Weekly Review: Goal revitalization time

Every Monday is Weekly Review on Zen Habits.

Earlier this month, I challenged you, the readers, to join me in setting and achieving a single goal in the Zen Habits March Challenge. Step 1 of this Challenge was to create a plan, and Step 2 was to report your progress. Step 3 was to evaluate your progress.

We’re now almost three weeks into the Challenge, and it’s about that time when many people start facing obstacles or flagging motivation. Every habit change or goal quest usually come in a few different stages. First stage is the first few days, when it can be difficult to change your habit, but you usually have enthusiasm in those first few days, so it’s possible to overcome this initial inertia. Second stage is getting past the first week, which can also be difficult, but once you do this, it usually gets a little easier, and you have some momentum carrying you along. But the third stage comes at around the second or third week (usually around 14-21 days, although it can vary). This is a critical stage — it’s make it or break it time. This is when we face some kind of obstacle — a birthday party or Thanksgiving, for example, if we are trying to stay away from unhealthy food. Or we may face a crisis in motivation for some reason or other.

If you are going through this, it can be overcome. And here’s the bright side: if you can overcome this crisis (and you can!), your chances of success are huge. You will come through this critical stage nearly at the end of your month-long challenge, and once you get past a month, it gets much easier.

How do you get through the third-week crisis? Revitalize yourself! That’s right — infuse some life into your goal program. Here are some ideas on how to do that:

Set a big reward for yourself. If you make it through this third week, allow yourself an awesome prize. Something you’ve been wanting for some time. Give yourself a great reason to succeed.
Get help. Not psychiatric help (although a few of us may be in need of this) but help from friends and family members, co-workers, or people online. If we feel a drop in motivation, we need to ask someone to give us encouragement, right away! You can always email me (zenhabits (at) gmail.com).
Renew your public commitment. Similar to the above tip, this is almost like starting all over again. Tell the world about your goal. Put it on your blog. Renew your determination. Print out a poster and put it up on the wall. Find a motivating picture. Look for inspiration online.
Get a goal or workout buddy. You may have been doing this on your own so far, but at this point it may be good to join forces with someone else with a similar goal. Help motivate each other. If you have someone else who is waiting for you, you’ll be more likely to make that appointment.
Just do it. If you feel that urge to quit, push out that negative thought. Replace it with a positive one: I can do this! And just do it. Don’t think about it — just get out and do it. Don’t hesitate, do not pass Go, just do it. Don’t accept any excuses or rationalizing.

Now that I’ve said this, I’m going to make a confession: I’ve had to take another break in my triathlon training due to illness. Actually, I never completely got over my last illness, and the bout this past week has been worse than ever. And it nearly kills me not to exercise, now that I’m so used to it. But my resolve hasn’t wavered — I will be back on the road this week, cycling and running (and swimming in the pool). I just took a little break.

Now, in the comments, all you March Challengers, please report your progress! And let me know if your enthusiasm has been down or if you’ve faced any obstacles. Revitalization time!

Weekly Review: Goal revitalization time

Every Monday is Weekly Review on Zen Habits.

How do you get through the third-week crisis? Revitalize yourself! That’s right — infuse some life into your goal program. Here are some ideas on how to do that:

Set a big reward for yourself. If you make it through this third week, allow yourself an awesome prize. Something you’ve been wanting for some time. Give yourself a great reason to succeed.
Get help. Not psychiatric help (although a few of us may be in need of this) but help from friends and family members, co-workers, or people online. If we feel a drop in motivation, we need to ask someone to give us encouragement, right away! You can always email me (zenhabits (at) gmail.com).
Renew your public commitment. Similar to the above tip, this is almost like starting all over again. Tell the world about your goal. Put it on your blog. Renew your determination. Print out a poster and put it up on the wall. Find a motivating picture. Look for inspiration online.
Get a goal or workout buddy. You may have been doing this on your own so far, but at this point it may be good to join forces with someone else with a similar goal. Help motivate each other. If you have someone else who is waiting for you, you’ll be more likely to make that appointment.
Just do it. If you feel that urge to quit, push out that negative thought. Replace it with a positive one: I can do this! And just do it. Don’t think about it — just get out and do it. Don’t hesitate, do not pass Go, just do it. Don’t accept any excuses or rationalizing.

Now, in the comments, all you March Challengers, please report your progress! And let me know if your enthusiasm has been down or if you’ve faced any obstacles. Revitalization time!

Posted on 20 March 2007 in Goals |
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Comments (17)

Ann M. Says:

March 21st, 2007, 0:30 am

I’ve had the same problem-I’ve been sick since last Monday.

I exercised Monday and Tuesday (although I wasn’t feeling that great). Then Tues-Friday did nothing, literally since it was spring break and I’m a grad student and work at my college. I’d planned on working on my required research/independent study but even that didn’t happen. Tuesday and Thursday I had to work a 4-hour shift (mostly just sitting there) at my other job, so did that. Saturday I actually did get exercise because at the same job I had to move about 45 or so 25 lb boxes up two flights of stairs (sporting goods store and new shorts had come in that had to put in the “warehouse”). So long story short–I exercised on Monday, Tuesday, and Saturday. Sunday I felt a little better, but then yesterday and today have been more of me coughing and sniffing. I am not sure if I should plan on exercising tomorrow or not. I’m open to any suggestions.

Ann M. Says:

March 21st, 2007, 0:32 am

PS-This doesn’t mean I don’t plan on starting up again once I am feeling 100% (or even 80&), I just don’t know when I should. Right now I guess I could be about 75%.

zenhabits Says:

March 21st, 2007, 1:04 am

Hi Ann … sorry to hear you’re sick too. It sucks not being able to exercise, huh? Well, my advice is to wait until you’re 100% … it’s best to let your body rest and heal itself. Otherwise you could just have a relapse. That’s just my take, tho.

Once we’re over our sicknesses, we’re both getting back into this!

mollie Says:

March 21st, 2007, 1:21 am

So far so good. Over a week and I’m smoke free! My cravings are becoming shorter and fewer. Feeling great!

zenhabits Says:

March 21st, 2007, 1:31 am

Wow mollie! More than a week smoke free! You’ve passed the hardest part. You are doing great! Now, the key is to be careful of relapses, especially in weeks 2-3, like I mention above. Sometimes we get overconfident and aren’t careful … be on the lookout for any of your old triggers, and be prepare beforehand to deal with them (going out drinking, stress, sex, etc).

Keep up the great work, Mollie! Feel free to email me if you have any difficult urges, and post here about your continuing success. - leo

Ann M. Says:

March 21st, 2007, 2:30 am

thanks for the advice Leo. I’m sure you’re right-I’m wondering if the unavoidable work/exercise on Saturday is what pushed me back to not feeling well this week…I’m going to try to make the most of it by using my non-exercising well productively though! (And that includes sleep if necessary). Hope you are feeling better soon Leo.

Keep up the good work Mollie!

Doug Says:

March 21st, 2007, 6:06 am

Jen asked me to do the update this week seeing is how she’s already done with her short story!
I’m still working away. We’ve done 20 minutes of writing each morning before work and it’s worked out great, I’ve been keeping to it. I even did some writing on Saturday. The story is coming along, I have maybe three more scenes to write and last night I finally figured out how I’m going to end it. Yay!

zenhabits Says:

March 21st, 2007, 7:40 am

Hi Doug … thanks for reporting in. It sounds like you’re both doing great! I know from (limited) experience that figuring out the ending is a huge step — congratulations! Let us know how it goes … are you going to submit the stories for publication? You could always just publish them here! :)

Great job on your goals, guys. Be proud of yourselves, and don’t forget to celebrate often! - leo

kamal Says:

March 21st, 2007, 8:06 am

Well, I’ve crashed and burned so far. Unfortunately, not meeting my goal, which has me asking if it’s really that important to me, hence the lack of motivation.

zenhabits Says:

March 21st, 2007, 9:08 am

Hi Kamal … the two most important things about creating a new habit: 1) practice, practice, practice without reproach and 2) always think positive. Creating new habits is a skill, and we can only learn it by practicing. Keep at it, and you’ll get better. But don’t expect perfection at first.

My suggestion is for you to start smaller … if your goal was to do an hour of exercise per day (for example), then shoot for just 20 minutes. That’s something you can accomplish, and if you’re successful, you can build from there. Next, re-commit yourself and start with a new 30-day challenge, starting tomorrow! There’s no shame in failure, as long as you learn from it and try again.

Good luck, my friend, and let me know if I can help! - leo

Balfour Says:

March 21st, 2007, 11:09 am

I’m on target with my modest goal of quitting diet coke. One thing I did in week 1 was to switch to diet pepsi to break the brand addiction. This week, I’m having 1 diet Pepsi each day from Monday through Wednesday, then none through the weekend. Next week, 1 each on Monday and Tuesday and none through end of weekend. And then none at all, which I’m going to keep tracking, giving myself rewards for, and reporting in on. It’s been extremely helpful to check in by email with Leo.

zenhabits Says:

March 21st, 2007, 11:47 am

As Balfour mentioned, we have been corresponding by email, and he’s been reporting his progress to me every day or two. He’s been doing fantastic, and I want to congratulate him on his success. He’s proven that habits can be changed … keep up the great work, Balfour!

meandering Says:

March 21st, 2007, 13:23 pm

Yep, it’s problem time for me, too. I’ve been getting up early, staying off coffee and exercising every morning for roughly 30 days now. It’s been great so far. But suddenly, totally out of the blue, I get tired beyond belief and now I have a stinking cold, too.

This is the body taking revenge, sabotaging the good goal achievement. I am a great believer in “listening to the body” but can it not at least send a warning first?? ;-)

I guess Leo said it already. Don’t pay too much attention, keep the goals, just take a break. Annoying though it is.

Wasn’t it Gina Trapani who said in the interview here: “Without failure there’s no success.”?

Good luck to you all. You are all doing great!

zenhabits Says:

March 21st, 2007, 13:35 pm

meandering … sorry to hear about your illness and setback … I empathize with you. Just keep your head up, look back on all the progress you made, and tell yourself that you’re just facing a little bump in the road. Just get right back on track once you’re over your illness … and I’ll do the same.

Balfour Says:

March 21st, 2007, 14:08 pm

Pondering whether to accept the “he” assignment, but have decided that no, I will be the real “she” that I am on this site.

meandering, maybe everyday of the month was too much too soon? I think I once had exercise exhaustion. But, it goes away fast with rest.

Kimi Says:

March 21st, 2007, 15:21 pm

Hey there! I only recently started reading your blog. I love it and thank you for having it. I don’t know that I qualify to answer this post since I didn’t start in March with you, nor did I really make my goal choice until a week ago on my own. But I wanted to answer anyway cause I techniquely apply.

I have always wanted to be an author. Origionally I wanted to write historical romance. I got off that kick and in the last few years have become addicted to urban fantasy. I’ve written in some form or another be it online roleplaying games (Mushes) or on my blog but in the last week I decided to get serious again. I joined Romance Writers of America again since my urban fantasy will have some romantic theme and RWA is applicable as well as useful to me in other ways. I’ve started plotting the book I want to write. I’ve come up with a short story piece I am starting out on to get published to add to my resume when I queary an agent with my book. I’ve started reading writting, agent, and editors blog seriously (I recommend Miss Snark misssnark.blogspot.com) The only thing I haven’t done is sat my butt down and begun to write. So…here’s where I am going to start needing the motivation. :)

Sorry for the long comment. :)

zenhabits Says:

March 21st, 2007, 20:17 pm

@Balfour: oops! I’d never figured out if you were a guy or a girl, as you always sign yourself as Balfour. Sorry for making the wrong assumption.

@Kimi: No need to apologize for long comments … they are encouraged and appreciated here! I’m also an aspiring author (and yet have written too little fiction, actually … though I just completed my first novel last year) … so I know where you’re coming from. Be sure to join NaNoWriMo.org this coming November! It’s a blast. I think creating the habit of writing every day is a great goal … start out small, like 10-20 minutes each morning or evening (pick a time and stick to it), or 1-2 pages, or something like that. You can do it!