Part 4: Consistent Action
Before we get into the details of taking consistent, continued action let’s start with a review of how we got to this point. First, we talked about building awareness around your actions by taking inventory of what you do & where you direct your energy on a daily basis. Then, we discussed understanding what those actions are and WHY you take them - considering whether or not they align with how you want to be spending your time. Lastly, we talked about choosing 1-2 actions that you would like to change, incorporate or really nail down that specifically align with your priorities & goals.
Not sure what is going on? Take a minute to catch up before diving in to part 4!
Part 3: Choosing to Take Action
With this new awareness around your daily actions, we can start thinking about how we can take continued action that actually leads to real, sustainable change. Principally speaking, it’s important to keep this SIMPLE. Habits require time & repeated action to become a solidified part of your life.
In general, I like to tell people to choose 1 new action - then cut it half at least once to end up with something that is EASY to incorporate into your current life. Sure, it might be a slight challenge but it shouldn’t feel like an overwhelming change or even one that requires tons of effort - these are markers of unsustainability. We are going for a slow, cascading effect that LASTS and empowers you to keep going.
Okay, that all sounds good on “paper” but how do we choose just one action? Let’s break it down using the same example from Part 2&3 - plus a few more details for specificity sake.
Desired Outcome: Taking Daily Walks (30 minutes minimum)
Current Action: Inconsistent Daily Walks around 8AM (0-10 minutes)
Why This Outcome: Increase Daily Movement to Improve Overall Health
Step 1: Choosing a Starting Point
Start with the end goal - 30 minute daily walks.
Half it - 15 minutes daily walks.
Half it again - 7.5 minute daily walks.
Based on current action being inconsistent 0-10 minutes, I felt it was necessary to divide this twice in order to find a more appropriate/doable starting point of 7.5 minutes per day.
Step 2: Scheduling
Ben Franklin really said it best - “If you fail to plan, you are planning to fail.” This is 100% accurate. Actions & habit formation require deliberate planning in order to set us for success in the next step - execution.
Walks are typically happening around 8AM already - so why would we change this? We wouldn’t unless we have some foreseeable conflict. For some, it’s helpful to have a calendar hanging on the wall, other people would prefer to set a reminder or alarm on their phone.
Step 3: Execution & Accountability
So now you’ve got your starting point and have scheduled this new action into your calendar. At the end of the day, this means nothing without consistent execution of the plan and the only way to ensure you’re being consistent is to track it!
Tracking could be with a coach, in excel, that calendar on the wall, a to-do list or in a planner. Visibility and ease of tracking are a few keys here. So choose something that is easiest for you or is something you already use in other areas of your life.
Step 4: Refinement & Growth
This step in the process comes when you have executed enough times to know you are ready to move forward. What are signs you are ready?
You have taken consistent action for several weeks
That action feels easy now - you find yourself just doing it.
You are 100% confident adding more will feel as easy as the first step
You’ve hit that 7.5 minute walk for 4 weeks straight (maybe missing a few days here and there b/c life and all) but overall consistency is there and you’re feeling super confident in your new habit. It feels more like second nature rather than something new. Then and only then is it time to consider adding more time.
Step 5: Rinse. Repeat.
Now don’t go getting all fancy here. Do that same exact process over and over until you reach that 30 minutes per day with ease. Then, pick something new and do it all over again!
The immediate reward for starting off conservative when building new habits may not feel the same as taking lots of action all at once BUT the long-term compounding effect of small actions is the ultimate pay off. This is how we really get to where we want to go. When we become aware of how our actions do/don’t serve us in reaching our potential we are then able to begin making changes. Be patient, keep it simple and take time to understand WHY you do everything that you do on a daily basis. And remember, this is not a linear process - it is more of a spiral upwards.
