Staying Committed - Weeks 3 and 4

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.
Week 3
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.
Examples:
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.

Week 4
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. 
Examples:
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.

exceptions
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."
Sample Exceptions:
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. 

My Experience
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?

Staying Committed

source: freefotouk, flickr.com

A theme that has been roaming through my mind recently is the idea of making a commitment to a goal.  A lot of us embark on the New Year with hopes of finally making that change--of losing weight, going back to school, or saving more money.  Two weeks or two months later, the goal is languishing and we've returned to our previous tendencies.  Why does this happen?  We know that organic broccoli is healthier than french fries.  We do want to earn that degree and have more money.  So why do we end up back to our previous patterns, feeling relieved that the stress of continuing our new habit is gone?

There are different reasons for this: 

• Fantasizing about the end result instead of realizing the adjustments we'll have to make to achieve that slimmer figure. 
• Expecting too much, too soon. 
• Feeling uncomfortable and deprived by our new behavior.

My theory is that before we take the action required to achieve a goal, we first work on strengthening our commitment muscles.  Once that quality is strengthened within us, it's easier to set, live and achieve our goals.

Imagine how much easier it would be for you to fit in that morning workout, if you were sincerely committed to your health.  When your commitment muscles are soft and weak, then you're far likelier to give up on a goal when challenged. 

Often times, we latch onto a goal with excitement and enthusiasm but with flabby commitment muscles.  When our excitement declines and our commitment is required, we perform poorly.  After all, if you're used to lifting 15 lbs, how can you instantly be expected to lift 5 times that amount?  Likewise, with your commitment muscles, if you're used to having a jiggly, "just getting-by" level of commitment in life, then it's going to feel uncomfortable to suddenly have a firm, high-achiever's commitment level. 

Since we you don't yet have that level it's easier for you to give up on your goals.  While you wish to change, you have a stronger commitment to comfort than to growth.  To ease the transition, you can do the commitment workout below and also take small steps so that you gently stretch your comfort zone.

Here's my still-in-the-lab workout on this commitment.  I'm currently in Week 1.  My suggestion is that before you begin your most challenging goals, you do your commitment workout first and then take baby steps with the goal.  Remember to set yourself up for success, not failure.  Please note, if your goal is to end an addictive behavior, be sure to consult with a professional about this.  This post is not an excuse for someone to continue their smoking habit.

The Easy Commitment Workout

Week 1
In the mornings, write the following:
I commit.  (3 times)
I keep my commitments.  (3 times)

When you're tempted to give up on something, remind yourself that you keep your commitments. 

Week 2
Appreciate that you kept Week 1's  commitment.  If you were unable to finish Week 1, appreciate what you did and then go back to Week 1 before moving onto Week 2.

In the mornings, write this phrase:

I keep my commitment to ________. (3 times)
Leave the sentence incomplete.  Do not complete that blank.  I'll explain later why that sentence is unfinished.

Stay posted for Week 3...

Please note that I'm strengthening my commitment muscle, also, so I am not in any way claiming to be a commitment guru.  : )  There are some activities that I've committed to, like flossing my teeth and getting more green veggies and other activities were my commitment has been lagging.  Often times, my posts are inspired by my own experiences or challenges.

To your growth in the New Year!