Blog

An unexpected benefit of WOOPing (DW#579)

Let’s face it. We have goals that are in our comfort zone (they don’t stretch us at all), outside our comfort zone (the stretch zone – this is where the magic happens) or in the delusional zone.

Let’s take an example for someone like myself. I like the idea of health and fitness. Enjoy the process of eating clean and what it feels like. And I struggle with having a consistent fitness regime.

A stretch goal for me might be to consistently do an intermittent training workout 5 days a week for 6 months. It will be challenging and will require lots of motivation, consistency and will power but it is doable (though scary).

A delusional goal (fantasy) might be to run a 25Km marathon next week or to become a dress size 2 by summer.

Gabriele Oettingen’s dozens of studies have consistently shown that mental contrasting (the technical term for WOOPing) results in MORE motivation and a HIGHER chance of achieving our desired goals and outcomes when the goals are in...

Continue Reading...

WOOP your dreams (DW#578)

Gabrielle Oettingen is a brilliant researcher who has spent her career studying the science of making your goals and dreams come to life.

She has come up with a simple but powerful way to manifest your dreams.

In her book Rethinking Positive Thinking, she also reminds us that it’s simply not enough to visualize our ideal life. Although it’s very important to start with a vision of our ideal lives, in order to make it happen, we need to "rub this dream up against reality."

Here is her WOOP formula for applying this idea in our lives.

W is for Wish - What do you want? At this point dream BIG. Imagine you have a magic wand. If you could have anything at all, what would it look like?
O is for Outcome - Why do you want it? What would it do for you if this dream became a reality? See it, feel it. REALLY feel it. Get excited.
O is for Obstacles - What’s in the way? What may stop you from getting what you want? Embrace the reality that there will be obstacles so that you...

Continue Reading...

Mental rehearsal (DW#577)

Yesterday we talked about how it is not enough to simply dream of an exciting future. 

Let me repeat that. 

It is not that dreaming of an ideal future is not important to manifest your dreams. 

It is. 

Very. 


However, it is not enough. So what’s missing?

You also need to visualize and plan for the work involved in achieving that goal or manifesting that dream.

Dr. Joe Dispenza in his book You are the Placebo, talks about how you can determine your future. One of the key ways, he explains, is through "mental rehearsing". 

[Controlling your destiny] "is possible through mental rehearsal. This technique is basically closing your eyes and repeatedly imagining performing an action, and mentally reviewing the future you want, all the while reminding yourself of who you no longer want to be (the old self) and who you do want to be. This process involves thinking about your future actions, mentally planning your choices,...

Continue Reading...

Visualizing success is great except for this (DW#576)

Do you remember the sensation created by the book The Secret? After it came out, many many people started visualizing what they wanted and what success looked like for them, on a regular basis, believing that it was the key to success.

Here’s the thing: it is important to dream. It is also valuable to allow yourself to dream big and let your imagination come up with what wild success looks like. And to feel the good feelings that come from dreaming about these successes.

But you should know one big caveat.

Research shows that when you indulge in this type of day dreaming, it releases all sorts of feel good chemicals and hormones in your brain and in your body. And your brain and body are tricked into feeling that you have already achieved this ….. which in turn dampens your motivation to take action towards your goal!

WHAT???

Yes. Your strategy for success may actually be holding you back from the very thing that you are chasing. (I have been down this rabbit hole many...

Continue Reading...

Just get started (DW#575)

Now that you are clear on your why, it is time to take action.

Please do not wait until you can see the whole staircase before you take the first step. You do NOT need to figure out how you will finish before you take start.

Start by walking 100 steps
Start by eating one vegetable
Start by saying one kind thing to your spouse
Start by being grateful for one tiny thing
Start by writing 100 words
Start by reading one page
Start by calling one friend
Start by listening to your child for 1 minute
Start by putting away your phone for 5 minutes
Start by clearing clutter from a single chair

Don’t worry about finishing yet.
Just get started. Now.

 

Continue Reading...

The art of taking action (DW#574)

As we said yesterday, keeping busy is different from being engaged in meaningful work.

Gregg Krech puts it well in The Art of Taking Action.

He says: "The Art of Taking Action isn’t simply about keeping busy or checking things off your to-do list. It’s about choosing what to do, how to do it, and the development of character."

So come on. It is time to come clean. At least to yourself. Answer these two questions:

What are you procrastinating on? And
Why does it matter? In other words:
What is the cost of procrastination for you? Why is this a problem?
What would it do for you if you get this task/project done? How would it impact your life in a positive way if this task or project would be done?

Getting crystal clear on your WHY is really really important to push through the times when your inspiration leaves you.

 

Continue Reading...

Productive procrastination (DW#573)

Can I share a secret?

When I am working on a creative project, such as writing, planning or working on a presentation, I get very productive. I clean out closets, cook up a storm, get my filing done, find great deals on Amazon, clean out more closets and drawers, organize the pantry . .

Anything to keep busy and stop feeling the anxiety that comes from producing meaningful work. . . .

I call it productive procrastination. A lot of stuff gets done.

Except what really matters.

Let’s not fool ourselves. Just because we are busy, it does not mean that we not procrastinating.

We need to make sure that we are doing work that really matters rather than merely busy work.

Continue Reading...

The bad news about inspiration (DW#572)

A couple of days ago we said that the good news about inspiration and motivation was that we all experience it from time to time.

Now here’s the bad news: inspiration and motivation does not last. Meditation teacher Eknath Easwaran puts it this way: people are often heroes at the beginning (the Sanskrit word for this is arambhashura) of a project and take it up with a fanfare of trumpets and enthusiasm but they soon find that their enthusiasm soon "tiptoes down the back stairs."

What this means is that it is perfectly normal for inspiration and motivation to wane over time. The problem is not that we lose motivation for a task but that we stop moving forward when this happens.

So, while inspiration is great to get a project going, it is not a good idea to count on inspiration to help us complete a project.

When inspiration and motivation abandon us (and they will), we do not have to abandon projects that matter. This is the time when we need to remind ourselves about our...

Continue Reading...

The law of diminishing intent (DW#571)

Last week we talked about how we need to get into action when we feel inspired.

This week let’s explore this idea of inspiration a little more.

Jim Rohn (who happens to be Tony Robbin’s mentor) talks about what he calls the law of diminishing intent. The law of diminishing intent, he explains, is that the likelihood of doing something diminishes the further away you get from the initial moment of inspiration.

In other words, if we don’t take action when we are feeling inspired, and delay it, it becomes much less likely that we will take action in the future. Our intention to take action diminishes with the passage of time.

This applies whether we are talking about working on our relationship,

starting a new project or doing something that we have always wanted to do.

The more an idea sits on our "someday list" the less likely it is that it will actually get done.

So here is what we need to do on capitalize on inspiration and motivation when it does strike: get in...

Continue Reading...

The good news about inspiration (DW#570)

You have moments of inspiration, don’t you? Moments when you feel really really motivated and inspired to take action on your task or project. The good news about inspiration is that we all experience it from time to time.

It would be wise for you to capitalize on this inspiration. And start taking action immediately. Today. Not in the future. Now.

Experts in motivation tell us that the longer we wait between feeling inspired to do something and actually doing it, the more our own image of ourselves erodes. Along with our confidence in getting the job done.

So the moment you feel inspiration, please don’t delay, over analyze it or second guess it. Or try to do it perfectly.

Simply get up and get into motion.

Continue Reading...
Close

50% Complete

Two Step

Lorem ipsum dolor sit amet, consectetur adipiscing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua.