Often we think of change in terms of the goals we’re trying to achieve and the changes we’re hoping to make.  But sometimes the most influential change comes from circumstances we do not choose.  Life brings unexpected changes that alter our lives in profound ways.  Getting laid off from a job, finding out you have cancer, or having someone close to you die are all normal parts of living, but they can sure make life feel abnormal.   Even events that are positive, such as a promotion, can come about as a surprise, and with it comes a period of adjustment.  Today’s blog will offer some ways to cope with sudden changes, with the hope it may help support you when you need it.

The most common reaction to a sudden change is to ask the question, “WHY?”  We wonder what brought about our fate, racking our brain for some kind of explanation that helps us to make sense of things.  But early in our coping, it may be better not to focus on the why.  While it’s a normal response to try to help us gain control over what feels beyond our control, it can paralyze us in a state of helplessness.  Often the answers to “why”come later, when we have both the perspective and time to make meaning out of what has happened.  In the short term, try to focus on the “whats.”  What can I do about it?  What CAN I control?  What support or help can I ask for?  What information do I need and what is my next step?

There is a normal process of grieving in every change, but especially in sudden, unexpected change.  Along with the loss of how things used to be, there is the loss of a sense of safety and predictability in the world.  It’s normal to feel overwhelmed and vulnerable.  You may experience sleep disturbances, problems concentrating, appetite changes, and an extreme preoccupation with your situation.  These are all normal responses as your mind and body process the change you’re going through.  Make sure you eat good food and take Vitamin B to help your body’s resilience against stress.  Get any amount of exercise you can, even if it’s just a brief walk.  Research shows that moving your body helps move stress through us and helps our brain process more holistically.  Educate yourself about your situation, but only from trusted sources.  Going on the internet to find a diagnosis may only make your fear and sense of vulnerability worse.  Schedule time for meeting with people you care about and who you feel safe with.  Focusing on what you do have in your life is a help to the pull of feeling all is lost.

In time, whatever change you have been subjected to will become the new normal.  Your life may never go back to the way it was, but it will become stable once again.  It’s then that we can find meaning in our growth from the change or evaluate what lessons we can learn from the circumstance.  But in the meantime, be good to yourself.  Don’t expect yourself to remember to pick up the milk or send the birthday card.  Life in transition can feel crazy and chaotic, even more so when you watch everyone about you going on with their lives while our own life feels blown apart.  I have a friend who wanted to wear a sign that said, “My mother just died,” so people would understand her distractedness.  To the extent you feel that you can, go ahead and let people know what you’re going through and what you need. Now is the time to let people help you and for you to be open to new experiences.  Sometimes it’s the small unexpected blessings that help us endure the times of big unexpected change.

Although it’s become a common joke to say we need to go to our “happy place” when we’re feeling irritated, I’ve been thinking a lot this week about the need for sanctuary.  For me, sanctuary is not necessarily a happy place, but a place where we can be in relationship with ourselves in whatever mood we’re in.  By knowing more about what we feel, we can better tend to what we really need.

According to Webster’s Dictionary, sanctuary is “a place of safety or refuge.”  It can also have a religious or spiritual aspect, when we think of sanctuary as a holy place.  Where is your Sanctuary?  Is it your home, your room, a nook, or spot by a tree? Or is it a time of day, lying in bed in the morning or watching the sunset?  Each of us needs to have a time and a place where we can find safety, both physical and emotional in nature.  It is amazing how difficult this can be.  Sometimes our homes are places of chaos and conflict.  Where do we go?  And even if we have a quiet space in our lives, the boundaries of this sanctuary are difficult to maintain.

Sanctuary is where we cultivate our reflective self, an experience increasingly hard to do in our Information Age.  The 20^th century philosopher Martin Heidegger was concerned about the influence of technology on self awareness back in 1954.  (Don’t be too impressed, I got this from the author James McWilliams in his article Saving the Self in the World of the Selfie.)  Heidegger expressed his concern about the loss of “nearness,” which he defined as a mental island where we can stand and affirm the phenomena of our own experience.  He didn’t even know about smart phones or Facebook .  With social media, the boundaries of our lives have been permanently altered.  Even when we’re alone, we’re exposed to the social world of comparisons.  I think about a young woman who wasn’t asked to the prom.  She had to be happy for her friends all day at school, but even when she came home, she couldn’t escape it.  Her friends sent her pictures of their dresses and hair style ideas.  While I am definitely not anti-technology (I’m writing a blog for heaven’s sake) I do think we need to be aware of the loss of sanctuary when the boundaries between social and private are so permeable.

I also like to think of sanctuary not just as a noun, but as a verb.  It can be an active inner process allowing our experience to emerge without judgment.   Am I sad, am I feeling rejected, am I lonely or am I excited?  The more we can create sanctuary for our feelings, the better we become at tolerating a full range of emotions. This is a very important component of mental and physical health.  When we can face our discomfort, we learn that we can feel it and tend to it without having to drown it out with alcohol, a cigarette, or a trip to the refrigerator.  We can gain more control over our behavior by being more aware of its emotional roots.  In Alcoholics Anonymous they use the word HALT:  when you crave a drink, you ask yourself am I hungry, angry, lonely or tired?  How would we know unless we have “nearness?”

So how can you create sanctuary?   Is there a place in your home you can claim and make your own?  Is there a time of day you can make sacred?  You don’t have to empty your mind in deep meditation or do some fancy visualization.  Just be you, with only you.  My hope is, maybe over time, this “you experience” will become your happy place.

Every time there’s a Leap Year, I fantasize about the extra day.  I think, since it’s a bonus day, it should be a day to play!  But do I ever take the day off?  Not once.  Just like most responsible adults, I find it really challenging to give myself permission to do something just for the fun of it.  But, as children know, play is vitally important.  It not only feels good to do, but it can actually be a great tool to help us make changes in our life and develop beneficial skills.

Developmental psychologists lucky enough to study play for a living have learned about play’s important function in helping children learn and gain mastery in many areas.  Children will try out new behaviors, roles, and activities in a way that is generally stress free because there are few consequences.  If you get caught stealing a base in a backyard game of baseball, you can laugh it off without angry fans.  If you dress up like a King and demand everyone eat only pizza, you never have to face Parliament on Monday.  But soon enough, as children grow, their activities become more structured and stress comes along with it.  Taking the same risk and getting caught stealing a base in Little League, it’s not so fun (have you ever witnessed the adults!).    By the time we’re in high school, so little is left of our protected world of play, no wonder we are all so stressed and anxious.  Everything we do is evaluated and critiqued, measuring our performance in line with expectations.  Even our leisure time tends to be filled with purposeful activity, such as going to the gym to lose weight, reading a book to better our business knowledge, or going to a committee meeting for our kid’s school.

Just because we don’t have time to play anymore, doesn’t mean we don’t still need it.  Play allows us to experiment and expand our minds and ways of being.  It helps us do things we wouldn’t ordinarily do.  We take risks when we play, pushing the limits of our creativity and capacities.  In doing so, play can offer a safe place to try out some of the changes we want to make, but are reluctant to do in an environment more consequential.  Let me give you a few examples of people who have inspired me.  A man who was afraid to give public presentations at work signed up for an Improv class.  He told me he had never had so much fun making a complete fool of himself.  Compared to that, public speaking for work became much easier!  A woman who needed to start exercising for her health just dreaded the gym and found even walking around her neighborhood a chore.  She had the idea to buy a bright yellow Cruiser bike, complete with basket and bell, and rides it around town to get coffee and run all her errands.  She tells me she has so much fun with it, she never thinks of it as exercise, even now that she and a friend ride every Sunday to the next town over for brunch, a total of 14 miles!

We need play just as much as our children.  I work with so many people who drink or who spend hours on the internet because it’s the only way they can find a release from responsibilities.  They describe being able to be silly when they have a margarita or have a delightful distraction from work when they follow a link to a new shopping site or become voyeurs in other people’s lives.  Wouldn’t we feel better if we could just give ourselves the permission to have fun without the need for a drink or a link?  We don’t need an excuse to play, we just need our own permission.  So all of us hard working, take care of everything, responsible, mature adults, let’s get serious about being playful!  Who knows what we might discover, you just might feel great wearing that crown!

Every year, right about now, I lose steam with my New Year’s resolutions.  In January I start with such good intentions and a thoughtful, reasonable plan.  But my hopeful fresh attitude begins slipping as reality sets in and my progress plateaus.  With the novelty of doing things differently definitely fading, I hear myself utter phrases that begin with, “I was never good at” or “I just don’t have the talent to.” With resignation and discouragement on the rise, I chalk up my limitations to the inherent qualities of who I am and will always be.  But this year I aim to catch this, what scientist Carol Dweck calls “fixed mindset,” and re-approach my resolutions with a renewed attitude that her research shows will help me push through.

According to Dweck, a Stanford researcher and author of the book Mindset, there are two basic ways to think about our efforts.  One is a non-learning or “fixed mindset” that attributes the cause of our success to what talents or “gifts” we were born with.  It assumes that we can take a test or measure our abilities in a particular area and predict our future achievement.  In this perspective, nature wins out over nurture, and we can only go as far as our set abilities will take us. In a learning or “growth mindset”, we attribute our achievement more closely to the result of our efforts.  Rather than thinking our potential is tied to a given talent or “gift” for something, we calculate our capacity according to what more we can learn.  A growth mindset assumes adaptability and an open ended potential for every individual.

The most interesting part of Dweck’s large body of research is what she found to be the outcome of each mindset, with a growth mindset repeatedly producing more success.  Teachers’ with a growth mindset actually have higher achieving students on average.  They believe that each child can learn and improve, no matter what their starting point is.  Children praised for effort, rather than achievement, will work harder and improve more than children who are rewarded for outcome.  In fact, research shows that believing you are special or naturally talented in some area tends to actually cause people to reduce their effort.  Afraid to expose their weakness, since it’s unchangeable, people with a fixed mindset will take fewer risks out of fear that they will run in to the limit of their talent.

Our mindset effects how we handle setbacks.  If we believe that failure is a result of lack of talent, we will tend to withdraw and lose confidence.  If we believe our failure is a lack of the right effort, we are more likely to respond by staying with the goal and tailor our learning to overcome our obstacles.  Rather than feeling our failure defines us, we will maintain the confidence to keep trying and learn from our mistakes.  American culture tends to favor a fixed mindset.  We assume that you are either good at Math or not, or are an athlete, or not.  Asian culture, on the other hand, is much more growth mindset oriented.  As a result, a typical Math student from Japan will spend almost ten times longer working on a challenging Math problem before they ask for help or give up than an American student.

So, before I give up on my New Year’s goals and conclude they’re not for me, I need to rethink my attitude.  I don’t want to let my fears of being inadequate get in my way or become an excuse, so I need to get a hold of my mindset.  As I shift to a growth mindset, I ask myself what do I need to learn or adjust in order to move forward?  And in fact, as I do this, I notice I feel more hopeful.  After all, there is no deadline for growth.  It can come at any time of year!

I know it’s been a long time, but remember back to when you were learning to read.  First you had to memorize the alphabet and all the sounds.  Then you had to painstakingly sound out single words to such thrillers as “See Jane run” or “Chad is sad.”  But after years of practice, you are now skimming through this post attending to its meaning without needing to think about the process of reading at all.  This ability is due to the brain’s amazing complexity and the formation of neural networks, intricate patterns of brain connections which are the biological basis of complex learning and habit formation.  Understanding the role of neural networks can help you be more effective in making even the most difficult changes.

Our brain has 100 billion little computers, or neurons, that establish connections when we experience something new.  These networks form a database of information, such as thoughts, feelings, actions, and beliefs.  We begin growing these connections from the moment we’re conceived, learning to eat, walk and talk.  The formation of networks allows us to go about our day with our usual behavior being automatic so that we can focus on what we choose.  With recent discoveries in brain imaging, scientists have learned why repetition is so important in learning.  The more you repeat a thought or behavior, the more solidly a neural network is established and reinforced.  It’s like your brain building highways instead of having to use back roads.

New techniques in brain imaging have also discovered that the brain is quite capable of forming new connections at any age.  This is known as brain plasticity.  The most effective way of creating new networks or rewiring habits is through repetition and intensity.  Repetition is simply practice, practice, practice, actively choosing to do the same thing again and again.  By consciously doing the same new behavior, over time, you make the neural pathway for the new behavior the preferred one.  So, for example, if every day you have tea after dinner instead of the cookie you usually have, in about three weeks, the tea will be your new habit. You will actually look forward to it.  But you have to be consistent and do the same behavior.  If one day you have tea, and one day you go for a walk, it will be more difficult to replace the cookie with a new habit.

Emotions play a big role in the wiring of brain connections.  As a means of survival, intense experiences such as your wedding day or a car accident are highly effective at creating neural networks and influencing behavior.  So be mindful of your thoughts and feelings. The more you think about how scary something is, the more fearful you will become. So the more you can think about times when you were courageous, the more your courage will be wired in.

Wouldn’t it be great if we could just open our skull and disconnect a neural network for substance abuse, anger outbursts, or calling your ex-boyfriend?  Perhaps someday we will be able to.  In the mean time, habit change takes considerable effort.  Neural networks are the reason why you don’t have to relearn everything, including the alphabet, each time you read, but they’re also why we have to be so consistent in order to change.  It takes motivation and sustained effort to rewire our brain.  Not only do we have to commit to doing something new again and again, but we need to attend to our emotions and attitudes around this behavior as well.  Do your best to make a change meaningful and reward your accomplishments  By actively engaging your heart, mind, and muscles simultaneously, over time, you can establish change in your brain and change in your life, no matter how old or wired you are.

Last week I described the concept of the shadow.  In psychological terms, it’s the mysterious part of our selves created when we repress, or push out of our own awareness, thoughts or feelings we find inconsistent with who we want to be.  While it’s hard for us to see our shadows, our partners can see them more clearly, causing misunderstandings and real problems in relationships.  So this week I want to encourage you to look for your shadow because, while we all like chocolate for Valentine’s Day, maybe some self awareness and acceptance can be even better for your relationship.

Our shadow casts on others, particularly the ones closest to us.   We project, or see our own shadow characteristics in others, denying it in ourselves.   The people on whom we project probably do have the characteristic we are projecting, but the projection intensifies our perception of it, causing us to judge it with a harshness and irritation that is unnatural for the situation.  We can be overly sensitive to our partners, reactionary, and leave them feeling the rejection.  For example we may accuse our partner of being angry, when it is actually we who are angry, or complain our partner has such high expectations when it is our own standards we are falling short of.  Because we don’t see ourselves the way our partners do, these shadow exchanges can leave couples feeling extremely misunderstood and bewildered by each other’s experience of the same situation.

Because of its very nature of the shadow, it’s hard to see your shadow directly.  Instead, you have to sneak up on it and approach it from the side.  One way to identify your shadow is to consider times when you’re especially reactive.  When you become judgmental or hateful toward another person, you may be projecting your own shadow.  Another way is notice “misunderstood” behaviors.  Sometimes what we think we are expressing is not what other people perceive.  For example our shadow may be apparent when we think we are being nice to someone we dislike, but our friends describe our behavior as rude.  Dreams and fantasies can also give us clues to our shadow, as these are times when our guard is down.  And then there are “slips,” sometimes referred to as Freudian slips, when we inadvertently say or do what we really feel or think.  And finally, notice your opposites.  Make a list of the traits you highly value, than consider their contrast.   In what ways do we have these traits as well?

When people can embrace their shadows, there’s a tendency to develop more warmth, self-confidence, and an understanding of other people.  We become less afraid of our common humanity and are more comfortable with ourselves and ourselves in relationship.  We have a clearer picture of what is “mine” and what is “yours” in our relationships, recognizing what might be a projection on to our partner, and take responsibility for it.  We can increase our intimacy when we can be vulnerable and authentic with our feelings, instead of rigidly defending ourselves in self righteousness at the expense of our relationship.  In fact, we can actually use our partner as a consultant on our own “shadow self.”  By seeing the world through your partner’s eyes, if even for a minute, we might be able to grow.

So, if you feel inspired to do some shadow hunting, there a few things you will need.  First you must be brave.  A sense of humor and self compassion helps, too, because these are the parts of yourself that you’ve been hiding from.  Prepare to feel shame or guilt when you confront it, as this is the shadow’s biggest weapon.  And so what’s your biggest weapon?  Curiosity.  When you think you’ve encountered your shadow, ask yourself about it:  “I wonder why I’m so angry over what she said?” or “Everyone else thinks he’s funny, why does he bother me so much?”  Use these opportunities as a chance to reflect on yourself instead of the other.  The shadow has a lot to offer if we are willing to encounter it.  Remember, the goal is not to kill it off, but to make peace with it.  So save some love for your shadows this Valentine’s Day.  It may be the parts of you most in need of the attention.

With Groundhog’s Day (great movie, by the way) upon us, I thought it was the perfect time to think about shadows.  In psychology, the shadow is a fascinating concept that is both mysterious and complex.  And while I can’t promise that seeing your shadow will help you predict the weather like old “Punxsutawney Phil” in Pennsylvania, I do know from experience that facing your shadow can help you live more fully, even if you don’t know when Spring is coming.

The shadow, according to depth psychology, is the collection of characteristics you don’t like or can’t accept about yourself, and therefore tend to push aside and do not see. The shadow begins in childhood and develops throughout your life.  As you grow up, certain traits and behaviors are rewarded and praised by parents, teachers, and people who matter to you.  These traits become associated with your identity and an image of yourself, such as being honest or kind.  In order to maintain a consistent sense of self, any thoughts and feelings strongly incompatible with these traits, such as vengeful thoughts or jealous feelings, are cast aside from awareness, or repressed, making up your shadow.

The problem is these unacceptable thoughts and feelings live on despite your denial of them.  When you repress a trait into the shadow, you lose the ability to consciously explore it and use it skillfully.  Therefore, it tends to come out in ways that you aren’t in control of, such as repressed anger erupting as a tantrum or slipping in as passive aggressive behavior.  The more you try to see yourself as one particular trait, the more of your whole self and your range of experience you lose.  In other words, the brighter the sun, the bigger the shadow.

Psychological health and flexibility involves being able to experience a variety of thoughts and feelings, even conflicting ones.  Otherwise, your shadow may result in psychological symptoms, such as anxiety or depression.  Or it may result in behavior that could undermine your efforts in love and work.  Interestingly, the shadow is not only made up of what we think of as negative traits.  You can also repress parts of yourself that may be positive, such as high esteem if you grow up in a house where you taught not to be “prideful,” or ambition when you highly value yourself as a “giving” person.

Your shadow can be an important source for finding balance in your life:  between being lazy and driven, fearful and courageous, deceptive and honest, insecure and confident, or rational and irrational.  Learning to tolerate your conflicting emotions can actually help you make peace with yourself and be more tolerant and compassionate with others.  It can also make your life richer and more interesting.  In fact, the shadow can be a great muse in artful expression or creativity. So join the groundhog, climb out of your hole and look for your shadow.  It may just surprise you how much fun it can be in the sun!

Note:  With Valentine’s Day approaching, my next blog will focus on how to identify and work with your shadow, especially in relationships with those we love (and hate 😉

When envisioning the change you want, it feels great to dream big:  picturing yourself 20 pounds thinner, completely smoke free, or driving to your new job.  These images get you excited and motivate you to take action.  The problem with dreams, however, is that the bigger they are, the scarier they are.  The reality of what it will take to get to your dream (restricting your diet for months on end, never, ever having another cigarette, or leaving behind financial stability) can overwhelm you and cause even the most dedicated person to panic.  So while it’s motivating to dream big, it’s also important to plan small.  Break down your long term journey into manageable steps that enable you to stay on the path.

There’s a good reason for the phrase “one day at a time.”  Human nature makes it awfully hard for us to imagine giving up something forever or making a change we will have to stick to for the “rest of our lives.”  That is a lot of pressure.  Instead, it helps to focus on the immediate day at hand, offering us a challenge that feels possible.  One day turns into another day, which turns into a week, a month, a year.  No matter how near or far off your goal is, you still need to make it through today to get there.

And as you make it through each small success, your confidence grows.  You learn skills in how to get through cravings or setbacks, which further builds your belief in yourself and your ability.  There is no substitute for increasing your confidence than actually doing what you hope you can do.   So when looking at your long term goal, it really helps to break it down and create opportunities for little successes along the way.

For example, a woman in our group wanting to improve her health felt totally overwhelmed when her doctor suggested losing 35 pounds to address her diabetes.  She told everyone that she hadn’t even been able to lose 5 pounds, so she felt completely hopeless about losing 35.  Class members worked with her in creating a plan of smaller actions she did feel she could handle.  For the first week she was to walk 4 days around her neighborhood and stick to her nutrition plan.  Once she had achieved this, she added distance to her walks and made it through a second week of her eating plan.  With that, she had lost a little weight.  She felt more optimistic, so she added another day of exercise and a few more weeks of healthy eating, resulting in a little more weight loss.  At this point, she was surprised to see some actual improvement in her blood sugar levels.  Because of her small successes, she began to see the possibility of actually reaching her goal.  When she hit a plateau, she got discouraged.  Again, committing to what she could do in the short term helped her ride out her fear of failure, and helped her push through it.

So while it’s great to engage the heart in what you most desire, also engage the mind into what is practical.  What can you do this day or this week?  Even if it’s just one phone call to a potential employer, one new healthy recipe, or one time of saying “no” to something you usually say “yes” to, you are making progress.  Big dreams envision the impossible, but small steps make them possible.

Last week’s blog talked about the importance of meaningfully connecting to your goal as a way of enhancing motivation.  The next step after deciding you really believe in your goal is to assess if you really believe you’re capable of achieving it.  This second step is often quite subtle, but research shows the assessment of your own potential can be an important factor in whether you succeed or end up giving up on your desired change.

Choosing your goal involves envisioning your ideal result, or the outcome.  Next is choosing the process, or the path you will take to reach the outcome.  Self-efficacy is a term in psychology used to describe a person’s belief in the process.   It involves having both the confidence in your plan and the confidence that you have the necessary skills to enact your plan.   Consistent findings show that people who have high self-efficacy not only perform better, but also choose more difficult goals, show more commitment, are more flexible in their choice of task strategies, and are more likely to stay committed despite negative feedback.  In other words, if you believe you can do it, you are going to try harder and stick to it, even when you have setbacks.

Sounds good, right?  So how do you get self –efficacy?  Actually, confidence breeds confidence.  If you see your successes as coming from luck, or other people’s efforts, it will be hard to feel you have what it takes to overcome a challenge.  So look inside to determine what traits you do have that are powerful and effective – are your creative, stubborn, or funny?  How can you use these natural assets to help support you along your journey? Think about the successes you have had in your life.  What characteristics did you have and what actions did you take to get there?  How can you apply those to your current goal?  We tend to focus on our failure, and forget about all the achievements we have attained.  In this way, we underestimate our abilities and the skills we do have to apply to a new challenge.

Another step to building self-efficacy is to be proactive and put your effort into preparation.  What keeps you from feeling confident?  Once you can identify these areas, then you can address them.  This is a process where it really helps to have help.  Learning from others and gaining new knowledge can do a lot to increase your self-efficacy.  So it may be well worth your time to attend a class, join a group, get some coaching and do some research.  Seeing the path that works for others is a good model for building a plan you can also believe in.

Be realistic in your assessment of your abilities.  If you are too unrealistic about the challenges, you may get discouraged and give up, just as if you are too pessimistic.  Change is an active process, not only in your actions, but in your beliefs.  Plan, practice, share, and reward yourself.   Fill up your bank of confidence, because the more deposits you make, the more you will have to draw from in order to say “Yes I Can!”

A 2014 study from the University of Scranton found that only 8% of people achieve their New Year’s Resolution goals.  (Does this number surprise you or does this make you feel better?)  There are a broad range of reasons why people fail to reach their goals, but one factor often overlooked, I find, is the nature of the goal in the first place.

Goals must have relevance and meaning in order to sustain our attention and to be worthy of the necessary sacrifice to make them happen.  People often choose goals that seem like obvious desires, such as losing weight or quitting smoking, because they are habits that they have been trying to address for a long time.  But if these habits really mattered, why have they not achieved these goals already?  What I find in working with people who are frustrated in failing to reach their well intentioned goals of better health and personal growth, is that they don’t feel a real sense of connection to the goal.  The goal is more of a “should do” than an “I want to do”.  Making long term change is hard, and if it is driven by a nagging feeling of should, rather than a deep personal connection to a desire, it will most likely end in rebellious backlashes of “cheating” and eventually giving up.

Finding meaning in your goal is a really important process as you begin your journey of change.   In many of the Health Education classes I teach, I work with people in exploring all the possible motivations for a change, and help them identify the ones that most resonate with them.  For example, in quitting smoking, a man was told by his doctor for years he needed to quit and every year he attended quit smoking classes and started the year with the nicotine patch.  It wasn’t until he made the connection to his grandchild, who he felt had become old enough to understand what he was doing, did he want to quit.  The “I should” went to an “I want” to, and although it was still hard to quit, he embraced the process and achieved it.

Finding  meaning in and a deep connection to your goal is an ongoing process of motivation.  People who set goals and then journal about them frequently find it a good way of deepening their connection to their goal.  It serves to help them integrate the goal and its value into their daily lives.  another way is to visualize yourself living as if the new goal is achieved and seeing how your life would be different.   Make a list of all the “whys” you can think of to attain your goal and then rate them from 1-10 in how much each reason matters to you.  Circle the highest ones and then spend some time each day reviewing these factors.

If you have no “10s” on your list, you may need to reconsider.  Sometimes we choose goals that others want us to change or that we feel we should want to change.  Change is hard, but it certainly is much harder if you don’t really want it.  So, do yourself a favor, and choose your goals wisely.  Put your time and effort into goals that really matter to you.  If your heart is not in it, perhaps you need to readjust your goal to match your desire rather than trying to match your desire to your goal.

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