14 Ways to Get Through a Rut and Reach Your Goals in 2024
Have you ever felt the frustration of setting ambitious goals, only to be hindered by procrastination or a lack of motivation, making those aspirations seem out of reach? If you’re in search of powerful strategies to propel yourself forward, it’s time to delve into the art of outsmarting your own mind.
Responding to an inquiry from a curious online forum user who asked, “What psychological strategies have you developed to overcome mental barriers?” participants generously shared their preferred psychological techniques. These strategies are designed to help navigate various scenarios with finesse, ensuring sustained levels of motivation and engagement.
1. The 5-Minute Rule
A user said, “When trying to begin working on a big task or project, tell yourself that you’ll only work on it for five minutes. The biggest hurdle is to start working on it – 9 times out of 10, you’ll keep going once you’ve started.”
Someone added, “My spouse and I will motivate each other by setting a timer for 20 minutes to clean up the house. It’s amazing how much you can get done in 20 [minutes], and then it feels easier to just finish up.”
2. Wiggle Your Way to Productivity
Someone wrote, “I motivate myself out of being lazy by wiggling my finger. If I’m sitting around being lazy but need to do something like work out, I start by just wiggling my finger. Then my hands. Then my arms. Eventually, I’m moving my whole body. Now that I’m in motion, moving on [to] what I need to do is much easier. I always used this trick when going to the gym regularly.”
3. Create a Done List
An interesting comment said, “As a chronic procrastinator: don’t make a to-do list, make a “done” list. A to-do list is an intimidating nightmare that makes it hard to start anything. A “done” list is just a hit of pure dopamine every time you add something.” Great idea!
4. Be Kind to Your Inner Child
A user stated that he mentally splits into a parent and child when overwhelmed and doesn’t have enough support or know what to do. He pictures himself as both a parent and a small child. The parent consoles and supports the child while the child freely expresses and processes emotions. It’s a great way to learn how to be kind to yourself and extremely helpful for people who don’t have a supportive family.
5. Gratitude Journaling
According to a user, “If I consistently list things I’m grateful for, big or small, it helps my general outlook.” Feeling more positive in life makes it easier to do all the things.
6. The Power of Silence
Trying to get answers to a burning question? Someone stated, “If you want people to reveal more information during a conversation, just don’t talk. Stay silent, and they’ll keep talking.” Getting the right info from someone can help you move forward in your life with clarity.
7. Foot in the Door Technique
A user shared an intelligent strategy: “I tell myself I don’t have to floss, just brush my teeth as a compromise. I get there and brush my teeth. I then tell myself you might as well floss; you’re here. I floss. Foot in the door, gaslighting myself into doing chores and self-care. “Just vacuum the hair in this corner. Just wash the ceramic plates and leave the Tupperware for later.” It’s easier to keep going once you’re there, for sure. These small mindset and habit shifts are perfect for starting anything new!
8. Redirect Your Thoughts
A user wrote, “When I’m overstimulated and can’t focus because I’m thinking about too many things, I ask myself, “What is my next thought going to be?” Most of the time, that interrupts my thoughts and gives me a moment of clarity, and sometimes that’s all I need to catch my breath mentally.”
9. Wish for The Things You Already Have: Simple Pleasures
Someone said, “I like to wish for things I already have. Just simple things. Like, man, I wish I had a tuna sandwich; that would be so great. Hey, look, there it is! Kind of stupid, I guess, but nice.” This is a great way to appreciate the little things in life and feel more fulfilled.
10. Shift Your Focus from Cannot to Do Not
Someone said, “If you are trying to change a habit, start a diet, or alter negative behaviors, don’t tell yourself you can’t do something, but rather that you don’t. “I don’t drink soda anymore” vs. “I can’t have soda. I’m on a diet.” “I don’t bite my nails” vs. “I can’t/shouldn’t bite my nails.” This mindset shift makes all the difference.
11. Make The Boring Chores Interesting with Multitasking
A user wrote, “I occupy my brain listening to audiobooks, podcasts, radio, or youtube so I can get boring stuff done. Work, chores, personal hygiene, cooking etc. ADHD lifehack.” What a great way to focus and learn new things all at once.
12. Disruptive Physical Reminders
According to a user, “If I need to remember to do something the next day, I will use objects to remind me and put them in places I know I will encounter. I like to switch them, but it’s usually on top of my phone, in/on my shoes, tied/hanging on the doorknob, next to my toothbrush, etc.” Great idea!
13. Pomodoro Technique
Block your day in short chunks- with a clear focus for each block. It’ll keep you hyper-focused and on task, knocking off what truly matter each day with much better ease. Try setting an alarm for 20 to 30 minutes at a time and see how it goes.
14. Couple Your Good Habits
Life is a series of decisions. Making the rights ones leads to a series of more positive life choices. Recognize the one choice that usually destroys your motivation (for example, turning on the TV or reaching for your phone) and come up with ways to navigate these distractions.
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