Workout Consistency Made Easy (GET SH!T DONE)
Video taken from the channel: ATHLEAN-X™
Setting SMART Goals How To Properly Set a Goal (animated)
Video taken from the channel: Better Than Yesterday
Stop Quitting: How to Stick to Your Goals and Routines
Video taken from the channel: The College Info Geek Podcast
What to Do When You’re Too Lazy to Stick to Your Habits
Video taken from the channel: Thomas Frank
3 Ways to Make Your Habits Stick
Video taken from the channel: Matt D’Avella
SETTING SMART RUNNING GOALS FOR 2019
Video taken from the channel: Heather Jergensen
How to ACTUALLY Stick to Your Goals, Habits and Routines
Video taken from the channel: muchelleb
This is the 4th installment in my 4-part Habit Change series: An Introduction; The Stages of Change ; The Habit Loop; SMART Goals (this post) “The most fundamental aggression to ourselves, the most fundamental harm we can do to ourselves, is to remain ignorant.A great way to stick to SMART goal setting is to connect your approach with the to-do items you create, the habits you track and long term goals you strive for. Examples of a Personal SMART Goal You might decide that you’d like to run a half marathon.
This is a.Setting Smart Goals: Achieving Realistic, Relevant, Specific Goals. Setting a goal around nutritious eating or physical activity is a great way to improve your health and feel great. But reaching your goals and objectives is not always easy. So, when you set a goal, focus on these 5 easy S.M.A.R.T.
Done right, a SMART goal is an objective-setting system that can motivate and inspire you and your staff to successfully grow your business. Done right, a SMART goal is an objective-setting system that can motivate and inspire you and your staff to successfully grow your business. Open Menu.
Start a.SMART Goal Setting Checklist. Self-care is about sticking to new, healthier habits with the aim of achieving your goals. Use our SMART Goal Setting Checklist to implement the SMART method for setting achievable goals, covering all bases, and leaving no room for misunderstanding.Adopting a running routine is a behavioral change, so some runners set running goals using the SMART goal model.
A SMART goal is Specifi.Think about these questions for a few minutes, then make a detailed list of the reasons you want to accomplish your fitness goals. 2. Set The Right Running Goals. As a beginner, plan to run for 20 to 30 minutes a few times a week. Write down your goals, so you use them as a point of reference—they’ll also evolve as you get stronger and fitter.
Most of the goals you set are associated with this level of change. The second layer is changing your process. This level is concerned with changing your habits and systems: implementing a new routine at the gym, decluttering your desk for better workflow, developing a meditation practice. Most of the habits.Set SMARTER Goals: When a goal conflicts with an existing habit the goal eventually fails.
Willpower may get you through, but old habits usually win.SMART goals are without a doubt, the #1 goal setting template used by business managers across the globe. Clearly defined, measurable and achievable goals are the blueprint for success. Having someone hold you accountable for sticking to the process minimizes distractions and mistakes while maximizing motivation and commitment.Put your goals first.
My goal here isn’t to validate or to invalidate your reasons for not. I would like, however, to convince you of two things: There will always be a new emergency, monster, or meltdown. Respect for your time must start with you.How To Make It Easier To Stick To Your Desired Habits. Kilian Markert.
Whatever goal you have set for yourself, you are excited to give it a shot and eagerly do the first steps.Make sure your goals are your own, and that you want to build healthy eating habits for your own health and happiness, not be “better” than someone or to “get him/her off your back.” “Time-Sensitive” The last aspect of SMART goals is that they be time-sensitive. This means they have a beginning and ending date.Firstly, it’s helpful to set goals year round as and when you need to, but for the purpose of those clambering for new success in in the new year, here’s some advice on using goal setting to help improve your running. A popular acronym is SMART goals.
Specific, measurable, achievable, relevant and.Of course, if you’re not a fan of running you can apply these tips to creating any kind of exercise habit. Before you set out to create a habit of exercise, you have to pick a form of exercise that you enjoy. You won’t be able to stick with something that feels like a chore.
Personally I’ve always enjoyed running.
List of related literature:
|
|
| from Advanced Marathoning |
|
|
|
| from Marathon: The Ultimate Training Guide |
|
|
|
| from Your Best Year Ever: A 5-Step Plan for Achieving Your Most Important Goals |
|
|
|
| from NIV, Bible for Teen Girls, eBook: Growing in Faith, Hope, and Love |
|
|
|
| from Runner’s World Complete Book of Running: Everything You Need to Run for Weight Loss, Fitness, and Competition |
|
|
|
| from Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way |
|
|
|
| from Exercise for Mood and Anxiety: Proven Strategies for Overcoming Depression and Enhancing Well-Being |
|
|
|
| from Healing Your Marriage When Trust Is Broken: Finding Forgiveness and Restoration |
|
|
|
| from Keto: The Complete Guide to Success on The Ketogenic Diet, including Simplified Science and No-cook Meal Plans |
|
|
|
| from The Lose Your Belly Diet: Change Your Gut, Change Your Life |
99 comments
talks about Aristotle, shows a picture of Plato and Socrates.
That explains why my duolingo gathered dust. I don’t feel guilty for the owl crying anymore!!!!
Wow, where were you a few years ago? Creating new temporal landmarks helped me get out of slumps in the past, but I would only notice the uh-oh effect when I was in university or had a backlog of reports for work. Yes, setting a single implementation intention is most effective.
I like the honesty & the swearing actually helps to motivate me been looking around for a plan doing exactly what he said I was doing so fuckit I’m picking him I relate to his attitude compared to the rest of these nice guys. I’m going to do the 90 day challenge. I’ve been wanting to do this but the biggest problem was lack of knowledge of food & working out plans. How can I go wrong if he does all the planning for me like he said I just need to show up. So let’s get SHIT DONE ��������
My goal is to get a full scholarship for Harvard University with 4 years, coz I am a second year student at my BS
I usually don’t comment on YouTube videos, but this video just hits you so well. Very easy to follow, simple tips and such inspiration to do better yourself! Keep going Matt and hopefully I can adopt 1% of your lifestyle to become more efficient.
You should make a collgeinfogeek podcast highlights channel or a playlist
Omg Thomas I thought I was following but wasn’t! So glad to be back. Thanks for your content ��
moving house recently has been my new fresh start effect and its been helping my goals
I want to read lots of books about several topics, but when I go to read I get bored, and ended up reading just a few pages. ANY SUGGESTIONS WOULD BE APPRECIATED.
Pairing habits has always worked well for me, as long as I make the plan and decision to do so. Like, I made a rule that before I eat I need to do a quick workout, which worked two-fold because I then started using the downtime of preparing food to get a workout in, rather than snacking/grazing. Thanks for this video.
My new year will start on November 1st. I want to hit January with something accomplished.
If i take up a particular task i don”t tend to think much about it. While i do this i don’t think about why I’m doing it or how I’m doing it. I just tend to block off such thoughts. It makes doing tasks much simpler. Same with routine work.
Technically a 2018 goal (but I guess that goes along with your statement that these can be made anytime?) but i’ll be completing my 5k to 26.2m in 365d challenge at the disney marathon: )
Jan of 2018 was my first 5k in over a decade. I might have ran a total of 50 miles in 2017. In 2018 I ran 1100+ building up to the 2019 Disney marathon! It just goes to show that if you can run a 5k you can train to do a marathon within a year.
Assuming my marathon goes well, I’d like to tackle a 50km trail run and possibly hit 1500 miles. Nothing “smart” yet until after Jan 13th though: ) I had wanted to do DOPEY but honestly it’s just not worth it to me. Not relevant I guess. While I could more than likely do dopey in 2020 Id much rather do goofey and save the money from hotels and the other two races lol. Stephanie and I are doing the StarWars Kessel and Rival challenge this year too so thats fun.
Love your videos, Heather. Thanks for being such a great encouragement to the running community!
I respect the hell out of the fact that he wants people to reach their goals so much that he told them to drop his advice if they want to.
I have been working out for the past 3 months. When i started it was really hard for me to follow through. Day by day i started to discover the joy after working out and moving my body. Its very true that when you build a habit there will a point when its difficult for you to not to do the habit. Now working out has become a part of my life and its hard for me to not do it!
Wow, your Tips are really great! One can see how thoughtful and practical your video is! I really can work with your tipps ��
Nothing is better than watching Thomas frank and Matt’s videos
Hey Matt, been watching many of your videos and podcasts, great stuff. What is your everyday tech bag that you use when your out and about for the day?
Hi Matt, I love your channel and your content! I found you recently, and your challenges of 2019 inspired me to do something similar for 2020. Some are inspired by yours, some maybe you’ll want to explore as well!
This year I am doing:
-dry January (currently)
-flossing every day for a month (should already be a habit, right? But come on, everyone slips on this one!)
-meditating every day for a month
-practicing/studying a different language every day for a month
-no social media for a month
-write every day (journal or blog post) for a month
-get 8 hours of sleep every night for a month
-practice my instrument every day for a month
-draw/sketch something every day for a month
-read 10 pages every day for a month
-listen to a new song/piece of music every day for a month
-work out every day for a month
This video is fantastic, I am literally facing the same problems, both with the difficulty of Japanese and being bored to death trying to learn guitar music theory
Consistency is key, When we have a clear goal with a clear why and make a COMMITTED DECISION, the habit will stick
I discovered your channel about 3 days ago and I can’t stop watching your videos. I already took your free course and I’m reading your book. I love all the pop culture references and the nerd/geek comments you make! Keep it up man! Greetings from Argentina!
You are an inspiration Muchelleb. I have watched your every video but I am just curious why do you always use white, grey, black colors only. I have never seen you in colorful outfits.
I need help to force myself to go to the gym.
I’m to lazy to go so any tips for pushing myself
Would love for you to do a video on alternatives to SMART goals. I found SMART goals to be boring and task specific or disconnected from my overall goals. I only “got” goal setting when I realised there are alternatives to SMART goals.
Already achieved this level? Still want to massively level-up your self-discipline? Easy, just have kids and play again. I dare you.
tip from a person who likes to listen to interviews: Do not talk while the other person is talking. All the “mhm”s and “yeah”s are disturbing. Also sometimes you talk at the same time. Listening to them at speed 2x makes it hard to listen:D But great input. I love it.
I honestly love your videos and the aesthetic of your channel! The backgrounds in your videos are always so pretty, you can tell the amount of work you put into your videos. Keep up the amazing work!:)
Nah I’ll just watcha video like this every day then wanna do it
I have a rule to not work out three days in a row…to ensure I get enough recovery time.
6:42 looks at that person’s head at first I thought it was screen tearing but no
You can learn more about the if-then logic & The importance of Environmental change in Benjamin hardy’s book: Willpower Doesn’t Work. (A good read imo)
This does not just motivate my workout but also motivate my life whole. Thank you Jeff
Shut up show up and get SHIT. DONE. NO EMOTIONS.no. Feelings. THIS IS. SPARTA ⚔️��️��️⚔️��️��️
I’m a little confused. by a 30 day habit. Does that mean you quit dong these things after 30 days? I thought it takes longer than 30 days to develop a habit,
Oh folks, this is master piece, I’ve been following his Six pack promise during this evil Pandemic. It’s killing my abs, within a month I got some packs believe or not!
I’m so happy that I found the “tamed course” by Improvment Pill one and a half years ago. It was my first introduction into how to change habits and I had so much benefits from this since then.
The rules, just forget them and be free to do whatever you want in every moment
I vow that I will treat my workout the same way I treat my face first thing in the morning.JUST DO IT!!
This is called habit stacking (nice approach combining it with programming concepts!) Habit stacking is SUPER effective fantastic tips!
I’m a mid twenties woman with a naturally curvy body at a healthy weight, turned overweight, now spilling into obesity. I started watching Every Damn Day Fitness, and that’s how Ive heard of Athlean X. SUBSCRIBED!
I am on the second week of working out after a very very long hiatus. I am 50 years old. I have to forget about what I used to be able to do. I also have to not dwell on future results. Excercise should have you living in the moment. I do that I will succeed. I have to change this mindset. Also a problem is we see everyone else killing it and think why are we not them. Never compare yourself to others. Also in a world were everything is at our fingertips in a moment’s notice we are not used to having to be patient.
You really are a blessing for all of us (fitness freaks, athletes)
I thought I was tough but I’m new to his program doing the ax1 zero and it’s extremely challenging not bored found new ideas and ways to workout, Jeff has a great approach and a no bs trying to sell you his plan I bought the plan cause his free videos are awesome thanks Jeff
I can clearly understand what you are talking about. Exercise training is not easy even I committed to months and even 2 years of regular jogging I eventually lost motivation and consistency and now after months of atscuses I said enough is enough I want to be more consistent then I ever have been. So I am back into it looking for a routine where I would keep on training. Thank you for your advice. Yes! Goals seems to me like a limited thing and is irrelevant to consistency. You really determined from within to keep going that’s why I see your point! You are correct!
“Do you have any dreams or goals that you’re currently working on?”
Since last month I’ve been learning a programming using JavaScript language on a website called khan academy.
My goal is to create personal or public games.
And honestly it’s going good.
I still have many things to say, but I don’t want to explain too much.
What if the habit I want to pick up is picking up after myself. (shelvers open, drawers, toilet seat, stove, dirty dishes, clothes, locking doors).
One day rule: realizes that yesterday he/she didn’t go to the gym
Welp I broke my chain. Time to not do this ever again.
Two day rule: same thing occurs
I can go tomorrow therefore I will go tomorrow. Today is a treat.
I personally think you need a reason that truly matters to you to get to bed early and wake up early.
As a uni student I wanted to turn the day right where I was most awake during the day not the night. It was fun at first to live out my night owl free of parents nagging you to go to bed…
Then I wanted to be in line with friends and ”the rest of the world”.
Years later I was unemployed jobhunting and wanted to be able to eat breakfast and get ”stuck” a hour, two sometimes three without feeling it was timewise lunchtime and half the day gone without having ”done” anything. Especially living with a parent that got home at 4/5 pm and wanting to end my ”work day” then.
This habit then helped me when I got a job without fixed schedule but being ”called in” I was ready to go with quick notice. And as my work schedule have become more fixed my morning routine/sleep routine made it fairly smooth for those day I start work around 8 in the morning.
But it all started with a reason that was important for me rather than Needing to for External reasons.
Thank you for the video! I’m doing my goalsetting at a good way ��✔️… the why is so important! Happy New Year to you and yours Heather…
One minute I’m casually watching this in the background the next I realise you’re referencing magic and now have my full attention ��
Excellent description of SMART goals.
My main event though secondary in terms of my usual running events is the Last Man(sic) Standing: that will be a test of my mental and physical fitness: my goal? 24hours, 24 × 4(and a little) mile laps = 100miles.
Achievable? Yes. Need to practice my walking techniques/walking speed.
Second goal: do the 24hr event again and stagger an extra lap…or 2?
I finished 2018 on a good note. Winter Star Ultra. 45miles. 7hrs 8mins… Over 55 mins faster than last year. 1st in age category and 8th overall….. perfect weather, cool and sunny with no rain….and my new Garmin 35 is working well!
Have a 12 hr fairly local event in 3ish weeks: will practice a bit of speed-walking during it.
Happy running to you.
I really do enjoy your vids as your enthusiasm…. intensity….shines through.
I inadvertently made out a habit to go to daily aa meetings for an entire year. I stayed sober but doubted the effectiveness of the meetings. Then corona happened. I was truly distraught without them. I’m still sober, and truly shocked at what a difference these meetings have made in my life
wow… ive never been so disappointment in life than i have after watching this garbage of what you call a video.
Like your videos alot, and I think you are very handsome too ��
I researched habits/forming habits last year & discovered Gretchen Rubin’s The Four Tendencies quiz, I completed the quiz & went on to buy her book (same title).
As a rebel tendency, habit forming doesn’t work for me, however challenging myself to do/be better, learning & change really are. The 2-day rule really resonated with me as a way to build on doing something I belive in, ensuring momentum at all times, without it feeling like an obligation. Thank you, I’m glad I’ve found this channel.
On another note what lip color are you wearing it’s stunning on you!
Viewers: “Jeff, easy with the cursing. You shouldn’t curse, it’s not proffesional.”
Jeff: That’s bullshit��
8:17
May I pls know which software/apps did you use in this video??
Setting short term (seasonal) goals and narrowing it down to when and where definitely helps. Start little by little and you’ll find yourself working on it more than you had originally anticipated.
From a self love content creator to anotherAwesome video, love the book mentioned! ❤️
What I’ve been doing since August is setting my intentions for the new month. A new month is definitely a great fresh start that I personally recommend people to capitalize on more often ☺️
So that is what Martin looks like. I have always been listening to the podcast. I imagined that Martin would be buffer. I guess he just has a buff ass voice then.
it’s definitely true about changing the environment. You see, as long as i have sweets at home, it would be so difficult to resist the temptation. But if sweets don’t flash before my eyes, i could even forget about them.
I actually think that, when you really want something for yourself (lose fat, get fit, start a business) you should do it quietly, because, at the end of the day, you are the only one who cares about it. Talking from experience, i used to brag about how i was getting results from some new habit i was trying, but in reality, by doing this i was trying to justify my laziness looking for external validation from people that do not give a shit about it. I learned that the best way to do it, is to do it quietly and letting results speak for yourself, and also, not comparing with others.
1. If then. Make the if easier so that you automatically do your habits
2.Change environment
E.g freedom
Honestly the most useful video, I felt like crap for missing two workouts, but I have to stop attaching emotion to it
Your accent is really really annoying. Couldn’t you find someone who speaks English fluently?
Hi, random scroller
Does this lockdown have you in a funk?
Let’s be honest… These past 3-4 weeks have been pure hell for all of us. And being locked down in our homes certainly makes matters worse. For the first time in forever, peoples’ true colors are showing. With so much chaos going on you need to remember
Here’s something to remember…
It’s important, especially in times like these, to not let bad circumstances demotivate you from learning and growing as a person. You can either utilize this free time by taking aim at your goals that will improve you as a person and make your life more joyful or use this free time to:
❌ Kick back and take it easy
❌ Eat junk food and get fat…
❌ Waste your time binge-watching Netflix…
We have a rare opportunity to step back, reset, and take aim at our goals from a whole new starting line. We have more “free time” than ever, now. What will you do with yours?
‘Live Intentionally’, a 90-Day Self-Project is the solution to your problems. With it, you will be able to take control of your thought patterns, increase your focus, attention span, and emotional control.
It includes:
1.) Live Intentionally (PDF / Digital download)
2) A workbook to track your progress (PDF / Digital download)
THE CHOICE IS YOURS.
Thank You. Have a nice day.”
https://gumroad.com/a/1031697523/vrvFg
Another great video. Matt, you are my favorite youtuber, your videos have been contributing a lot in my life. I’m really happy about my routine and I keep watching you because I know there is always room for improvement. I’m even helping out a friend that wants to be more productive showing him your videos and he’s really enjoying them. Also, he is into recording and told me that admire the quality of your videos.
Again, thanks a million for everything, wish you guys the best. Stay safe.
You’re honestly the only lifestyle advice channel I can watch and not get bored �� thank you for keeping these videos succinct, entertaining, and to the point. The visuals are really aestheticly pleasing, and informative.
Great habit building app:) https://play.google.com/store/apps/details?id=com.habbittracker&hl=en
These Ideas are from the book „atomic habits“ Gotchaaa�� great video man, just read the book and you helped me reflect on the knowledge!
I have one exam left before I finally finish my Honours year of uni studying psychology, and I’m so excited to move into the real world and set some new goals that don’t revolve around grades! Can’t wait to apply some of your tips especially with this fresh start! ��
oh my, you’re a genius. I’m having bad laziness/procrastination problems all my life and I haven’t taken action on it until just recently. I’ll try your strategy. If it works, I’ll subscribe.
I already make things easy for me, turn off facebook through apps (but then re-activate it as soon as I can come up with an excuse), I have a set routine (which I then break) and I am just generally stubborn, lazy and unwilling to do set work. Any more tips?
This year’s goals include 1) 2 marathons, Pittsburgh in the spring and hopefully Marine Corps in the fall, and 2) 1000 miles for the year.
I have problems from an overdose of drugs 2 years ago terrible memory problems and getting bloodwork what can I do I feel so lazy sometime
The fire in Australia is reported widely at Japan. I’m just a fun of your channel but I wanted to help Australia and did donation from your link. I hope the fire will go out soon.
Sorry for poor English…
Where did you put that bag of cookies and sweets. Haha just asking��
Hey, Jeff. I’m wondering if you can make a video that will answer this question: in order to burn fat in certain body parts (e.g., your arms), do you have to center your workout(s) on those body parts, or could you burn fat by doing common fat-burning exercises (like long-distance running)?
After 3:05 I spent the rest of the video checking your hand to see if it was real!
Thanks a lot my dear. It’s clear. Easy to understand. My current goal: learning how to set smart goals. I want to use it first to find ways to put value on myself, develop positive thoughts about me
Remove options and stick with one. Unless that one is vshred.
who else is watching this for school in lockdown thanks to COVID-19 for a credit
This is all covered in Atomic Habits. Amazing book literally on the exact topic Matt makes videos on.
I want that wallpaper! 5:35
Does anyone have the link to donwload it?
My goal is to qualify as a counsellor, I’m studying for that now
You are very motivating for me
Your life style is impressive
Chains of habit are too light to be felt until they are too heavy to be broken.
Warren Buffett
I think changing your environment is good for training but ultimately in order to stay on course, you need to change You. The ultimate goal if you don’t want to eat those cookies, is to retrain your brain to NOT WANT those cookies. If you want to be a peaceful person for example, you might train in a peaceful environment at first, but the ultimate test is being able to remain peaceful in any situation. And of course remember to “Be the change you want to see in the world”
what is the name of your shotgun mic? your video sound is crystal clear
Is this part of a longer podcast it seemed to cut of quite quickly?
You should look up “Effective Altruism”. You already make a difference to many people’s lives with your excellent YouTube channel and I think if we all embraced some of the principles of effective altruism then the world would be a much better place for everyone.
Hey Matt! Sharing this video with my family, I guess everyone can pick up on habits they’ve always wanted to.. especially while social distancing. Take care folks! Stay safe!
I really want to get down some goals. ���� Thanks for the inspo! ������
i know this probably impossible… but my goal is to use science to create life so i can create my own friends…
But then if you choose something easy and you miss a day then you can’t even do something simple
Its june
My goal is to learn Android development in next 6 months.