Stay on Track and Consistent
In This Post – How to Stay On Track with a New Goal
- Have you tried and failed to stay on track with a new habit?
- Why it’s hard to create a consistent new habit
- A secret tool to establish a new habit
- How to implement the tool
- Next steps
How Many Times Have You Tried to Implement a New Goal or Habit?
Can you relate to this? I’ve tried to implement soooooo many new habits. I am consistent for a few days but then revert back to old ways.
Building new habits seems so simple in theory, yet it’s so easy to fall off the wagon and go back to old patterns.
What have you tried to add as habits?
How do you stay on track?
For me, I’ve tried adding:
- Planning rituals – yearly, half-yearly, quarterly, monthly, weekly, daily
- Healthy eating
- Daily journaling
- Meal planning
- Consistent exercise
- Drinking less alcohol
- Drinking more water
- Early morning routine, starting at 5am
- Finishing my daily plan
- Posting weekly blogs
- Sending weekly Mother Crusher Guide
All of this seemed like a total reinvention at times and so much pressure on myself.
Plus, I had a LONG track record of FAILURE when it comes to creating new habits.
What about you? Have you been successful in building new habits? Or, are you like me and have great intentions but find it so hard to consistently stay on track?
In the last year, I’ve had some HUGE break throughs and have been able to build many new habits.
I want to share the secret with you, so you can do the same.
First – Why It’s Hard to Create a Consistent New Habit
But, before I share the secret, I want to acknowledge that this isn’t easy, and for two reasons.
It’s not easy to stay on track.
We are programmed to gravitate toward the familiar, toward what’s known, toward what we’re used to.
This keeps us “safe.”
Isn’t it crazy that our brain wants to keep us doing the same thing over and over even if the existing habit isn’t as healthy as the new habit we are trying to implement?
Secondly, on top of our primitive brain trying to keep us where we are, the sheer number of options we have in this modern world can lead to overwhelm. There are so many options for HOW we can accomplish what we are trying to do that it easily leads to
Can you relate to what I’m describing? Let’s say you want to create a new habit of healthy eating. There is SO much advice out there that we can easily get overwhelmed by it, use it to second-guess our plans, and eventually talk ourselves into an idea that there’s no right answer so why bother…
I know I’ve done this 100 times (at least). Here’s some of the mind drama I’ve had over the last 20 years:
- Protein shakes – oh wait, shouldn’t I eat real food. Better abandon that plan.
- High protein- oh wait, maybe this is bad for my kidneys
- Low fat – oh no, this might be too high in sugar
- No processed food – ugh, this is hard
Whatever the plan, there were some positive elements to it. But, I let the questions that came up serve as excuses to stop altogether.
Has this ever happened to you?
A Secret Tool to Establish a New Habit
OK, so now we know some of the reasons why it’s HARD to establish a new habit, let’s talk about a SECRET tool you can use to overcome those obstacles and building a new habit.
An effective way to stay on track with a new habit is to set what’s called a protocol.
A protocol is a simple way to write out your rules for the new habit you want to establish, and then follow the rules until they become second nature. It’s a way of turning your new habit into something you do on auto-pilot.
I didn’t make this up, it’s a tool recommended by most of the top high performance experts.
Let me give you an example:
In the last few months, I’ve created an eating protocol.
My goal is to reduce my over-desire for food, so I don’t have to constantly call on willpower. (Willpower never works for me to avoid living on my fave food, nachos).
So, my eating protocol is:
- No sugar
- No flour
- Intermittent fasting = Eat from 8am to 4pm and don’t eat from 5pm to 8am
- No alcohol
- Plan 24 hours ahead for any exceptions to this plan
- Write out exceptions very specifically
- Use the thought – I am someone who follows my self-commitments – to keep myself committed and consistent
With this protocol, I have
- Made some simple guidelines that eliminate decision-making
- Given myself a motivating thought to pull from, when I feel tempted to break my protocol
- Reduced my options which takes away the overwhelm and second-guessing
- Established a way to life on auto-pilot that helps me reach my goals
- Freed up my brainpower
I’ve lost 20 lbs doing this, and am on my way to 40 more. Woohoo!
How You Can Use a Protocol to Establish a New Habit
Give the protocol approach a try for yourself, and you’ll find your path to stay on track.
First, choose the first new habit you want to establish. Pro Tip: choose one at a time until the new habit is fully working. Don’t try more than one at at time. Here are a few examples to get you started:
- Not eating as healthy as you’d like or wanting to lose weight? = Set an Eating protocol
- Working too much? = Set a working protocol
- Not working on your side-gig enough? = set a working protocol
- Not exercising enough, or too much? = set an exercise protocol
- Drinking too much? = set a drinking protocol
- On your phone too much and not as present as you want to be? = set a social media or electronics protocol
- Want to become a morning person? = Set a morning routine protocol
- Watching too much Netflix? = Set a TV protocol
Next, write out all the rules you’re setting for yourself. Include these elements:
- What is the goal
- What is the bare minimum you will accept from yourself
- What are the elements of the protocol
- Are there any scenarios when you will allow yourself to break the protocol
- What will you do if you break the protocol and need to regroup
- Will you have an accountability partner or coach to help you build this new habit
- What thought inspires you to stay on the protocol (Pro Tip: find a thought your future self will think when you’ve s conquered this habit)
Finally, put this new protocol into action.
You’ll stay on track.
It’s your go-to support system.
You can lean on it.
It will feel shitty at times and you won’t want to do it. This is when you can leverage that thought you created, to think about who you will be when you’ve fully integrated this protocol as an auto-pilot habit.
Master your first protocol and then do another one.
You’ll be amazed at how you are able to build your new habit over and over again!
DROP ME A COMMENT below and tell me about your protocol. I can’t wait to hear what you’ve created.
Next Steps ➡ Take Action
Put the protocol in action. Master one and then add another until you have all the habits to reach your goal in place.
Did You Know?
I’m a success coach for corporate moms.
If you’re reading this, my bet is that you’re an ambitious mom who wants all she can out of life, for herself and for her family.
But, like so many other moms, you might be feeling
- Spread too thin,
- That you’ll never get back on track to the high achiever you used to be.
- You’re in survival mode.
- You might be feeling like you’re failing at everything as a result.
I can relate. I used to be all of these things (and more). But, then I found a coach who helped me get exactly what I wanted
- Belief in myself and my new identity (one that incorporates but isn’t defined by motherhood)
I help other ambitious moms do the same thing.
I work with other ambitious moms like you to create and execute the mindset, strategies and routines that are required get out of survival mode and achieve your goals, both personally and professionally.
Think of it as a re-set for ambitious moms, like you, who want to maximize what you do, who you are, and all you impact, to make the most out of your life. Do you want to:
- Regain control of your current career path
- Create better balance (don’t believe the naysayers, it is possible)
- Migrate to an alternative career path such as part-time or
- Build your own consulting business
The first step is a complimentary Strategy Session where we talk about your goals, your obstacles and create a mini action plan for you.
Click this link to schedule your free Strategy Session.
This is time focused on you and your goals, and how to get to the next level.