The Olympic games take place every four years and athletes have one goal in mind: to do their best and bring home a medal. Do you think they wait until the year before to start training? They chunk down their four years of training time so that each month, week and day includes the training hours they need.
When we have big goals, we become overwhelmed and give up easily. This is
because our brains can process only so much. Goals like “I want to lose fifty to a hundred pounds” are great, but if they aren’t chunked down, it’s easy to give up. To succeed in your weight-loss journey, you need a plan. Your goals have to be aligned with your behavior and actions. A behavior has a very short time line because as soon as you do it, it’s done! How do you align your big long-term goal with your short-term behavior? By chunking down your big goal into manageable weekly and daily goals.
Craig promised himself he would start eating a healthy breakfast instead of skipping breakfast altogether. The first week, he decided to eat oatmeal every day, and he noticed that he felt better and had more energy. The second week, he incorporated a walking program. He walked for five minutes the first day and added five minutes each day until, within two weeks, he was easily walking sixty minutes a day.
Before her accident, Sandy skipped breakfast and lunch and would be ravenous by suppertime. She would eat a huge meal and snack at night. She decided to
incorporate protein smoothies for breakfast and lunch so that her body could get used to digesting food during these times of day.
Bob drank a can or two of soda every day. His first step was to switch to diet soda, and after a few months he decided to drink only one can of club soda. At the same time, he decided to give up white sugar for honey.
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