Time is finite. We can’t create more time, but we can make choices as to how we use the time we have by saying no, scheduling less, cancelling commitments… This is called self-management (the true key to effective time management) – what we do with ourselves during the time we have. Self-management includes:
Barb Small
www.barbsmallcoaching.com
Email: barbsmall@shaw.ca
Maintaining balance is important to all areas of our life. Too much focus in any one area disrupts the others. Balance doesn’t just happen. It is created by the choices we make. We continuously have to self-correct in response to what happens in life to maintain balance. Our well-being is based on our ability to RESTORE balance in the face of continual disruption. To do this we need to recognize what is disruptive and unbalances us and we need to pay attention to what balances us and allows our life to simply flow. By being attentive to our own lives, we begin to see patterns more clearly and then can act on them.
Identifying Your Personal Drainers and Energizers
Barb Small
www.barbsmallcoaching.com
Email: barbsmall@shaw.ca
Two psychologists, Prochaska & DiClementes, determined that people trying to change their behavior go through 5 specific stages of change before they are successful. During each stage you work through a different set of issues and tasks that relate to changing your behavior. Everyone progresses through each of these stages at their own rate. You can’t skip a stage, although you may only be at some stages only briefly. The 5 stages are:
Stage 1: Pre-Contemplation
Stage 2: Contemplation
Stage 3: Preparation
Stage 4: Action
Stage 5: Maintenance
Stage 1: Pre-Contemplation:
Stage 2: Contemplation:
Why do I want to change?
What is preventing me from changing?
What would help me make this change?
Stage 3: Preparation:
Stage 4: Action:
Stage 5: Maintenance:
Relapse
Barb Small
www.barbsmallcoaching.com
Email: barbsmall@shaw.ca
First, find out what motivates you the most about making this change at this particular point in time. Why do you want to achieve this goal or make this change NOW? Your current motivation may be different than what your motivation has been in the past and your motivation may change over time as you work toward your goal.
What obstacles get in the way of you reaching your goal? For example: people, personal commitments, your home environment, your health or your work schedule. What can you do to overcome each of these obstacles or distractions? How can you prepare in advance?
If you find motivation for a particular change lacking, try getting started on something else. Even something minor. You’ll create the momentum to begin the more challenging tasks. Just do something.
Keep track of when your motivation is weak and when you feel very motivated. Notice any patterns and develop techniques to move past drops in your motivation.
In the past when you needed to get re-motivated, what worked to jump-start your motivation again?
Keep reminding yourself of the benefits of achieving your goal. Surround yourself with reminders of your motivation or the benefits of achieving your goal. Keep motivators around you as much as possible, things that gave you that initial incentive to get going and keep going.
Tell someone else about your commitment and your goal. Among your personal support network, who might help you stay focused on achieving your goal? What would you ask them to do in order to provide you with the support you need?
Keep positive friends. Spend time with positive and motivated people - those that will help build you up.
What visual representation can you put up in your home/office/car that will remind you to work toward your healthy living goal?
What statement or affirmation can you repeat to yourself to keep you motivated in achieving this goal? How can you remind yourself that you want to achieve this goal?
What picture, personal belonging or item can you choose to remind you to move forward with your goal? (photo, quotation, piece of clothing, keepsake)
Brainstorm actions you can take when motivation is low and you are struggling to follow through
If you write down goals and actions you are more likely to achieve them. Read them over daily.
Finally, how might you reward yourself or celebrate your success when you achieve your goal?
Take time to recognize the success accomplished to date to build confidence for future success.
Barbara Small, www.barbsmallcoaching.com
Self-Efficacy is your belief about how well you think you will be able to cope with a specific situation and produce a desired result. People's expectations of themselves determine to a large extent how much effort they exert to make changes and to cope with challenges and obstacles when they arise.
Strategies for developing positive and strong self-efficacy:
Barbara Small, www.barbsmallcoaching.com
One of the strongest influences on your attitude and motivation to make a change is what you say to yourself. By controlling your inner dialogue, or your “self-talk,” you can impact your motivation and your ability to follow through with your healthy change. Your degree of motivation can be decreased by your personal belief systems, including fear of success, fear of failure, your sense of personal power or self-efficacy, perfectionism or self-doubt.
You can talk yourself into feeling incapable of making the change and prevent yourself from moving forward. You can talk yourself into thinking that the change is too much work or that you don’t have time. (Inner critic)
Or…
You can talk yourself into feeling calm and confident. You can recognize your past successes and your abilities to achieve your goals. You can focus on the benefits of the change and the rewards you will receive at the end. (Inner cheerleader)
Steps for reframing your negative, self-defeating thoughts:
Barbara Small, www.barbsmallcoaching.com