Tag: positive attitudes

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Burnout Busting Stress Management Techniques

 

Stress management techniques that help you avoid burnout are important to understand and implement into your life. Burnout is characterized by the inability to be effective and productive while also being stressed out, tired, and even angry when just thinking about the workday, business, or relationship.

 

Sleep 7 to 9 Hours a Night

 

The human body, with very few exceptions, needs at least 7 hours of sleep each night. There are some people who need less due to a genetic condition, but this is not really that common. If you aren’t sleeping enough each night due to being overworked or due to suffering from insomnia, try to find a way to put sleep as a priority in your life.

 

Exercise Every Day

 

Moving every single day, whether it’s walking, jogging, swimming, biking, or something else, is an important way to help your body regulate itself and reduce anxiety and stress. If you get up and move anytime you feel anxious, you’ll reduce your stress exponentially. Shoot for moderate exercise, at least 150 minutes a week, and you’ll be much less anxious and stressed.

 

Eat Right and Stay Hydrated

 

If you know which diet is most healthy for you, it’s important to practice it at least 80 per cent of the time. Not only will you feel better mentally and physically due to sticking to something, but it will also pay off by keeping you healthy and sickness free.

 

Take Up Meditation or Yoga

 

Doing slow exercises or clearing your mind at least 10 to 20 minutes every day is a great way to reduce stress. Many people like to combine exercise with mindfulness using a Yoga practice.

 

Ground Yourself

 

Anytime you are feeling stressed, find a way to ground yourself. The way you do this is that you start pointing out objects around you in your mind to help yourself become more mindful of right now. You can also go for a barefoot walk in the grass to help you connect with nature.

 

Create an Organized Environment

 

Studies are definitive about having clutter around – it’s not good for your mind, and it is terrible for productivity. If you really want to be successful, find an organizational method that works for you, and practice it religiously. Many people swear by The Fly Lady. (http://www.flylady.net/)

 

Develop a Realistic Schedule

 

Learning how to schedule yourself for maximum productivity without overworking yourself is an essential skill that you can learn. Try taking some time management courses or learn how to use a particular type of scheduling like block scheduling, for example.

 

Keep a Daily Reflection Journal

 

Journaling is always an excellent method for helping you deal with stress. One way to do that is to write a daily reflection journal that describes what you did right and what you’d do differently, along with your thoughts about your feelings for the day.

 

Developing habits that are healthy such as sleeping 7 to 9 hours a night, eating right, and moving daily are all important techniques that will help you avoid the stress that can lead to burnout. It’s imperative that you practice self-awareness so that you can mitigate any of the signs of burnout before they become too serious.  No one is immune to burnout. If you work too hard without the right care, you will get burned out. It’s human nature, and the only way to avoid it is by using proper burnout busting stress management techniques.

 

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Make Time for What Matters

The first time you hear the phrase “you make time for what matters,” it’s likely your mom telling you that when you tell her you can’t make it for Sunday Dinner this week. Because of that, you may have mixed feelings about the concept of truly being able to make time for what matters.

Balance in life

 

However, no matter how much it hurts, it’s the truth. If you really wanted to go to that dinner, you would be there. If you want to know how to make more time for what really matters to you, follow these tips.

 

Know Who You Are

 

Before you can know how you want to spend your time, you need to know who you are and accept who you are. If you’re a family person, then you want to spend time with family, but if you’re a sports person, you’re going to want to spend time doing sports. Whatever it is, it’s not wrong, and you must accept it and make it a priority.

 

Know Your Life Mission

 

When you choose to spend your time doing A over B, do you know why? Does it fit in with and advance your life mission? For example, if you’ve determined that spirituality is important to you, and you’ve made it part of your life mission, but you don’t spend time learning and exploring your spirituality, will you ever reach your goals?

 

Know Your Goals

 

Speaking of goals, make sure you have a running list of goals as well as a list of steps you need to take to reach those goals. For example, if you are writing a 50,000-word novel and you have a deadline for it, what do you need to spend time doing today to ensure that you reach that goal?

 

Set Your Schedule

 

Once you have a list of activities and things you really want to spend your time doing, put them in your schedule first. Then the other stuff will have to fit around those things you really want to do. For example, if the nightly family meal is important to you as a family, you’re going to want to avoid business meetings or work during mealtimes.

 

Stick to Your Schedule

 

Once you set your schedule, don’t be too flexible with it. The only exception is if it’s extra stuff that doesn’t advance your mission or help you reach your goals. For example, if Tuesday night, you added to your schedule that you want to watch a TV show, but your child gets sick, obviously, you’re going to change things.

 

Adjust Your Schedule as Needed

 

Once you set your schedule, you can adjust it as needed to ensure it works best to actually help you do the things you want to do. So, for example, let’s say you really do want to spend your time at Sunday Dinner with mom, but it seems like every week it’s not working out. Find ways to adjust your schedule or ask mom to adjust hers to help you make it work.

 

It may take some adjusting to ensure that you really can do all that you want to do with the time you have available. But, over time, as you eliminate, automate, and delegate more, you’ll soon be able to fit in the things that really matter to you. When you do that, you’re going to avoid burnout and enjoy your life that much more.

 

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Burnout Experienced More by People Pleasers

A people pleaser is someone who wants the people around them to always be happy. Sometimes people pleasers will become so invested in ensuring the satisfaction and happiness of those around them that they become intrusive pests, and other times they become a reliable workhorse.

Be mindful

One thing people pleasures never become is the successful leader that they dreamed of becoming before becoming burned out. To put it bluntly, if you want to avoid burnout, it’s time to stop being a people pleaser. There is no reward for being a people pleaser, but remember, it doesn’t mean you have to let go of your humanity; you just have to learn to recognize when it’s too much.

 

You Don’t Have to Do It

 

You really cannot do everything. Small business owners often think that they’re supposed to do everything, especially if they have an internet business. It makes sense to hire help if you own bricks and mortar business, but it’s a harder sale for someone working from home as a digital marketer, coach, or other professions.

 

But the fact is, not only do you not have to do everything, you should not do everything. No CEO ever does all their own work. No, successful CEOs and business owners come up with the ideas and pass tasks on to experts who churn the ideas out fast due to their expertise. Due to that, they tend to make more money without burnout.

 

Know Your Mission in Life

 

You must understand what your overall life goals are. You can be general in terms of the goals for your entire life, such as “not contributing to environmental pollution” or “not consuming animal products” or “saving time on content marketing for customers and clients.” If you know the goal, you can ensure that the actions you take are getting you closer to that goal or not.

 

Learn to Say Yes Slowly

 

When someone asks something new of you, don’t say yes or no. Say that you’ll think about it and give them a time when you’ll get back to them if they cannot wait then the answer defaults to no without you ever having to say no. Evaluate the tasks that you will need to be successful in the project and say yes only if it really aligns with your principles, morals, values, and mission.

 

Set Boundaries Using Time

 

One way to say yes more without getting burned out is to compartmentalize and schedule your time better. For example, if you really do want to help feed the homeless, but you’re strapped for time, just let the organization know that you can either donate money or you can spend from 11 am until 2 pm once a week only. Remember that doing something in conjunction with others adds up and that you don’t have to take on every project or cause on your own by yourself. Set time boundaries and do a little, and it’s enough.

 

Drop Manipulators from Your Life

 

Everyone has someone in their life that will try to make them feel guilty for not doing what they want you to do. If you have someone like that in your life who revolts when you reclaim your time, it’s time to let them go from your life. This is not something that is mean, or that has to be announced just slowly separate yourself from that situation by saying no.

 

Keep Your Empathy Intact

 

When you start learning to stand up for yourself, and your own time, it can begin to feel as if you don’t care about others to yourself. You are used to being the one who helps everyone and is always available, and it will feel hard at first. But realize if you are cognizant of putting your health first, your principles, morals, and values next and keep the impact of your actions, I mind you’ll be just fine.

 

You Can’t Be Everything to Everyone

 

It’s just a fact of life that you’re only one person with limited time just like everyone else. There is no prize for ruining your life, or health, to be everything to everyone. Plus, you’ll fail because it’s impossible. Instead, be everything to yourself and kind to everyone else without laying down your life for them.

 

Once you accept that you don’t have to be a people pleaser to be a kind, caring human being, it will become much easier for you to set the boundaries you need to set in order to become successful in your business, your job, and your relationships.

 

 

 

 

 

 

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Unexplained Fatigue and Insomnia: Burnout or Something Else?

Often, one of the first signs of burnout manifests as the inability to sleep or the ability to sleep all the time. For some people, they end up not being able to sleep due to being up all night long with circular thoughts that won’t stop coming. When this happens over a long period of time, more than a few weeks, insomnia is feared.

eliminate, delegate, automate

Insomnia will cause you to be tired all day long, but no matter how tired you are, when you get to bed, the stress of knowing you need sleep and the other issues you’re experiencing that started the sleeping issues to start with come back and cause problems all over again. Then due to the lack of sleep at night, they’re tired all day long, and a horrific pattern is born.

 

While this is absolutely a sign of burnout, it can also be a sign of depression or other illnesses. Therefore, it’s imperative that if you experience insomnia with fatigue for more than a few weeks that you should consider getting a full physical and health workup by your primary care physician.

 

Let them know why you need the exam so that they know what to look for. Some of the issues that may be causing your insomnia and fatigue aside from burnout are:

 

Vitamin Imbalance

 

Your doctor should order a full panel to find out what your vitamin levels are. Being low in vitamin B12, D3, and other vitamins and minerals can manifest as insomnia and other health issues, including brain damage and severe body pain. Once you know what you need, take a good supplement that has third party studies to certify it.

 

Poor Sleeping Habits

 

If you’re not going to bed at the same time (as much as possible) every night and getting up in the morning at relatively the same time, you may be causing disturbances in your circadian rhythms. This is true, especially if you’re not exposing yourself to daytime sunshine, drinking enough fluids, exercising, and eating right. Try setting up your sleeping area as dark, cool, comfortable, and quiet, void of technology and made for sleeping.

 

Hormone Issues

 

When your doctor does the blood test, they’ll also be checking your hormone levels. If your hormones are out of whack, it can cause you to have insomnia, heart palpitations, and other problems, even circular thoughts. If you do have an issue, your doctor will recommend hormones for you or a new diet to help.

 

Financial Problems

 

If you have allowed your budget to get out of control or something external has caused you to experience financial problems this can cause anyone to end up burned out, stressed, and not being able to sleep. Try to do what you can to fix what you can and let go of what you cannot fix. If it’s awful, you may need to find a bankruptcy attorney.

 

Illness

 

Whether you are sick, or someone you care about is sick, it can affect you in many ways, including causing insomnia and fatigue due to lack of sleep. If you know you’re ill, talk to your doctor about your issues. If it’s a family member, you may need to talk to a professional counselor or life coach to help you deal with it more healthily.

 

If it turns out to be burnout, which you may know deep down, you’ll still end up with a clean bill of health, which is worth the trouble. Being healthy will help you, whether the fight to come out of burnout and get your life straight so that you can avoid repeating the actions that caused you to end up burned out in the first place.

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Avoid Burnout: Reassess Your Goals

The only way you can be sure that anything you do works is to test it and look at the data. Once you do that, you may discover that a goal you made was the wrong goal for you to be shooting for in the first place. After all, as you learn, grow, and change throughout your life, it’s normal for your priorities also to change.

Passion post

When you were in your teenage years, you probably underestimated how challenging and all-encompassing parenthood would be. Even if you don’t yet have your own children as you experience your peers going through parenthood, you learn by watching them, and that will also change your perspective in ways that can be life-changing, causing you to reevaluate your priorities.

 

This is okay. It doesn’t mean you’re indecisive or that you are a hypocrite. You simply just don’t know what you don’t know until you know it. That’s a mouth full, I know, but it’s the truth. Because of this fact, it’s imperative that you periodically reassess your goals to avoid burnout.

 

Evaluate Your Original Goals

 

Ask yourself whether the goal is something you even care about at all at this point in your life. It might be easy to determine to stop pursuing it right off the bat. You may have to dig deeper to discover the answers, but you can ask yourself a few questions to help.

 

  • Is this goal still attainable?
  • Do I need to adjust the timeline?
  • Is the goal even important to me?
  • Do I have the tactics and techniques right for achieving the goal?

 

Examine Your Process for Reaching Each Goal

 

When you set goals the SMART way, you’ll end up with several smaller goals with smaller daily steps that help you reach the goal. Did you set up the initial process in a way that really will ensure you are successful? You may need to adjust the process for reaching the goal to make it desirable or possible for you to keep pursuing it.

Go back through the process of setting SMART GOALS.

Click here SMART Goal blog post for each of the goals you’re examining to help you ensure that you’ve done all you can to facilitate success.

Track Your Progress

If you have not been tracking your progress until now, it’s essential that you set up some form of goal tracking.

Some people like using project management systems like Trello.com, Basecamp.org, and others to set milestones and track progress even if they’re doing all the work alone. This is highly recommended to help you stay on track with your goals.

 

Finally, ensure that any goal you set advances your path toward your overall life mission. You don’t want to do things that set you back from reaching your ultimate mission in life.

When you know what that path is, you’ll have a much easier time saying yes or no to any additions on your plate. This will be one of the main ways you can avoid experiencing burnout throughout your life.

 

How To Build A Wildly Profitable Income Stream From Home Without Lies, Hype, Manipulation or Pressure…

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Tips to Help You Practice Positive Thinking

Sometimes you might think that the whole focus the world has today on thinking positively is crazy, but the truth is when you can see the good things in the world before you see the bad you’re going to be a happier, healthier, more productive person who is less prone to burnout than the next.

 

These tips will help you practice more positive thinking without turning you into an unempathetic monster. After all, you probably know one of those toxically positive people who cannot ever accept that sometimes people have bad days. You don’t want to be that person, but you also don’t want to swim in the negativity. Let’s get started.

set up your day

 

Focus on The Good Things

 

There is always at least one good thing happening, even when everything else seems horrific. Even during the worst of times, humans can see the good. Find just one good thing to focus on when times are hard to help you avoid burnout.

 

Practice Daily Gratitude

 

Set up a gratitude journal and keep notes of the good things that happen to you each day. Then at night before you go to bed, read the positive things you felt and experienced throughout the day so that you go to sleep with the good on your mind.

 

Let Yourself Laugh

 

Sometimes things go to heck and back. It’s okay. Learn to see the humorous side of it. Did you have a Zoom chat with your colleagues only to realize that your bra was showing the entire time, or you had spinach in your teeth? Honestly, everyone is human, so it’s okay if this happened, laugh at it, and make fun of yourself.

 

Spend More Time with Positive People

 

As they say, “birds of a feather flock together” if you want to be happier and more successful hang around happier, more successful people. When you hang out with negative people, it’s going to rub off on you and contribute to stress and potentially lead to burnout.

 

Avoid Toxic Positivity

 

While you do want to focus on the positive, don’t be toxically positive. They think any measure of sadness or negative expression is a sign of permanent negativity. For example, if your mom died, it’s okay to be sad. You don’t have to focus on the good right now. You can focus on the horrific loss right now. Later you can focus on how you’ll live your life without her in a positive way.

 

Identify Areas of Negativity You can Fix

 

Take some time to note the things you tend to react negatively toward. For example, if you hate your schedule to be interrupted, find ways not to have it interrupted. Set boundaries for yourself and others. If you tend to get ‘hangry’ if you don’t eat on time, try to schedule your day so you can eat on time to avoid that negative time.

 

Learn from Failure

 

Everyone makes mistakes, and sometimes people fail even if they did everything to plan. However, there really is no failure if you learn from mistakes. Learn how you went wrong and how you can avoid it in the future.

 

Focus on Now

 

The more you can focus on the present, the better your life will become. Yes, you do have to plan for the future, but you have to do the tasks today that build on your future. Don’t become stagnant, keep acting today.

 

It’s okay to feel negative sometimes. It’s okay not to have a perfect day. The truth is, how you pick yourself up after a bad spell is proof of your resiliency and that resilience is what will protect you from burnout.

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Develop Your Personal Mission Statement

A personal mission statement can help make decision making a lot simpler. When you can make choices with a guide, you can avoid making mistakes of morals, values, and principles. In fact, this is the one thing that can make it easier for you to keep on the right path to success in your life without experiencing burnout.

A personal mission statement is a paragraph or two that defines your personal values, morals, and principles upon which your decisions will be guided. You’ll be able to stay focused to meet short term and long-term goals. More importantly, you’ll be able to avoid shiny objects and other distractions that can separate you from your goals in life and cause burnout.

 

To write your personal mission statement answer the following questions:

 

  • What is most important to you? – You may have two or three different goals in mind that are of utmost importance.
  • What are your three biggest goals? – Likewise, list your three biggest life goals. It can help to pretend you have died, and you’re writing your eulogy.
  • What are your greatest strengths? – What are you good at, and why?
  • What are your core values? – What really makes you tick in terms of your core values. For example, achievement, adventure, friendship, and health are all core values.
  • What skills and talents do you have that help you? – What are you good at doing, and how does it impact your mission?
  • What roles are in your life? – Are you a mom, sister, friend, etc…
  • How do you want others to describe you? – Ask some people who are important to you to describe you in one sentence.
  • What mark do you want to leave on the world? – When you die, what do you want your family, friends, or even strangers to say about you?
  • Who do you hope to become? – If you could become anyone else in the world, who would it be and why?

 

As you answer these questions, you’ll be developing ideas that will be used in your final mission statement, which is going to be short. However, for now, just answer the questions completely. Be true to who you are, and make sure you seek feedback from others by asking them how they view you and what they see as your greatest strengths. Those answers will assist you with insight that will help you with your mission statement.

 

After you’ve drilled down into who you are and what you want out of your life, you can use this template to fill in the blanks for your mission statement.

 

My mission in life is to _(Goal)__________, by _(Action)________ in order to __(Impact)______.

 

For example:

 

My mission in life is to help others overcome burnout through effective planning in order to stay healthy, mentally, emotionally, and physically.

 

As you see, the final results of all your work exploring yourself and what you really want out of life can be boiled down into a single sentence. Some mission statements are longer, and some people like to make them for each area of their life. It’s up to you how you create and use your personal mission statement, but once you create it, you can use it as your guide to help make decision making easier for you.

How To Build A Wildly Profitable Income Stream From Home Without Lies, Hype, Manipulation or Pressure…

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Productive or Just Busy?

If you feel like a chicken with your head cut off trying to get everything you need to get done in a day finished, you may be at risk for burnout. The sad fact is that many people who feel overworked are not as productive as they think. Society has instilled into many people that downtime is terrible and that you should always be busy to be productive.

eliminate automate

The truth is, productivity is only measured by results, not by how much you have to do to get the results. Because of this fact, you can be super busy and totally not productive and not busy at all and extremely productive. If you want to be more productive, it’s imperative to learn how to use your time wisely, as well as to eliminate, automate, and delegate when possible.

 

  • Create a Life and Business Mission – One reason some people have trouble making decisions in life and business is that they have no idea what they stand for. Create a mission statement that explains in a few sentences what your values, morals, and principles are.

 

  • Understand How to Prioritize – When you set goals, you must learn what’s important to you about the goal. Usually, the most crucial part is the deliverable or the impact of the goal. Know what’s important to you by matching goals to your values, morals, and principles.

 

  • Learn to Say Yes Slowly – Some people will tell you to learn to say no, but the problem is that saying yes is going to get you a lot further than always saying no. You do want to do new things after all. Instead, say yes slowly. Think about the offer and make sure it matches your goals, values, principles, and morals. Plus, check that it fits in with your mission and that you genuinely have the time to devote to it properly before you say yes.

 

  • Know the Expected Results or Deliverables – Being busy is about the appearance of action while being productive is about the results or the deliverables. You should be able to describe precisely what is expected once you’re finished.

 

  • Avoid Shiny Object Syndrome – One thing that distracts everyone is getting their head turned by the next big thing. It’s okay to give yourself time to discover other things because you never know what doors will open, but don’t diss what you’re already doing. Set aside about five percent of your time to explore shiny objects so that you keep windows and doors open but don’t fall out.

 

  • Do Stuff – The only way you can actually succeed in life is with actions that produce results. Do things, but always make sure you are checking to see if what you’re doing is working or not working. Do more of what works, eliminating what doesn’t.

 

  • Make Time – If it’s important to you for your mission in life, then make time for it. It doesn’t matter if other people don’t get it, you do. Put the things that are important to you in your schedule.

 

  • Focus and Stop Multitasking – No one is capable of multitasking, according to science. Because of this, it’s time to stop doing it. Yes, many jobs out there require it as part of the interview process, but it’s a ridiculous and impossible thing they’re asking of you. Stop doing it.

 

  • Eliminate, Automate and Delegate – Whenever you can stop doing things that don’t affect results, as well as automate and delegate the things that do, you’re going to experience a lot more success and a lot less burnout. You can’t do it all, and you shouldn’t even if it’s your stuff and your business. You need help, and you should get it.

 

If you want to show results and not just look like a busy person, you can do it with the right plan in place. Remember that the impact you make is far more important than how you get there.

 

For example, you can lose ten pounds slowly over the next year by simply getting rid of about 120 extra calories per day from your diet. This is equal to one cup of coffee or soda. Or, you can do it the faster way and totally redo your diet to force your body into letting go of those ten pounds in a month. However, which method is truly going to give you the best long-term results?

 

How To Build A Wildly Profitable Income Stream From Home Without Lies, Hype, Manipulation or Pressure…

https://flawlessfreedom.com/training

 

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10 Ways to Avoid Burnout

Avoiding burnout is really a matter of being aware that it can happen so that you take the steps to design your life in a way that keeps you from burning out and ensures that you thrive as you think about ways you can set up your life to avoid burnout figure out what you can implement right now to affect the most change as soon as possible.

 

Automation

 

  1. Be Mindful – Almost every person alive has an internal conversation with themselves, but most are not really that self-aware. You probably have thoughts that you ignore and then wish you didn’t. Try to be more mindful about your brain chatter because sometimes it can be a warning of things to come.

 

  1. Take Lots of Breaks – Work many breaks into your schedule. The idea that you have to be busy all the time to be productive is a lie. You don’t need to work yourself into the ground to be successful. Work breaks into your day and also vacations into your life where you truly take a break and stop doing work or anything stressful in a bad way.

 

  1. Be as Healthy as Possible – How you take care of yourself physically, mentally, and spiritually is vital to being a healthy person that can avoid problems with burnout. Eat right, exercise, see your doctor on schedule. Talk to a mental health professional or your religious leader if you need help dealing with something.

 

  1. Learn to Schedule Properly for You – One of the keys to success in life and avoiding burnout is to learn how to make a reasonable and realistic schedule. Try various methods until something clicks for you. One of the best methods to help you avoid burnout is the block schedule. Another is using the Pomodoro Technique to get your tasks completed.

Check out this post on Goal setting:

 

  1. Harmony is More Realistic Than Balance – Many people, especially mothers, tend to talk in terms of having a balanced life. The problem is this is an unrealistic ideal to shoot for in today’s world. However, you can seek to have harmony, which means if you have to spend a lot of time on one thing, you need to ensure you schedule a lot of time for the other thing, too, but maybe at a later date.

 

  1. Find Joy in Your Day – The best way to avoid burnout is to help yourself feel happier and more satisfied. One way to accomplish that is to keep a gratitude journal so that you can remember that sunrise you saw or your grandchild’s laughter on any given day.

 

  1. Pay for More Experiences and Less Stuff – One thing that can cause burnout is the continuous seeking of material possessions. Remember to use your money to experience things too. Experiences are always seen as much more satisfying and happier than things.

 

  1. Let Yourself Get Bored Sometimes – One problem with today’s always-on society besides rampant burnout is that no one is bored. Being bored is a significant catalyst for invention. Spend an hour in a hammock without your phone, go on a walk with your five-year-old. Spend a day fishing. It’s okay to do nothing.

 

  1. Practice Positive Self-Talk – When you’re mindful, you’ll start to notice your internal monologue more often. If it’s negative, it can be a sign of impending burnout. Try to turn those thoughts around to positive thoughts. At the very least, try to make the thoughts more neutral.

 

  1. Unplug Every Day Early – It might get old for night owls to hear this but turning off your technology a few hours before bed is essential for a better night’s sleep. Sleeping well improves your health in every way, especially mentally, giving you the strength to avoid burnout.

 

Avoiding burnout is very much like wearing a seat belt to help reduce damage if you get into a collision. It’s not going to stop everything bad from happening, but it will certainly reduce the damage to your life if you have a plan in place.

 

How To Build A Wildly Profitable Income Stream From Home Without Lies, Hype, Manipulation or Pressure..

https://flawlessfreedom.com/training

 

 

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A Job Done is Worth a Reward

 

When you become a parent, or if you’re already a parent, you know that reward systems really work to help change the behavior of a child. In fact, studies show that rewards win out against punishment for most children in terms of successfully changing a child’s behavior.

work environment

Guess what? The idea of rewards for a job done works for adults too, and what’s more, rewards don’t have to be something someone else sets up. You can set up a reward system for yourself that motivates you and helps you get more done every single day.

 

Not only is a reward system fun, but it really works. To get started, you’ll want to follow these steps.

 

  • Set Your Goals
  • Set Up the Time Period Between Rewards
  • Choose the Rewards in Advance
  • Celebrate Receiving Your Rewards
  • Keep Doing It

 

Set Your Goals

 

The very first thing you have to know is what your goals are and what signifies ‘done’ for the sake of the rewards. State your goals and specifically spell out what constitutes done for the purpose of the prize. Learn about how to set SMART goals to ensure you get this part right.

 

Determine How Often You’ll Reward Yourself

 

You can set up as many rewards as you want to. For example, if you get up in the morning and do your 20-minute fast walk before your coffee as planned, you can choose a reward such as getting to spend a few minutes doing something you genuinely enjoy, like spending some downtime reading a good book.

 

Choose the Rewards in Advance

 

As you set up your reward system, you’ll want to know exactly what the reward will be for each activity you’re going to reward yourself for. There is no right or wrong reward as long as the reward motivates you and does not roadblock you. For example, don’t reward yourself with something dangerous or unhealthy. Set up some small ones for each day and some bigger ones for longer-term goals.

 

Celebrate Receiving Your Reward

 

There is more to the reward than the thing itself. It’s also the idea that you finished, which should also feel significant to you. When you meet a goal, it feels good by itself too, so spend some time being happy and thankful about that without the reward but then go ahead and brag to yourself about the fun or the experience of the reward.

 

Finally, don’t give up. Keep going. Don’t try it for just a month and then give up. Try your system out for at least a year to find out if it really works for you or not.

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