have abandoned them by the end of January.

And how many people actually achieve the Resolution they set at the beginning of the year?

Less than 9%.

Out of all those dreams for personal improvement, less than 10% of resolutions are actually kept for more than a few months.

That’s crazy, right?

But it’s honestly not at all surprising to me.

And it’s not because people are lazy or lack a desire to change. It’s natural for people to want to seek improvement! It’s a core belief of mine that the purpose of human existence is to grow, develop and progress.

So what stops us from going after the things we say we want, even when we have the best of intentions?

Honestly, it’s just that the process of New Year’s Resolutions doesn’t work.

You see, I’m all about goal setting. I believe in the power that making and working toward worthy life goals can bring you in achieving the life you want. I really believe that’s why we’re here- to work toward something important.

So how come setting goals works but making New Year’s Resolutions doesn’t?

Over the years (and as I’ve studied and coached on Productivity, Time Management & Goal Achieving) I’ve come to find out that there are two big problems when it comes to New Year’s Resolutions.

Problem #1: They’re just too big.

New Year’s Resolutions are based on making big, general hopes for the entire year. Honestly, most of the time they seem like “wishes” to me, because they lack the structure of an actual plan written out to achieve them. And without this plan, like a traveller setting out on a road trip without a map fixed on their desired destination, you’re literally setting yourself up for failure. You simply won’t get there.

Think about it- the draw of “New Year’s Resolutions” comes from the excitement of new beginnings and gives us a chance at a fresh start, so we have great intentions and start out strong. But as time wears on, distractions set in, our motivation thins, and we find ourselves losing steam. Like the kid who takes three big pieces of pie but only eats half of one, our “eyes” are often bigger than our “stomachs”. We just bite off more than we can chew. We can’t keep up with the big, rigorous and demanding resolutions we so ambitiously set while we’re trying to work challenging jobs and facilitate everyday life.

What Is Goal-Setting Really Is

On the other hand, (productive) goal setting is precisely about laying out a specific set of steps to get you closer to achieving the things you want. You don’t just make a general statement about “I’d like to…” and leave it at that, hoping for the best. You figure out what it’ll take to get there, break it down into smaller pieces, and then prioritize your time and energy towards that thing over a specific period of time, re-evaluating along the way. Then, you set up habits and routines supporting that goal and find people and resources to help keep you accountable and motivated to continue, even through challenges and a temptation to quit.

How many Resolutions have you set that have that kind of structure in place?

This is why goal setting works when New Year’s Resolutions don’t. Not because you “hope” something will come into your life, but because you continually work toward bringing it there (and regularly adjust that plan as needed).

Ok, so “goal setting good” “Resolutions bad”. Got that part down.

Do you know the best way to set goals? It’s definitely not looking ahead at the whole year at once. Anyone would get overwhelmed at that. I’m a completely different person now than I was last January, and this time last year I was a brand new parent, trying to keep a tiny human alive, not making goals on how to teach him fine motor skills or trying to get him to eat vegetables.

Last year (with the exception of feeding a newborn and changing a million diapers), I really only had myself and my husband to think about (from a goal setting viewpoint anyway), and if I’d stuck with just my January vision of my life throughout the whole year… none of us would’ve seen much personal growth. Becoming a parent and watching him grow changed everything. Every single day I learned new things about who I was, what I was capable of, and what my role as his mother was all about.

Throughout the year I’ve had to completely re-evaluate every single thing in my life. Over and over again. I constantly revisited my goals, tactics, routines, and even priorities.

My path was forever altered when that sweet boy came into our lives, and altered again with every new stage of babyhood he reached. Whatever goals and plans I had made for my life before he arrived had to be weighed against the child I was now responsible for raising. I couldn’t just stick with the personal goals I made for myself in January, and if I only made year-long goals, I’d be stuck, wasting most of the year until the NEXT “New Year” came along and I had “permission” to make new ones.

The system just doesn’t work. We simply cannot plan for an entire year ahead of time- not with any specifics anyway.

Sure, we can set an overall vision of what we’d generally like to focus on or would like our life to look like, but we can’t stop there and just “will” it to happen. We’ve got to take the extra steps to break it down and turn it into a series of actual goals.

So what’s the solution?

If Resolutions (or Year-Long goals) don’t work, what does?

For me, it’s all about Quarterly (Or “90 Day”) goals. I swear by them. It’s the perfect length of time for me. It’s long enough to be working on something somewhat long-term, but short enough that you can regularly stop and evaluate that you’re on the right track. Thinking just three months ahead gives you enough time to try new things and see what’s working, while giving you four times in a year to re-adjust whatever’s needed.

It also gives you a few more “fresh starts” in a year, so the beauty of January 1st doesn’t feel quite so rare.

And the best part? Because you’re thinking of your life in 3 month (90 day) terms, it doesn’t have to be solely tied to a calendar. You can jump in any time you like. Feeling ready to start something new on November 3rd or May 29th? Nobody’s stopping you! You do what’s right for you- this is your life!

Ready to dive in and start setting some 90 Day goals? Grab the free printa ble here and let me briefly walk you through it:

*Click to download your free Quarterly Planning sheets and start mapping out your 90 Day goals.*

Toss the idea of “New Year’s Resolutions” out the door. Remember: it doesn’t work, so we’re not going to do that. Instead, divide your year into four different “quarters”. Four three-month periods of time. Three months is long enough to allow for measurable growth and progress, while still being short enough to be manageable and inspiring. These four quarters will be our main measurement of time.
On the sheet for 1st quarter, write down the goal you’d like to work on first. I recommend starting small- don’t be too ambitious until you’ve successfully established some patterns. What’s your “ideal” in this area? What would you like to see happen in your life?
Think about your “why”. What is important about this goal? Why chose this one to work on over other possibilities? What impact will this have in your life, if you achieve it?
What do you need to do each month to ensure you’re on the right track? How can you track your progress?
What routines do you need to instill into your day to be successful in this change? Is there something you need to do daily? Or will a few times a week suffice?

At the bottom of the printable I’ve included some self-reflection questions you can ask yourself if you need help thinking of goals to pursue. But remember:

Don’t tie yourself down to goals that are too large. If it can’t be done in three months or less, break it down until you can.

Reason #2 that New Year’s Resolutions don’t work:

Even if they’re not too big, they’re usually far too vague.

The most popular New Year’s resolution is to “lose weight” or “get healthier”. But with no plan in place, this sounds more like a lofty dream to me than an actual goal.

If you’ve ever heard of SMART Goals, this one will sound familiar.

Goals need to be specific to be achievable. They need to be something you can measure and say “yep! I’ve accomplished that!”

“Be healthier” is not something you can quantify. How will you know if you’ve ever done it?

I suppose “Be healthier” counts if you decide to pass on just one cookie, but it’s simply not motivating. Hooray, you’ve “achieved” that goal on January 1st and you’re “done” for the year. What’s next?

It doesn’t push you to be better or to improve your life in the slightest.

Knowing if Your Goal Will Work

Here are some questions you can ask yourself when considering if a goal is specific enough and sufficiently measurable:

Specific: What exactly do you want to accomplish? Be as detailed as possible. Write it as if you were to share it with a stranger. Picture it in your mind and then write it out. Make it personal to you. What skills, knowledge and resources will you need to accomplish this goal? How will your life change when you reach this goal?

Measurable: How will you know if you are making progress? How will you know you’re still on track? How will you know when you’ve reached your goal? Use numbers or values you can count and record.

As soon as you’ve recorded your quarterly goals from the last step, look them over to make sure they are both properly specific and measurable. If they’re not, make adjustments as needed.

Stalling on writing out your 90 Day goals and still need help thinking them through? Check out my 90 Day Goal Planner. It’s bright and fun, super detailed, and incredibly helpful in providing you with prompts and ways to think through where you currently are and where you want the next 90 days to take you. Plus, it’s printable- so you can reuse it quarter after quarter. Win, win!

A Word on Motivation:

Even if your goals are manageable and your plan is solid, you might still find yourself losing focus and your motivation waning as time goes on. This is completely normal, but it’s something I can actually help with!

I’ve wrestled with my own “motivation demons” plenty over the years. If you’re feeling like this, please know you’re definitely not alone. This is exactly why I created the “Motivation Booster” printable- to help you gain clarity on why you’re dragging your feet, as well as determining the tools you already have access to that can help snap you out of your rut. Grab it for free here, and be sure to pull it out and use it if you’re starting to feel your motivation waning.

Need Accountability & Support?

If you need more than resources to help you stay on track and think you could use an accountability buddy with regular check-ins and encouragement/support, check out my monthly membership: The Mindful Productivity Tribe for regular 1:1 support & coaching with me every week (plus additional workshops and resources to help you get more done and actually start accomplishing your goals) at a super affordable price. Check it out here for more information, or use the chat box at the bottom of the page if you have questions.

Now get out there and start making some small, manageable (but still motivating) goals for the New Year!

You can totally do this, but if you need support, don’t hesitate to reach out.

Want to share? Comment below and let me know what you’re working on! What goal(s) are important to you right now in this phase of your life? How can I (and the Vibrance & Bliss community) help?

Don’t forget your freebies mentioned in this post! You can grab them here:

Quarterly planning sheets to help you sketch out your goals for the next 90 days & then determine a plan to make them happen.
“Motivation Booster” printable, aimed to help you think through your mental blocks & create a plan to get back on track when you “just don’t feel like it”.

3 Time Management Tips from a New Mom

March 3, 2024December 9, 2021 by Janeal

I had my first baby recently, and let me tell you, I am completely in love. He is absolutely perfect and I couldn’t be happier.

But oh, wow does he demand a LOT of time. Scratch that. Nearly ALL of my time! That’s the one thing I did NOT anticipate while I prepared for his arrival. I mean I’ve been around babies before, so I thought had a pretty good idea what to expect.

The thing is, when it’s someone else’s baby, eventually you give them back! When you have things you need to do, you hand them back to their parent and get along your way.

Except now I am the parent. It’s me. I’m the one that gets handed the baby back.

And the fact that I have things to do? (And believe me, I have a LOT to do!) No matter. Baby don’t care! It’s up to me to figure out how to juggle the mommy thing AND all the other hats I was wearing before (because I still have all the other commitments in my life). Welcome to new-momma bootcamp!

Time Doesn’t Stop!

Honestly, I AM figuring it out. Slowly, but surely. It hasn’t been easy, but I wouldn’t trade this time for anything in the world. But even though I’ve been given this new-baby bliss, reality is still a thing. Life continues to move forward, and time hasn’t stopped just because he’s arrived. I’ve had to learn to manage him AND my household. Find balance between his needs and everything else around me. And I’ll tell you, it hasn’t been easy. But it’s been (almost) 7 weeks and my baby is growing and my house is still standing. We’re making it.

How though?

I’ve been thinking a lot about my time lately. How precious it is. How quickly it seems to be going by. And as the minutes tick away as I watch my precious little one sleep, I consider how I’ve been spending it. And not just now, but for my whole life. How I’ve treated this precious gift of time. And I realize, I’ve learned some things. I’ve had some fresh inspiration related to this new phase I’m in.

Time is precious.

When we have a lot of something, we tend to squander it. We get a chunk of money and suddenly think we’re rich, and blow it all in a few days. Ever hear stories of lottery winners going broke shortly after picking up their winnings? It happens.

I think it’s the same with time. We look at the day ahead and think: “Hey! I’ve got lots of time! I’m ok to ___ (insert whatever time-waster you’re prone to here). A few minutes will be just fine!” And then all of sudden you’re making dinner and realize the day’s almost shot and you’ve not even started that project you had “all day” to do. Sound familiar? Yup. I’ve been there.

But having baby suck away almost every minute of my day (I love him, I promise!) I constantly have to think: “I’m only going to have about 20 minutes before the baby wakes up and will need to eat (and I’ll be tied down for the next 40 to feed him.) What can I do in 20 minutes?”

I no longer have those long stretches of time like I used to. I can’t waste my time away knowing I have an almost unlimited supply of it.

My time is no longer completely my own.

My little one depends on me to be his everything right now. My time is his. Which makes it insanely precious to me right now.

And if I find myself wasting those precious minutes, I ask myself “Is this really how I want to spend these few baby-free minutes I have?” (And sometimes, the answer is Yes!! It’s ok to take some personal time sometimes too!) If it’s not, it helps drive my motivation to switch gears to something that’s a better choice for that moment.

How can I save some time here?

I’ve always thought of myself as the efficiency queen. I HATE waste. It’s my thing. I hate wasting time, wasting resources, wasting energy. I’m constantly trying to find ways to do things faster, smarter, easier. So knowing that my time is so precious, having this baby in my arms for 18+ hours a day (or so it seems) has helped me think of ways to be more efficient with this time. (Because remember, it’s so incredibly precious.)

Often the answer is multi-tasking. Doing multiple things at once. Now I’m not talking about task-switching (continually going from one project to another over and over), because that actually wastes more time than it saves (and I don’t recommend it). No, I’m talking about doing one task at the same time as another task.

Take today for instance. Baby would not let me put him down. Every single time he fell asleep, if I put him down he’d wake 5 minutes later and cry. He sleeps on my chest fine, but on his own? Yeah, he’s not having it. Which is great- I love baby cuddles. Except… I can’t do a whole lot when I’m holding him all day.

Solution? I’m typing this right now while holding him in his front-pack. And you guessed it- he’s sleeping great. Baby-wearing FTW!

What things can you group together to multi-task or save time? Read a book in the restroom? Answer emails while nursing? Listen to a podcast while cooking dinner?

Yep- I’ve done every one of these. What things can you try?

What is most important?

Here’s the thing: I DO want to hold baby all.the.time. Cuddling him makes me SO happy. I’ve waited for him to arrive for a lot of years. So I have to force myself to do other things sometimes. Like wash the dishes and fold the laundry. I can’t actually hold him all day like I want to. It makes me think twice about the “things” I’ve put on my to-do list. Is this thing I’m doing (or supposed to be doing) really more important than holding my baby right now? (Most things aren’t!) Though yes, the dishes DO need to be washed and the laundry DOES need to be put away, I definitely stop to remind myself that every minute I spend away from him is a minute I’ll never get back. A minute he’s robbed of mommy-time.

Now I know that putting a sleeping baby down when I need to isn’t going to hurt him, and that I don’t need to hold him every minute of the day to love him, but I still think it’s important to remember that these minutes I used to spend away so frivolously doing things that will never matter long term, these minutes of mine are precious. Every one of them.

And some things are just not as important as others. So really, what is the most important thing in this moment? Is this really how I want to spend this minute?

I hope this gave you some perspective on your time, and that even if you’re not a Mom you can see how asking yourself these same questions can help you evaluate how you want to spend it.

Need a reminder to ask yourself these questions? Grab the free printable Mantra cards below. Print them out and post them on your mirror, or use them as a phone backdrop. Use them to start a habit of reflection, and allow yourself to make changes along the way.

Stuck? Unfocused? Overwhelmed & Unmotivated? Here’s Your Remedy

Building Momentum with Weekly Goals

March 4, 2024May 22, 2020 by Janeal

How to get unstuck fast when you're feeling overwhelmed and unmotivated- free tutorial and printable.

I’ve been feeling super unmotivated lately. Have you ever felt like that before? I have all these grand intentions to do all these wonderful and ambitious things with my life, but as soon as I get home from work all I want to do is sit on the couch with a bowl of ice-cream and binge episodes of my latest Netflix-obsession. Sound familiar?

Or, the times that I actually DO find the gumption to get up and attempt to be productive, I sit in front of my computer and get lost in the swarm of emails I need to address, projects I want to complete, and files I “still” haven’t completely organized. It seems like my “projects” list grows exponentially everyday, while any attempt to dive into it is thwarted by circumstance or my own self-indulgence.

I’m telling you, this kind of thing happens to us all- motivation seems to come in waves for most people. One day you’re feeling fired up and like you’re about to conquer the world (or at least your own personal dreams!) and the next you’re down in the slums with the rest of us. If your days seem like they’re more often in the latter, please don’t stress- you’re certainly not alone.

So what can we do? Certainly you’re not content with just “waiting it out” until your next good mood, right? Of course not! I highly doubt you’d be here reading this if you were.

Easy Trick When You’re Feeling Unmotivated

I suppose the good news that stems from the knowledge that I’ve lived this pattern so many times before is that I know there’s a simple fix to get back on track. Instead of waiting around for life to “get better” for you in that area (which, let me give you a little hint: it never does!), by doing this one thing, you can begin to take your future plans and life goals into your own hands and YOU decide where you’re headed.

What is it?

It’s a simple thing called “Weekly Goals”, which sounds so mundane, I bet you’re thinking: “That’s it? That’s your magic formula?”

Well it’s certainly no magic formula (unfortunately those don’t exist, but don’t I wish they did!), but it IS something that has helped me immensely when I’m stuck in a slog just like this.

I used to think that lack of motivation stems from laziness or lack of drive or initiative. And yes, sometimes it does. But I’ve found that quite often when I’m feeling my very familiar “avoidant” thoughts, it’s actually more often due to general overwhelm and a lack of clarity of my next steps. So even though I’ve had plenty of “lazy days” recently, I don’t really consider myself a “lazy” person. Once I can address the cause of my stress and overwhelm, I know my work ethic and drive will return- and probably, so will yours.

What does this look like?

Truthfully, it’ll look different for everyone, and rightly so. Everyone’s lives, goals, paths, purposes, missions, and priorities are all different. One person is not going to exactly fit inside the box of another. I’m going to share with you MY process and what it looks like for ME, but I encourage you to adapt it to fit your own needs and lifestyle. There’s no point in living a system if it’s ineffective in helping you become a better version of yourself.

Note: All of the steps below are outlined in the FREE video training “Weekly Goals”, along with printables you can use to complete the steps I outline in the training. Click on the link below to access the free training and printables, and watch your overwhelm & lack of motivation begin to fade.

Step 1: Determine Categories

Click the link above to download the printable. Once you confirm your email and receive your download link, you’ll be able to choose to download either a traditional printable (if you’re a pen and paper girl like myself), or a fillable PDF you can save over and over. (Really you can download them both, in case your needs adjust over time- this is also a common tactic).

Once you have your printable in hand, read the five life categories it lists in the boxes. If any of these categories don’t apply to your life, feel free to use the second page to fill in your own categories. My philosophy is to “make it work for you” – there’s no point investing time into something that won’t bring you closer to where you want to be.

Pick a couple areas of your life that you want to focus on for now. Remember: this choice is not permanent! You only need to live with it for a week. You may be tempted to try and pick a bunch of categories in your life (I’m describing myself here!), but I promise you, doing so will only bring MORE overwhelm and guilt to your life, not less. Instead, just pick a couple areas for now. Yes, I’m fully aware that you have a bajillion things you think you need to work on. But has trying to do them all at once ever worked for you? It definitely hasn’t for me! But starting off with a couple definitely HAS worked for me. This is how.

Step 2: Set Goals

For each category you chose in step 1, think of a small goal you can work on during the week. Don’t make it too big, or you’ll just set yourself up for frustration and guilt- neither of which are motivating, and both of which will make your overwhelm even worse.

Here are some basic goal-setting tips:

Your goals should be small and manageable. This should be something you can tackle in a week.
Think about how you’ll measure results and progress for your goal. How will you know if/when you’ve achieved it? Think in numbers, lengths of time, etc…
Phrasing your goal like a habit is a great way to ensure you can measure your goal and progress over time.
Your small weekly goals should be directly related to the larger goals you’re working toward in your life. How will accomplishing this thing help you move forward in your future? How will this make you a better person for yourself or your family?
Pick goals that allow you to fail. This isn’t the place for “critical” tasks that MUST be completed this week or you’ll be subjected to dire repercussions. For that type of planning, please reference my daily planner set. These are goals that you’re working toward, but that you’re willing to give yourself grace on if you happen to fall behind. Please don’t ever forget this next tip: Working on your goals is all about PROGRESS, not about results. Sure, seeing fabulous results moving forward regularly is a wonderful thing, but how many of us ever achieve every goal we ever set? Does that mean we should stop setting them? Definitely not! The purpose of goalsetting (and achieving) is to help give us direction on the path we want to walk to help us reach our desired destination. This process takes time, and there will certainly be a whole lot of bumps on the road along the way. But even if it’s just one step forward all week, progress is progress, and you’re further ahead than you were the week before. And THAT is achievement.

Working on your goals is all about PROGRESS, not merely the results.

Step 3: Track Your Progress Through the Week

Keep your weekly goals sheet handy during the week, either in your planner or by your bed at night. You’ll want to check off each day you accomplished your goal, and there’s a space on the bottom of each category box to do that.

It’s perfectly ok to miss some days- don’t be too hard on yourself if you don’t get it done everyday. Remember: the idea here is to build momentum and progress. To be a little better today than we were yesterday. You probably won’t accomplish every goal everyday, but be sure to celebrate the ones you do.

Step 4: Evaluate, Review, Adjust

At the end of the week, think about your overall progress on your goals and fill out the “evaluation” box under each category you selected. What did you do well at? What can you improve on?

This is actually a weekly pattern for me. Once a week I set some time aside to do a short “weekly review” of my goals and plans- looking back to what I accomplished the week before, as well as looking ahead to what’s coming up next. Analyzing your progress on your goals is an important step of this process, and if you skip it, you’ll lack the information you need when setting your new goals.

Some helpful things to look for during your “Weekly Review” are:

Which goals were you most successful in? Least successful?
Did the progress you made this week propel you forward in your long-term goals? Are they helping you become who you want to be?
What patterns do you see? Maybe you’re great at accomplishment on Tuesdays and Thursdays, but Wednesdays are just too busy for you to think about anything other than your committed tasks and appointments. This could be important information as you modify your goals- maybe Wednesday becomes a “bonus day” of sorts, or a type of “wildcard” feature for you (substituting it for a different day you might miss in the week)? I’ve done that before, and it pushes me to attempt the goal if I can, but allows me to give myself grace if it just doesn’t happen.
Are there different categories/areas of your life you’d rather focus on in the coming week? Have your priorities shifted, even temporarily based on the circumstances in front of you this week? (This is completely normal- life priorities will often sway in response to what’s happening in your life. It’s usually temporary, and when the circumstance is addressed, life will return to “normal”.)
Do you want to change or alter your goal for the coming week? Think about things like how often you think you can fill the task (more or less often than last week?), or the measurement of the goal (10 pages of reading versus 100?). Changing these numbers based on last week’s progress is recommended to keep yourself both engaged and motivated. Goals that are too easy are uninspiring, and goals that are too challenging become a frustrating chore. Finding the “happy medium” between these two extremes can be difficult, but if you can, you’ll find far more positive success than leaving it at one or the other.

Concluding Thoughts

Setting weekly goals (and then tracking and evaluating them later) is an essential step in your personal progression. It’s also one of the easiest, fastest, and most encouraging steps I know of to give yourself “quick wins” and positive reinforcement. It’s not about berating yourself when you fail or giving up in frustration- it’s about seeing progress in action.

If you go into the process with a positive attitude of “I cannot lose”, you’ll see yourself gain momentum each and every day. Celebrate your successes and evaluate the days you don’t get as much done as you’d like. Track your progress and modify your goals as you go. Set aside time each week to review your progress and make the changes you need to ensure you’re on the path that will get you to where you want to be.

READY TO SET SOME WEEKLY GOALS AND START SEEING SOME REAL PROGRESS IN YOUR LIFE? DOWNLOAD YOUR FREE WEEKLY GOALS PLANNER BELOW AND LET’S GET TO WORK!

Why We Procrastinate?

April 4, 2024November 6, 2018 by Janeal

We procrastinate for different reasons. Discover why you may be putting things off and recognize when you’re procrastinating, and why. This is the first step to fixing the behaviors and making the best use of your time so that you can accomplish all the things you desire.

Procrastination.

Everyone does it, including you. Some do it more than others, but if you try to say that you’ve never procrastinated, chances are you’re lying to yourself.

What is Procrastination?

Procrastination is putting off until tomorrow the things you just as easily could finish today. It’s postponing or needlessly delaying accomplishing something because you don’t have the desire or motivation to complete it.

Let’s be clear though- procrastination is not prioritizing more important tasks or choosing the “best” activity each day. If something is honestly more important in a moment, it’s probably the best choice.

Procrastination is putting off the things you need to finish because you don’t want to do them, or you feel unfocused or unmotivated. It’s giving into distraction and pleasure as a way to distance yourself from the unpleasant task, even for a short time.

Are You a Procrastinator?

I know I am. I make a lot of excuses for it- that I work best under pressure, or that I’m “too busy” with other things, but the truth is- typically a task probably won’t get done until about the time it’s due.

I’m trying to do better though. Through the years I’ve picked up a few tricks to help me get ahead of my list so I can be more in control of my schedule, rather than letting it control me.

One thing that helps me minimize procrastination is to recognize when it’s happening, as well as why. Instead of just jumping right into trying to “fix” the problem, this allows me to look at the situation more objectively, so I can repair the cause, rather than just the result. Removing procrastination is more than just “getting down to business.” It’s the symptom of something else. I have to discover the illness first- the reasons my brain doesn’t want to complete the task. This way, the repair is healthier, longer-lasting, and more effective.

Understanding the Consequences

I’m sure you recognize the concept of consequences. The fact that once an action is taken, something else will occur as a result.

Consequences aren’t something we can control. They just happen. Sometimes they’re imposed by the people around us, sometimes they’re just the natural effect of a choice we’ve made. Either way, once we make a decision and act on it, we enact a tier of consequences as a result of that choice.

As a teacher, I’d often share the following Stephen Covey quote with my students: “We are free to choose our actions, . . . but we are not free to choose the consequences of these actions.”

There are many types of consequences. There extrinsic (or external – outside yourself) and intrinsic (or internal – in your mind/body) consequences. Natural (unstoppable consequences that “just happen” within the natural world) and Logical (imposed by others).

Think, for a second, about a student who puts off studying for an exam or writing a paper. The deadline will still come, and they’ll often “pull an all-nighter” or miss out on social activities to get it done. These first consequences are unavoidable and cannot be influenced. But the chain doesn’t stop there – there are other, linked, consequences that follow: missed relationships, lower grade, stress and panic, & harm to health from lack of sleep.

How many times have you been late to an appointment or event because you procrastinated getting ready to leave? Has this hurt a friendship or caused you embarrassment?

Consequences may not be the same for every person, and they may even look different to yourself from one occasion to the next, but there’s no denying the fact that there’s always a consequence to procrastination. Sometimes it manifests itself immediately, sometimes not for awhile, but it always comes. Unnecessary stress, missed deadlines, forgetting commitments, or hurt relationships are just a handful of the possible things that could go wrong with procrastinating.

Why Do We Procrastinate?

So we know that there will be consequences of putting things off, but most of us still do it. And probably far more often than we’d like.

Why? Why do we put off the things that we could technically do today? Why do we ignore the consequences when they’re staring us right in the face?

Even if you’re not a chronic procrastinator (like I am – I admit it!), nearly everyone does it at some point. And there are many possible reasons for it:

Fear: Fear is a paralyzing emotion. It has the power to stop us from taking action. Maybe you fear failure, or that success would be limited and unrepeatable. Perhaps you fear what people will think, or going outside your comfort zone. Or it could be that you’re afraid of being vulnerable or breaking people’s perceived notion of who you are. Whatever it is, if fear is causing you to backtrack and forget the things you dream of doing, work to fix the problem head-on. It’s only holding you back from your amazing potential.
Importance: When we procrastinate, it’s very often because we don’t place enough psychological value on the importance of the task, project, or goal. Sure on the surface we may tout its importance, but deep down, we’re putting higher value on other things. My mom used to tell me when I’d forget about things like birthdays or events that “if it was important enough to remember, I would.” As a kid I rejected the possibility of this being true, but I’ve since learned the wisdom in this statement, and I think it works here too. If the task was important enough to you, you’d push yourself to completing it. Even unintentionally, everytime you turn on the TV when there are still items on your MIT list, you’re telling yourself that your “entertainment” is more important than your progression.
Need More Information: Starting a new project or goal often requires additional knowledge or research. Maybe you want to repair the dryer yourself instead of calling it in, or perhaps you’d like to “someday” publish a book you’ve written. You probably can’t just “dive into” these things- you’ll have to gather some information beforehand. So schedule some time to collect the information you need and get started!
Higher Priorities: Life is busy. We have jobs and commitments and activities and tasks and about a hundred things to get to everyday. Commonly we put off things that don’t need to get done today, in favor of other, more important or urgent tasks. This is ok- life is about establishing priorities and making choices. Just be sure that the things you’re doing each day are the most important use of your time.
Uncommitted to Task: Maybe you think it’s unfair that the task is assigned to you, or that someone else should be responsible for it. Perhaps you see it as a waste of time and that you’ve got “more important” things to worry about. These are signs of not being fully committed to the task. Truth is, it still needs it get done, and if you can’t delegate it, and you’re still responsible for the outcome, you’ll need to come up with a plan. Remember when you were in school and you were assigned a “partner” activity? Yeah, I hated those too. More times than not, I’d end up carrying more than my fair share of the weight because the consequences for an incomplete assignment were important for me to avoid. So weigh it out for yourself – what happens if you keep pushing it off? Is that worth ensuring that things are “fair?” Sometimes the answer is yes, but only you can make that decision.
Laziness: Everyone is faced with jobs in life that they simply just don’t want to do. They’re either unpleasant, like having to clean dirty toilets, or they’re scary, like fixing the roof or preparing a Speech. Unfortunately, procrastination can reinforce itself. Once we avoid the task we don’t want to do and replace it with something “fun”, it becomes easier and easier to repeat. But how can we overcome this laziness? First thing is to accept it. In most cases, facing the truth about our weaknesses can help us overcome these bad habits and move into action where we otherwise may have failed. Laziness is also another word for unmotivated. Finding a way to motivate yourself is the key to moving outside of your laziness.
Unfocused: Do you sit down to complete something and find yourself pulled into a thousand different directions? You open up Facebook or start checking your email. You go to take out the trash or start filing your paperwork from last week. These tasks, though many of them seem “productive” and important, are pulling you away from the task you’ve committed to. As you see things that need to be done, add them to a list, but don’t jump from one thing to another like a jackrabbit, because then nothing will get done! Remove distractions and work on increasing your mental focus to ensure that once you dedicate a block of time to a task, this is the only place your mind settles.
Overcomplicated: This is a major weakness of mine. Naturally, I seem to have the notion that “more is better” and seem to try to create a huge production out of every task on my list- or many of them at least. Working to simplify the things in your life can increase the number of things you accomplish and the results you see, exponentially. Remember: Keep it Simple!

I hope this has opened your eyes a little to the reality of procrastination. It’s all around us, and often we’re doing it without even realizing. Try to be on the lookout for the times you might be procrastinating and ask yourself: Why?

Download the free printable below to evaluate the possible reasons you might be procrastinating the tasks on your list. Then check back for the second article in the series where I’ll cover tips to overcome procrastination.

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Why do you procrastinate? Is there something I missed from the list? Share your vices below!

Know Your Productivity Type

April 4, 2024October 31, 2018 by Janeal

Knowing your productivity type can help you prioritize your work so you can achieve the greatest success each day.

Are you the type of task-driven person who cannot stand seeing unchecked boxes on your “to do” list? Or are you driven by deadlines and can’t seem to get started until a hard deadline is looming on your projects? Knowing your productivity type can help you prioritize your work so you can achieve the greatest success each day.

The Four Productivity Styles

In my study, I’ve seen three strong productivity styles that manifest when trying to get things finished. A major personality-test addict myself, I’ve found that knowing the tendencies produced by your personality can often help you understand your own strengths and weaknesses, which can, in turn, help you understand how best you work.

Below are the three Productivity styles I’ve seen, as well as some ideas on how to leverage your personality to achieve the greatest success.

One thing to note: you may find that you don’t fit into a single “type”, and that’s ok. I see a little of each within myself, but I do have a dominant style. One that I relate most to and that most of the characteristics ring true for me. If there are two or more that seem to fit you, pick the one that resonates the strongest, or use tips from both styles.

The Detailer

Detailers are the kings & queens of the to-do list. They have strong goals and know how to achieve the results they’re looking for. They’ll work tirelessly to develop a clear plan of action. They’re the tourist with the 7-page itinerary and walk with a map in their hand- if they haven’t memorized it first.

Strengths:

Detailers thrive on organization, lists and order. They are well aware of upcoming deadlines and will usually have a notebook within arm’s reach, because everything is always written down.

They’re natural “planners” and are spectacular at organizing all the small details that go into a plan. Detailers are goal-driven and always have their life priorities in mind when planning their time.

When a project needs to be planned or organized, the detailer is usually the one to figure it out. Detailers are great at figuring out how to do something, because they understand each individual and separate step.

Weaknesses:

Detailers tend to have a hard time looking at the “big picture” because they get so caught up in the small details. Sometimes perfection-oriented, they’ll tend to waste (er- spend) a lot of time ensuring everything “fits just right”.

They are not very spontaneous, and may struggle with creative thinking or working outside the box. They often have difficulty with flexibility and don’t take change well.

Detailers often prefer to work alone and may find it difficult to contribute in groups because they can struggle with making decisions without adequate time to process the details. They are critical thinkers who analyze each piece before making important decisions, and have a hard time skipping that process.

They can also be hyper-critical of their own thoughts and ideas, analyzing the validity and practicality before fully exploring the possibility.

Tips:

If you’re a detailer, if you stick to your to-do list, you’ll regularly see fantastic results. Dedicate the time necessary to writing out your tasks, goals, and priorities, and the output will be far greater than the time spent. You receive clarity in the process and this will be time well spent.

The Team Player

Team players, also very commonly spectacular leaders, are people that thrive in social situations. They’re outgoing and lively, ambitious and people-oriented. If they were a traveler, they’d much sooner ask every stranger they saw for directions and “secret locations” than read a guidebook or map.

Strengths:

Team Players love working in groups, managing people, and “persuading” others. They work best when surrounded by other people and a fair amount of noise or input.

They are commonly thoughtful and encouraging to others and excel in groups or partnerships. They often make fantastic leaders with their ability to delegate tasks and organize other people and information.

Team Players will quickly take control of a group situation and act as the team cheerleader by encouraging other team members and having a positive attitude about the project at hand.

Weaknesses:

Team Players will cringe at the idea of working alone- they need the personal interaction and thrive in a group setting.

Because of their high social awareness, Team Players can easily get distracted by conversations and can struggle to stay focused on individual tasks.

When not surrounded by people, Team Players will very often find themselves relying on social media for their personal interaction. In small doses this is fine, but if left unchecked, it can very often become a large distraction.

Tips

Listening to a good music playlist can help a Team Player stay focused. It provides the vocal input that they vividly need, while not providing an avenue for conversation or response. It can keep the Team Player engaged in the task in front of them instead of pulling them into all the different directions they’d so love to go.

Social interaction can energize a Team Player. They’ll draw inspiration and motivation from meeting with and talking to others. If you are a Team Player, consider spending some of your working time in a public place such as Starbucks or a Local Park in order to get the most done during the day.

Another great tactic to see positive results is to get others involved. Grab a team (kids, spouse, friends, church group) and as much as you can, delegate every task you don’t need to do yourself. Working alongside others turns the most menial task into a group activity, which is incredibly empowering for a Team Player.

The Visionary

The visionary is a creative soul. They’re motivated by creating, developing their ideas and finding new ways to approach a situation. They are spontaneous and impulsive. When traveling, a visionary will set off for a with no set plan and the attitude of “I’ll figure it out when I’ll get there.”

Strengths & Weaknesses:

A visionary will often be juggling multiple projects at any given time. They will commonly have a hard time keeping interest on only one task at a time, preferring to let their creative mind jump between several things to keep a fresh look on each project.

Visualizers are creative thinkers who welcome change. They are flexible and have no problem adjusting when problems arise.

Visualizers are great at seeing the big picture, and tend to focus on the end result as opposed to the smaller tasks which lead to that end result. If they can work collaboratively with a Detailer, these two can be an unstoppable team, but doing so can prove challenging as they have very different approaches to organizing and task management.

Their workspace (and mind) are seen as cluttered and unorganized, and to someone like a Detailer this can be seen as a major weakness. To the Visionary, it’s a sign of a creative space- a place where “the magic happens”, so to speak. They know what is in each of their “piles” on their desk, and can still find anything they need.

While working with others, Visionaries can let their imaginations run away with them when trying to plan out a project. They’ll have many ideas that the Team Player and Detailers can help formulating into a plan.

Weaknesses:

Though visionaries have a great amount of energy and their creative minds are constantly coming up with new ideas, their fluid nature tends to leave them with a difficulty completing the tasks and projects they start.

Tips

For Visionaries working alone, batching tasks (doing all repeated tasks at the same time each week) can help balance between keeping a fresh eye and true productivity. Each occurrence will be different enough to still be interesting to the Visionary, but also similar and help establish an efficient workflow.

Next Steps:

The better you understand your productivity type, the more tools you can utilize to maximize your potential and find success in your goals and life desires.

Once you figure out how – and when – you work best, you will be an unstoppable force. You’ll know exactly what to do, when to do it, and how to approach it. You’ll fly through your task list and feel accomplished and empowered!

So what’s your Productivity Style? Download the printable below to take the assessment, then comment below: Is it accurate? Does it give you any ideas on how to leverage your style to get the most done?

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Goalsetting: Change Your Life, Not Your Circumstances

April 4, 2024June 6, 2018 by Janeal

Don't set superficial goals- set goals that will stretch you & help you progress. Set goals that are going to change your behavior and your life.

Do you find yourself making the same goals year after year, but not actually accomplishing them? How great would it be to actually see a little of your own personal version of success?

I’ve made a lot of goals over the years, and I’ve learned that if you want to set yourself up for real, lasting success, you need to combine your regular goalsetting practices with behavior-based goalsetting.

What is Behavior-Based Goal Setting?

Think for a moment about how you currently set and track your goals. Are they based on your desire to achieve a specific result? Chances are, the answer is yes.

Goals that are based purely on outcome are called results-based goals, and they usually involve a desire to change our living conditions: A promotion at work, spending less money, a newer car, cooking more healthy foods … all of these are results-based goals because they aim to change our circumstances.

But there is a different type of goal that doesn’t focus on the result at all. Rather than focusing on WHAT we want to achieve, this goal is more concerned with changing our behaviors, which make achieving the results we want easier and far more sustainable. These are called behavior-based goals, and in making positive changes in our habits, (or behaviors), we are in essence creating stepping stones on our way to our ideal outcome.

Positive & Lasting Improvement

Results-based goals tend to focus on the things you do and the actions you take. Behavior-based, on the other hand, ask you to change how you think and act in certain circumstances. It’s more intrinsically motivating than outwardly rewarding- you have to look at how you’re acting and reacting to your world- not just what comes out of those actions.

On the other hand, because behavior-based goals are so internally based, it makes it really difficult to measure and evaluate, especially while you’re still in the middle of progression. With result-based goals you can count the number of meals you make a week, and you can track the money you spend and if you achieved that desired promotion. “Success” is very black and white. This is why we tend to (more often than not) make results-based goals. After all, we like to see progress add up, don’t we?

Many times, when we set goals, we focus on the negative- what we don’t want rather than what we do want. Behavior-based goals focus more on the behaviors we want to strengthen & grow, rather than the negative actions we want to remove. In strengthening the positive behaviors, we change the way we act- it goes beyond putting a band-aid on the situation that we’ll just have to fix again later.

Let’s say you make a goal to lose 20 lbs. A few months later, you’ve worked hard enough to achieve that goal! (Go, you!) You’re finished now, right? Hard work over?

If only! If you lost that weight using a fad diet or weight-loss product, as soon as you quit using those items, won’t the weight just return? Instead, you need to change your behavior- you need to create healthy habits like eating well and moving your body. You need to create systems in your life that you can live with, permanently, so you don’t fall back into your old ways.

Results & Behaviors: Working Together

Results-based goals are not inherently bad, and behavior-based goals aren’t necessarily “better”. They’re both necessary, but I think people tend to only be concerned with the goals that give them quick results. Common goalsetting practices don’t normally include both result & behavior-based goals, which when they work synergistically together, they go beyond the surface and really help you change your life in the most positive, productive way.

When & How to Utilize Behavior-Based Goals

If you’re having trouble meeting a results-based goal you’ve set for yourself before, think about the possibility of changing a habit or behavior in your life instead. For instance, if you set a behavior-based goal to increase your productivity but spend all morning on Facebook looking at cat videos, you’re not really going to accomplish much, are you? That’s how behavior-based goals can help – your “results-based” goal is valid & honorable- you just need to figure out how to cut the Cat Video Distraction once and for all.

It’s a lot simpler than you think to link your results-based goals with your more intrinsically motivated behavior-based goals.

First just decide what you want to achieve, long-term. These are your traditional results-based goals that you’re probably already used to making.
Then ask yourself: “What positive habits will I need to create in order ensure this goal is not only met, but also sustained?”

Whatever habits you need to make or actions you need to take will become your behavior based goal. See how they work together?

Examples of Behavior-Based Goals

So what kind of goals can you set? Below are some examples of what behavior-based goals can look like, but just know that any goal that helps you look at your attitudes and internal motivations & behaviors will probably work. This list is certainly not exhaustive, but will help you get an idea.

Hopefully you can see the beauty of combining behavior-based goals with results-based goals. By utilizing them both, your chances of achieving your desired result, and sustaining the positive changes you’ll begin seeing all throughout your life as a result, are much greater than by using just one of them alone.

FINISHING THOUGHTS

Whatever your goals, whether you aim to get more done, get out of debt, make new friends, or lead a healthier life, I hope you’ll try setting a few behavior-based goals of your own and I promise that by carefully developing them, it won’t be hard to see the benefits add up.

Want to evaluate goals of your own? Download the FREE printable below to get started!

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Next Steps:

Interested in more tips to become more productive, manage your time and organize your schedule? Sign up for my FREE course: “Transform the Overwhelm: 7 Days to Peaceful Productivity”.