Habits – Jerad Hill Blog

Making the Most of the Last 10% of the Year: A Journey of Realistic Goal Setting and Achievement

Posted on November 24, 2023November 30, 2024 by Jerad Hill

As we approach the final 10% of the year, it’s a perfect time to reflect on our journey through the past months. We start with a burst of enthusiasm each year, setting lofty goals and resolutions. Yet, often, these ambitions get sidelined by the hustle of our daily lives. It’s easy to underestimate the effort needed to achieve these goals, leading to a cycle of discouragement and, eventually, abandonment of our aspirations.

The opinions of others also influence our journey. Sometimes, well-intentioned but unhelpful comments can make us feel isolated in our pursuit of personal goals. This can be a significant deterrent, but it doesn’t have to define our journey.

Embracing Realistic Outcomes

As we navigate the last stretch of the year, it’s crucial to reassess and rewrite our goals with a realistic lens. For instance, I aimed to run 1,500 miles as a new runner but faced many setbacks, some health-related and some emotionally related. As of writing this, I am shy of 800 miles. If I ran an average of three miles per day, I could easily reach 900 miles. A partially achieved goal is infinitely better than one wholly abandoned.

Breaking Down Goals into Manageable Tasks

Reflect on your original goals and deconstruct them into smaller, more manageable tasks. Prioritize these tasks by ease of completion and their significance in achieving the overall objective. Which of these can you accomplish before the year ends? This approach allows for a more focused and achievable path to your goals.

Accountability and Motivation

Engage someone you trust to keep you accountable. Regular check-ins with this person, who has the authority to call you out on excuses, can be a powerful motivator to stay on track.

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Visual Tracking and Progress

Tracking progress is vital. Utilize apps or systems like a streak tracker or a personal log. I use Notion to log my progress, and I even redesigned my iPhone’s home screen to display my weekly running and cycling miles. Visual feedback is a great motivator and helps in recognizing your efforts.

Creating Systems, Not Just Goals

The failure to reach goals is often not about the goal itself but the need for a system to achieve it. Prioritize time for your goals, schedule dedicated slots on your calendar, and minimize distractions. This structural approach is critical to turning aspirations into achievements.

Managing Demotivators

Be cautious about who you discuss your goals with. Some people, even unintentionally, can demotivate you. In my experience, focusing conversations with such individuals on their lives rather than my goals limits the opportunity for discouragement. Celebrate your achievements with them once your goals are reached.

As we make the most of this year’s final 10%, let’s also use this time to plan for the following year. Think about setting sustainable and reachable goals, building systems that support these ambitions, and surrounding ourselves with positivity and motivation.

Remember, it’s not just about reaching the finish line; it’s about the journey, the learning, and the growth that happens along the way. Let’s stride into this final phase of the year with determination and emerge stronger, wiser, and ready for the challenges ahead.

Let’s make these last months count and set the stage for a successful, goal-oriented new year!

Unshackling From Unhealthy Habits: A Comprehensive Guide to Rebuilding Your Life

Posted on October 5, 2023 by Jerad Hill

We are all familiar with the struggle to overcome unhealthy habits deeply ingrained in our lives, an endeavor that often seems insurmountable. These habits, formed as coping mechanisms for various triggers, have different levels of impact on our lives, our health, and our well-being. Today, we embark on a journey to explore effective strategies to unbind ourselves from these patterns and step into a life marked by health, clarity, and self-control.

Understanding the Trigger-Habit Cycle:

Each unhealthy habit is triggered by an array of emotions or situations, often rooted in an underlying pain or discomfort we are trying to avoid. The key to overcoming such habits is not only in resisting the urge but in addressing the root cause – the trigger. Understanding why specific situations or emotions lead us to these habits is the cornerstone of breaking free.

Strategies to Overcome Unhealthy Habits:

1. Focused Breathing:

Initiate a five-minute timer, focus on your breathing, and immerse yourself in the sensation. This act serves as a disruption, creating a buffer between the trigger and the ensuing habitual response.

2. Journaling:

Document your emotions and triggers. Journaling, especially when categorized by emotions, offers insights into patterns and recurring triggers, enabling you to address the root cause effectively.

3. Consume Uplifting Content:

Engage in content that uplifts and inspires. From podcasts to music, allowing positive and enlightening content to permeate your mind can effectively distract you from negative triggers.

4. Reach Out:

A message to a friend or an accountability partner can provide immediate relief and diversion. Conversations shift our focus and can offer temporary respite from the grip of overwhelming emotions.

5. Physical Movement:

Stand, stretch, or take a walk. Physical movements, especially those that take you out of your current environment, can break the mental cycle of negative thinking and offer a fresh perspective.

6. Safe Retreat:

Identify safe spaces where you can retreat during overwhelming moments. These should be spaces that offer comfort without leading you back into the clutches of your unhealthy habits.

Cultivating Self-Awareness:

The journey to overcoming unhealthy habits is deeply rooted in self-awareness. It’s a journey of understanding the pains, discomforts, and triggers that lead to these habits. This awareness, often uncovered through counseling or professional help, illuminates the path to healing, offering clarity and direction in the murky waters of ingrained patterns.

Final Thoughts:

Embarking on this journey requires fortitude, self-compassion, and often, the support of others. It is a personal journey yet not one meant to be walked alone. The strategies outlined are meant to be tailored to individual needs and should be adapted under the guidance of a professional.

Our unhealthy habits are not life sentences. With the right tools, support, and insight, we can break free, building lives marked by health, fulfillment, and unshackled potential. Your journey towards this freedom begins today, and every step forward is a victory worth celebrating.

Remember, you’re not alone in this journey, and help is always available. Equip yourself with these tools and step forward into a life where unhealthy habits no longer hold sway, where every day presents an opportunity for growth, healing, and the unfettered expression of your fullest potential.