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In the first part we learned that the reason why most of us give up on our New Year’s resolutions all so soon, is that our identity is in conflict with our new goals. To really successfully follow through this time (this year) we need to change our identity, for example from coach potato to being a runner.

Easier said than done. One way was to first find out what new identities we could be and write that out. However, this soon might get boring and we tend to give that up before we see any change and results. But there is something else you can do, something of a more practical nature. This is where GOATs and the 3 x 30 system comes in.

The main reason we want to change our identity is to support all the actions that we need to do to reach our goals. But it also works the other way around. Actions, especially successful actions, support our new identity. According to Steven Pierce it is of advantage to break  our sometimes overwhelming goals down to specific tasks that we can follow.

GOAT for weight loss

Goals: having a slim, toned figure

Objective: Losing 10 kg and build some muscles

Action: go on low card diet and do kettle bell exercises

Task: get low carb plan meals, make shopping list, search internet for new recipes, research kettle bell exercise, get an exercise plan, join gym or buy own equipment, look for a training partner etc.

3 x 30 system for tasks

to keep each task doable, but effective, you do not only need to identify the specific task, but also you need to make a plan what you do when and where to make sure it gets done. Additionally you would want to limit that task to a period of 30 minutes at a time. While losing weight can be overwhelming and frustrating, everybody can do something for 30 minutes!

3 (what, when, where) x 30 minutes

Examples:

what: search internet for low carb recipes for 30 minutes

when: Wednesday evening

where: home

what: get kettle bell exercise video

when: Thursday lunch break

where: sports shop

These are all tiny steps leading to your ultimate goal weight. So start making a plan and break it down to single achievable tasks. You do not need to know all of the necessary steps ahead, you will find your way while walking the path.

Just start walking and keep going!

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