• Diane Masters

Are you going strong, out of the race or still on the starting block?

We’ve done the New Year resolution thing and (if you’re like me), all those good intentions are now a distant memory. My goal was to exercise for 200 minutes a week, yet by February 1st my resolve had dissolved, and I was back where I started.

The question is, why set goals which we know we’re unlikely to keep? My intention of going from 60 minutes to 200 minutes exercise a week was about getting fitter. The problem was, the route felt so onerous that I was tempted to run (or rather, walk) in the other direction, despite knowing that increasing my exercise would be good for me.

Positivity and determination are your partners for successful change

When thinking about my apparent ‘failure’, two things occurred to me;

One is to be more kind to ourselves and build on those things which are already working. It’s easy to ignore what’s going well and spend time and effort magnifying the negative. We punish ourselves with thoughts like ‘why aren’t I better?’, when we could be kinder to ourselves and see the good that we have already achieved.

Secondly, we’ve really got to want to achieve our new goal. Not just say we want to do it, but really, really want it - and want it more than the alternatives.

Ten steps to success

So, how do we go about achieving our goals and making changes happen?

1. Really understand what it is you want – pinpoint it exactly. Do you want it enough and more than the alternatives to do it?

2. What’s the reward for making this change? It may be feeling healthier by losing weight, getting work finished on time so you have more time with the family, or spending within your means so money worries are reduced. What are the key rewards for you?

3. Talk to yourself in a positive way. Everyone responds better to encouragement than dissuasion

4. Are there alternative options for reaching your goal? It’s the destination that’s important, not the journey. Make sure you’re not missing an easier route

5. Start with one small step. We all know the saying ‘A journey of a thousand miles begins with a single step’. Well, it’s true.

6. By setting smaller goals and achieving those, you’ll develop self-confidence on the way to achieving your bigger goal.

7. Be disciplined – like any muscle, action needs practice. The more you do it, the easier it gets

8. If things aren’t going to plan, explore what’s holding you back. Be completely honest. You need to understand what’s stopping you in order to break the cycle.

9. Are you sabotaging yourself? Doing this erodes your self-esteem and self-confidence - but is very common.

10. Surround yourself with people who support you – develop your own cheerleading team

If all of this sounds easier said than done, and you want someone on your cheerleading team, I’d be happy to grab my coaching pom-poms and join you.

Give me a Y! Give me an E! Give me an S!

Email me at

Call me on 0771 423 5206

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