Setting Your Intentions
The more dire or hopeless your situation, what you think is your goal is probably not what you think it is...odds are, you don't know what your end goal is going to be. If you are over 100 lbs overweight, you will think your goal is to lose weight, but once you are on that journey, you will discover that your goals will shift and change. If your goal is to be pain free, all you can think of everyday is how to not be in pain...but once you learn to manage your pain, you find that you will discover new things that you want to try or do the things that you used to do. This is why I call this setting your intentions. Our intentions are what we are setting in order to discover our goals. I thought my goal was to lose weight and live pain free. As I started to lose weight, I discovered that what I thought were my goals, really were just steps in the way of me discovering what my goals really were.
I have coached people on goal setting and I used it for myself, but where I failed before was not setting my day to day intentions that would lead me to that goal. I discovered the Five Minute Journal through a podcast and I began to set my intentions for the day. The Five Minute Journal is a daily journal where you set your goals for the day and reflect about what you keeps you grounded and why you're doing whatever it is you're doing that day. You do it in the beginning of the day when you wake up and then finish it at the end of day before bed. It's a great tool to use to get you going and to keep you going.
I eventually switched to setting my intentions for a week in a notebook and then went to Post-It notes that I put on my work notebook. I've become so accustomed to it, my goals are pretty simple; generally how many times I want to train, things that I need to get done, days I would do intermittent fasting or macro ratios to achieve. I do this on Monday morning first thing and since I see it all day on my notebook, I don't believe that I have gone a week and not accomplished what was written down in my notebook or on my paper.
So what I want you to do, is start setting your intentions for the day. I would recommend starting with the Five Minute Journal or something similar. I will put a link to it in the gear section. You don't need a fancy journal or notebook, just paper, but it's the act of writing it down. White boards work fine as well. I use one day to day at work to keep me on track. Figure out what mode works best for you, just start setting your intentions daily.