Project U. Blog

Five Tips to Get Your Goals Back on Track

Posted by Catherine Saar on Thu, Jan 29, 2015 @ 10:48 PM

It's no longer early January.  And if you are like 50% of theiStock 000042811780Small population, you are beginning to slack off on the goals you set for this year. If so, try these five tips to help get you back on track:

1)   Abandon all or nothing thinking:

Perhaps you planned to workout seven days a week, or you hoped to get a new job by February first  - and now, those goals seem unrealistic. What about revising your plan to be more doable?  So many of us set enormous expectations that set us up for failure.  If we try to do too much too quickly, we can create goals that are very difficult to achieve and to maintain. And when we don’t meet our demanding standards, we give up all together.  Consider instead, that if you are doing even 5% more toward your goal this year versus last year, you will make progress.

What about harnessing the power of small steps to kick-start your journey?  Putting effort into your goal for even 15 minutes once a week is better than doing nothing at all. You can always add incrementally over time if you want to.  Remember the tortoise and the hare?  Slow and steady may be the best way to win your race.

2)   Use Motivation to fuel willpower

Many of us think that if we just had enough willpower, we could move mountains.  What we don’t understand is how to tap into our willpower.  While you may be able to force yourself to do something for a while, if your heart isn’t in it, it’s not going to be sustainable.  Motivation is the key that unlocks our ability to make good choices in difficult moments (aka “willpower”).

If you are seeking motivation, envision what outcome(s) you want for yourself. See yourself in your new body, your new role, or whatever it is that you want.  Imagine how good it will feel to have what you desire.  Visualize it, feel it in your body, and see it in your mind’s eye as if you already have it.  Write it down, or create a vision board, and in some way, visit your hoped-for outcome daily.

With your vision in mind, it will be easier to make better choices. Find one to three things that you can do this week that support your goal.  Make sure you feel at least 80 percent confident that you can get them done. If you don’t feel that confident, make the activities smaller and more achievable until you do.  Then next week, do it again. Check in with yourself.  How’s it going?  Make modifications if needed.

Keep it up.  There are many paths to your desired outcome and most of them won’t be straight lines. When your willpower starts to get shaky, revisit your vision (and perhaps use the next few tips as well)!

3)   Ditch the negative self talk

Beating yourself up may seem to be a handy tactic for staying on track, but in the long-term, it’s demotivating.  And since motivation (and feeling good about yourself) fuels willpower, self-compassion is a better alternative for self-correction. When you are relaxed and feeling like you are on your own team, it is easier to tap into your creative problem-solving ability.  

Try this:  If you “disappoint” yourself in some way, consider talking to yourself as of you were speaking to your best friend.  What would you say?  From that place of understanding and kindness, restore your faith in your ability to accomplish your goals and figure out your next move toward success. 

4)   Celebrate your accomplishments

When you make progress toward your vision, – no matter how small a step, you deserve a virtual self-hug.  It’s important to take a moment to reflect and feel good about what you have done. In fact, give yourself a “HELL YES!” Your celebration doesn’t have to be a big deal, maybe it’s just a moment of reflection  - or even 15 minutes of hard-earned down time.    Small rewards reinforce our positive behaviors and makes manifesting our vision more fun.  They keep us going.

5)   Get honest and face your fears

Last but not least, if you find you just can’t seem to make it happen, get super honest with yourself.  What is really holding you back from your next step?  If you notice that you are frustrated and just can’t make any progress, consider digging more deeply into what fears and beliefs might be getting in the way.

Most of us have old behaviors from childhood that helped us cope with our world.  Now that we are all grown up, many of those old strategies and beliefs don’t work too well any more.  In fact, subconscious patterns can get us stuck in an endless loop that often leaves us feeling helpless. Frequently, those patterns are hard to recognize.  If so, seek support.

There are many resources you can tap into to explore your inner world.  Journaling, coaching, therapy or   “THE WORK” of Byron Katie can get you into motion again.

Whatever you choose to do with this one sweet life, remember, you are here on this earth to contribute in your own unique way.  With patience, perseverance and self-compassion, you can accomplish your dreams.

 

 

Tags: Byron Katie, coaching, self compassion, negative self talk, The Work, motivation, accomplishments, willpower, celebrate

Resume Tip: Highlight Achievements to Get Noticed

Posted by Catherine Saar on Thu, Nov 17, 2011 @ 12:28 PM

better resumeWhich statement is more compelling? 

“Responsible for advertising” or

“Reduced advertising expense 20% using customer data analysis while improving sales by 5%.”

Although both statements may have a place on your resume, using specific examples on your resume to provide concrete proof of how you’ve contributed to the success of past employers is critical.  

Your resume is not a laundry list of all the stuff you have done. It needs to show how well you fit with what the hiring company is looking for. Once you are clear about what skills and accomplishments are needed in the position for which you are applying, determine where and how your achievements match up. Highlight the skills and results that best demonstrate your track record of delivering the kinds of things they expect. 

Think about your experience this way:

  1. What is this company looking for from this position? What situations/problems or goals have you worked on in the past that are similar?

  2. What action did you personally take to improve or ameliorate the issue(s)? 

  3. How did your action(s) positively affect the company?  Were there savings, improvements or increased profits?

Once you have a few examples of how your efforts made a difference in the past, pepper your resume with specific achievements that show how you made a difference.   You can also include results from volunteer positions if they demonstrate your ability in ways that match up to this employer’s needs.   Of course you shouldn’t fabricate, but do think about ways you can measure your contributions. Use numbers or descriptive language when you can.

Here are some examples you might consider:

  • Corrected an internal problem

  • Improved a service or a product

  • Improved the appearance or usability of an item

  • Increased membership or attendance

  • Increased business

  • Reduced errors

  • Innovated new ways to get information, get things done

  • Avoided a problem

  • Saved money or time

  • Increased awareness of the company, a service or a product

  • Created, met or improved standards

  • Devised or streamlined a system

  • Increased customer satisfaction.

Think about it. A company wants to reduce its hiring risk. If you are a candidate who provides proof of your skills by using concrete, targeted examples (like mini case studies), you can increase the likelihood that you will get noticed - and hired.  

Complimentary 30-Minute Consultation Let's Chat!  I would be delighted to learn more about your needs and goals and  explore whether it makes sense for us to collaborate. Just click here.

Tags: applying, fit, success, skills, resume, concrete proof, contributions, get hired, goals, hiring, accomplishments, Tips, achievements