|jane fonda |
source: laurie pink, flickr.com
About 2 weeks ago, I shared my experience in strengthening my commitment muscles---in relation to goal-setting. So my premise is that often when we kick-off the New Year's, we've got the enthusiasm to launch into a goal but as time and life continue we lack the commitment to persevere. Therefore, I created a simple commitment workout to strengthen our commitment muscles and sense of accomplishment. We're now heading into Week 3. Here, I'll post the steps for Week 3 and 4. I've made this workout simple enough that it should only take about 5 minutes of your day.
In addition to strengthening your commitment, the aim of this workout is to exercise your growing commitment muscles on your goal.
In Week 4, you'll take one action step to flex your commitment muscles. To track your progress, you can either create a separate chart or put a daily check-mark to indicate that you've accomplished your daily commitment. At the end of Week 4 you'll tally your results. Feel free to repeat Week 4 as often as needed. So have your leg warmers and water bottle ready as you gear up for the upcoming workout.
The Easy Commitment Workout
Click here to view the previous weeks' workout.
In your notebook write 3 times:
I keep my commitment to whatever goal you'd like to focus on.
I'd usually ask that someone be specific in their goal, but in this instance if you want to be general is fine.
I keep my commitment to boost my health.
I keep my commitment to have more money.
I keep my commitment to be a better listener.
For this week, you'll commit to a specific action related to your goal and put a check mark in your journal or on a separate chart to track your successes. Ideally, for this week, you'd choose an action you can commit to for 7 days.
I keep my commitment to meditate for 5 minutes.
I keep my commitment to read 10 pages of a personal finance book.
I keep my commitment to focus and listen to my friend.
If, you've chose an action in which it would be healthy for you to recharge and take a break from then simply write "I keep my commitments."
I keep my commitment to hand out my business card to 5 people.
I keep my commitment to work out for 40 minutes.
If you've committed to doing these activities 3 or 5 days out of the week, then on your "off" days, you'll simply write "I keep my commitment." Throughout the day, though, observe what you do/do not commit to.
If you decided to revise the number on commitment on certain days, i.e., you decide to hand out your business card to 10 people or commit to working out on 20 minutes on Wednesday then revise your commitment statement to reflect that. However, if you find yourself slacking off then decide if you need to change your commitment. If you decide to do less for some time then do so without guilt. You're still committed to your goal and building your commitment muscles. In 6 months time, you'll likely surprise yourself with the accomplishments that you've made by working on your commitment first before working on the goal.
For myself, I feel a sense of accomplishment in easily writing down the 3 statements and knowing that I'm doing something to boost my commitment muscle. It takes a small amount of time for me in the morning and I can easily cross it off of my to-do list. Since it's so simple, I look forward to doing my workout and I feel good about keeping my commitment to this workout.
How about for you? Have you tried this workout yet? How are you progressing? What successes have you had with it?
To Ponder: An easy way to tear your commitment muscle is to commit to too much, is there an activity from your schedule that you can drop or change its deadline? How many of your commitments are self-inflicted?