WEBVTT - Get back on track

0:00:03.440 --> 0:00:06.720
<v Speaker 1>Welcome to Before Breakfast, a production of I Heart Radio.

0:00:09.360 --> 0:00:14.080
<v Speaker 1>Good Morning, This is Laura. Welcome to the Before Breakfast podcast.

0:00:14.680 --> 0:00:17.600
<v Speaker 1>Today's tip is how to get back on track if

0:00:17.600 --> 0:00:20.239
<v Speaker 1>you've had a setback in the course of pursuing a

0:00:20.280 --> 0:00:25.159
<v Speaker 1>new goal. This episode is first airing in January, and

0:00:25.239 --> 0:00:29.240
<v Speaker 1>lots of people, particularly those who listen to productivity podcasts,

0:00:29.760 --> 0:00:33.840
<v Speaker 1>love to set New Year's resolutions. However, if you believe

0:00:33.880 --> 0:00:37.239
<v Speaker 1>the headlines, many people have fallen off the wagon of

0:00:37.240 --> 0:00:40.879
<v Speaker 1>their good intentions by the end of the month. In

0:00:40.960 --> 0:00:44.040
<v Speaker 1>studying how people spend their time, I've seen that these

0:00:44.040 --> 0:00:47.599
<v Speaker 1>setbacks usually stem from something out of the ordinary happening.

0:00:48.479 --> 0:00:52.319
<v Speaker 1>These disruptions can be good or bad. You've gotten into

0:00:52.360 --> 0:00:55.440
<v Speaker 1>a rhythm of going to a particular class at your gym,

0:00:55.440 --> 0:00:59.320
<v Speaker 1>but then your company announces that you're getting promoted. How exciting.

0:01:00.120 --> 0:01:02.240
<v Speaker 1>You get sent to Houston for a week for training.

0:01:03.280 --> 0:01:05.880
<v Speaker 1>You don't go to your regular exercise class during this time,

0:01:05.880 --> 0:01:08.520
<v Speaker 1>of course, but when you return home, well, you've got

0:01:08.560 --> 0:01:10.119
<v Speaker 1>a lot of new stuff on your plate to deal

0:01:10.160 --> 0:01:14.200
<v Speaker 1>with and it's back to old habits. Or maybe you

0:01:14.400 --> 0:01:16.640
<v Speaker 1>or someone in your family comes down with the flu.

0:01:17.040 --> 0:01:20.640
<v Speaker 1>The routine gets disrupted. You feel like you're just hanging

0:01:20.680 --> 0:01:23.800
<v Speaker 1>on trying to make up the work you've missed, and

0:01:23.880 --> 0:01:26.319
<v Speaker 1>so going to the gym falls to the bottom of

0:01:26.319 --> 0:01:29.840
<v Speaker 1>the to do list. Next thing you know, it's been

0:01:29.880 --> 0:01:34.000
<v Speaker 1>two weeks. The first thing is to recognize that some

0:01:34.080 --> 0:01:39.480
<v Speaker 1>setbacks can be avoided by setting resolutions more strategically. I

0:01:39.520 --> 0:01:42.000
<v Speaker 1>would never recommend setting a goal to go to a

0:01:42.040 --> 0:01:46.280
<v Speaker 1>particular exercise class at a particular gym three times a week.

0:01:47.000 --> 0:01:51.120
<v Speaker 1>There's always going to be some reason that can't happen consistently.

0:01:51.920 --> 0:01:54.000
<v Speaker 1>But instead, maybe you could decide that you're going to

0:01:54.080 --> 0:01:57.320
<v Speaker 1>exercise for at least twenty minutes three times a week.

0:01:58.120 --> 0:02:01.040
<v Speaker 1>If that means going to your favorite class that's offered Monday,

0:02:01.160 --> 0:02:05.120
<v Speaker 1>Wednesday and Friday evenings, well awesome. But if you're in

0:02:05.160 --> 0:02:08.000
<v Speaker 1>Houston for training, you can still get up forty five

0:02:08.040 --> 0:02:10.600
<v Speaker 1>minutes earlier than you would have and hit the hotel

0:02:10.639 --> 0:02:14.640
<v Speaker 1>treadmill and fulfill your intention. If you're caring for an

0:02:14.639 --> 0:02:17.360
<v Speaker 1>ill family member, you might still be able to do

0:02:17.440 --> 0:02:20.320
<v Speaker 1>some push ups and sit ups at your house, or

0:02:20.360 --> 0:02:22.799
<v Speaker 1>if you're the one who's sick, you might be able

0:02:22.840 --> 0:02:25.320
<v Speaker 1>to do a slow twenty minute walk after a few

0:02:25.360 --> 0:02:29.640
<v Speaker 1>days recuperating. By making the gold doable, even when life

0:02:29.680 --> 0:02:34.560
<v Speaker 1>goes wrong, you increase the chances that your intention goes right.

0:02:36.040 --> 0:02:40.840
<v Speaker 1>So if your original goal seems too specific and too demanding,

0:02:41.680 --> 0:02:45.359
<v Speaker 1>go ahead and change it. Yes, you can change a

0:02:45.440 --> 0:02:49.360
<v Speaker 1>resolution in late January. Going to the gym three times

0:02:49.360 --> 0:02:51.480
<v Speaker 1>a week is not a good in and of itself.

0:02:52.080 --> 0:02:55.480
<v Speaker 1>The point of the resolution is the health benefit, so

0:02:55.639 --> 0:02:57.880
<v Speaker 1>feel free to switch to whatever will give you that,

0:02:58.880 --> 0:03:01.919
<v Speaker 1>and then just do some things small until you feel

0:03:01.919 --> 0:03:07.280
<v Speaker 1>like scaling up again. Something is often better than nothing.

0:03:08.720 --> 0:03:11.600
<v Speaker 1>If you do find yourself having trouble getting remotivated, though,

0:03:12.000 --> 0:03:15.920
<v Speaker 1>there is one surprisingly effective thing you can do. Try

0:03:15.960 --> 0:03:21.720
<v Speaker 1>telling yourself that you haven't quit, You've just paused. We

0:03:21.840 --> 0:03:24.960
<v Speaker 1>pause all kinds of things in life. I'm guessing that

0:03:25.000 --> 0:03:30.560
<v Speaker 1>you get yourself up and get ready for work on Monday, Tuesday, Wednesday, Thursday,

0:03:30.840 --> 0:03:35.120
<v Speaker 1>and Friday. You don't do this on Saturday and Sunday.

0:03:35.640 --> 0:03:38.119
<v Speaker 1>But then you get up and go again on Monday

0:03:38.200 --> 0:03:42.360
<v Speaker 1>without a huge existential crisis. You're two days off wasn't

0:03:42.360 --> 0:03:47.000
<v Speaker 1>a sign of failure. It was just a pause. Same

0:03:47.040 --> 0:03:50.520
<v Speaker 1>thing with any new habit. You didn't stop, you just

0:03:50.680 --> 0:03:54.880
<v Speaker 1>changed the rhythm for a bit. Now. After the change,

0:03:55.400 --> 0:03:58.240
<v Speaker 1>you go right back in and you may pause again

0:03:58.280 --> 0:04:01.680
<v Speaker 1>in the future. But that doesn't mean that you've stopped

0:04:01.840 --> 0:04:05.040
<v Speaker 1>for good. So if you've had a setback with your

0:04:05.080 --> 0:04:09.880
<v Speaker 1>New Year's resolutions, try changing the resolution or just acknowledging

0:04:09.880 --> 0:04:14.280
<v Speaker 1>your pause. You may just find yourself motivated to keep

0:04:14.320 --> 0:04:19.320
<v Speaker 1>going in the meantime. This is Laura. Thanks for listening,

0:04:19.839 --> 0:04:28.960
<v Speaker 1>and here's to making the most of our time. Hey, everybody,

0:04:29.200 --> 0:04:31.320
<v Speaker 1>I'd love to hear from you. You can send me

0:04:31.360 --> 0:04:35.000
<v Speaker 1>your tips, your questions, or anything else. Just connect with

0:04:35.040 --> 0:04:39.440
<v Speaker 1>me on Twitter, Facebook, and Instagram at Before Breakfast pod

0:04:40.120 --> 0:04:44.440
<v Speaker 1>that's B the number four, then Breakfast p o D.

0:04:45.320 --> 0:04:48.160
<v Speaker 1>You can also shoot me an email at Before Breakfast

0:04:48.240 --> 0:04:51.640
<v Speaker 1>podcast at i heeart media dot com that Before Breakfast

0:04:51.760 --> 0:04:54.320
<v Speaker 1>is spelled out with all the letters. Thanks so much,

0:04:54.560 --> 0:05:02.640
<v Speaker 1>I look forward to staying in touch. Before Breakfast is

0:05:02.640 --> 0:05:05.880
<v Speaker 1>a production of I Heart Radio. For more podcasts from

0:05:05.880 --> 0:05:09.880
<v Speaker 1>I heart Radio, visit the I heart Radio app, Apple Podcasts,

0:05:10.160 --> 0:05:12.000
<v Speaker 1>or wherever you listen to your favorite shows.