3 Steps to Achieving Your Goals | Ask a Therapist

Summary

In this insightful video, therapist Ryan addresses questions from Headspace members on navigating motivation, mental health, and life changes. He shares practical tips for overcoming feelings of unmotivation, such as celebrating small wins, setting SMART goals, and using meditation to build motivation. Ryan emphasizes the importance of self-compassion, managing stress, and changing environments to boost productivity, particularly during difficult times like winter or significant life transitions. With a warm and supportive tone, Ryan encourages viewers to slow down and embrace the process, reminding them that small steps toward their goals are worth celebrating.

Takeaways

• 😀 Motivation struggles are often compounded by self-judgment, which can make it harder to shake off feelings of being lost or unmotivated.
• 😀 When going through major life changes, it's important to slow down and celebrate small steps to avoid getting overwhelmed by the end goal.
• 😀 Breaking down large goals into smaller, actionable steps helps make progress feel achievable and allows for celebration along the way.
• 😀 Self-care habits should be realistic and aligned with your personal values to improve mental health and foster long-term success.
• 😀 Setting SMART goals (Specific, Measurable, Actionable, Relevant, and Time-based) makes it easier to accomplish tasks and stick to them.
• 😀 To address unmotivated feelings, changing your environment (e.g., leaving the house or changing rooms) can help shift your perspective and spark motivation.
• 😀 Instead of forcing motivation, be kind to yourself and allow space for feelings, which can help alleviate the pressure to always be productive.
• 😀 Creating a balance between work and life is essential for managing stress and anxiety. Start small and be consistent with self-care practices.
• 😀 Programs like Headspace's guided meditations, such as the Motivation Run, can help improve motivation even if you don't want to engage in intense activity.
• 😀 Motivation is a gradual process, and even small actions like making your bed or journaling can create positive momentum to combat feelings of being stuck.

Q & A

What role does self-judgment play in motivation, according to the script?

Self-judgment can be a significant barrier to motivation. When we feel unmotivated, we often judge ourselves negatively, which makes it harder to overcome that feeling and move forward.

How can breaking down large goals into smaller steps help with motivation?

By breaking large goals into smaller, more manageable steps, you can celebrate small wins along the way. This reinforces that you're taking necessary actions toward your goal and helps maintain motivation.

What advice is given to Vicki for staying present during major life changes?

Vicki is advised to slow down and celebrate the small wins along the way, such as enjoying moments like the first night in a new house. Taking time to appreciate these steps can help reduce stress and make the journey more enjoyable.

What is the SMART goal framework, and how does it help with goal-setting?

SMART goals are Specific, Measurable, Actionable, Relevant, and Time-based. This framework helps make goals clear, achievable, and manageable by breaking them down into actionable steps within a defined timeframe.

Why is it important for goals to be relevant to personal values?

Goals that are not relevant to personal values can be harder to follow through on. When a goal aligns with what's truly important to you, it becomes easier to stay motivated and committed.

What guided meditations are recommended for motivation?

The script recommends guided meditations like 'Motivation Run' and 'Motivation Jog' from the Headspace app. These can help increase motivation by guiding users through a focused meditation to improve their mental state.

How does changing your environment help with motivation?

Changing your environment helps break the cycle of stagnation. It shifts your sensory experiences, which can change your perspective and reduce the mental blocks that hinder motivation.

What simple actions can help build motivation when feeling stuck?

Simple actions like making your bed, taking a shower, or even journaling can help create a sense of progress and shift your mindset. These small tasks can help get you moving again, even if it's just one step at a time.

What is the connection between weather and motivation, especially in winter?

The weather, especially in winter, can make it more difficult to leave the house, which can exacerbate feelings of being unmotivated. However, even small changes in your immediate environment can help improve motivation.

What is the importance of checking in with your feelings during tough times?

Checking in with your feelings is important because it allows you to acknowledge and validate your emotional state. It's okay to feel unmotivated, and understanding your emotions can be a key step toward managing them effectively.