How can I get better every day
A little better every day - the principle of gradual increase
Why Do Most New Year's Resolutions Fail? Are we giving up too quickly? Are we setting too big goals?
Big goals are important! If we are passionate about something, we can also muster the necessary discipline and perseverance for it. No, most master plans fail because we take on too much at once! And don't live according to the principle: "Every day a bit better".
A little better every day: Don't do too much!
An example: You want to take part in a half marathon: 21 kilometers. To do this, you want to go jogging every day from tomorrow. Great idea! You jump out of bed, shoes on and let's go! Full of energy you can last almost 10 km. The next day the same: 9.5 km. On the third day you are not quite in shape: after 6 km the air is out. On the fourth day you wake up and feel sick just thinking about 21 km jogging. You break off. And no longer run.
Most people overestimate what they can do in a day and underestimate what can be done in a month or year. This has drastic consequences for New Year's resolutions.
Ignited by new projects, we are on fire. Nothing seems impossible. We change our life! But this flash in the pan of enthusiasm is burned up after just a few days. What then counts are the small successes, ours motivation to keep alive.
Note: To learn more about it, check out this sample lesson from the online course "Personality development: a little better every day":
A little better every day: what does research say?
Psychological research says that for new habits it is crucial that success outweighs failure.
For our example: Instead of being overly motivated to start a 21-kilometer run on the first day, only to notice two days later that you cannot keep it up, how about 2 km to start with? Clearly, that won't be enough for you in the long run.
So the next time you walk another 2.5 km. After a month you might be at 5 or 7 km. You will be hot to finally do 10 km. Treat yourself to this in the second or fourth month - depending on the type of training. From then on, you will continue to improve slowly but continuously: a little bit every day! After 5-6 months you will run your first half marathon. And by the way, you've achieved something much better: you have become used to running.
The rule is: what we do every day for three weeks becomes a habit. Jogging is an activity that you associate with success and progress and that is now an integral part of your daily routine.
In order to keep this habit you should now ask yourself one more question: How does jogging stay a sense of achievement for me?
A little better every day: 5 ideas on how to create a continuous sense of achievement:
1st idea: social commitment
Belonging to a group and being recognized by others is very important to many people. You too? Then you can use this social motivation for yourself.
Find a friend to meet up with for a run. Then it will be harder for you to find an excuse. A small group of jogging colleagues can be even more effective. Then it doesn't matter if someone doesn't have time.
But be careful! The larger the group, the smaller your obligation: no one will notice when you are absent. It is best to have a group of three to four people with whom you have made a clear agreement: you go running together every Tuesday and Thursday evening.
2nd idea: positive reinforcement
Countless psychological experiments show that if we are rewarded for a behavior, the probability that we will repeat the behavior increases. Of course, you don't need to wait for someone to reward you for your jog. You have to reward yourself!
If you go for a run in the morning, you can treat yourself to a nice breakfast afterwards. If you prefer to run in the evening, you can then comfortably watch an episode of your favorite series. The important thing about positive reinforcement through rewards is that you reward yourself immediately after your performance and choose an “extraordinary” reward - something that you do not indulge yourself every day anyway.
3rd idea: Proactive Scheduling
Pretend your morning jog is just as important as that Review interview with your boss in the afternoon. Take your time consciously and enter the "appointment" in color in your calendar. When you have successfully completed the jogging round, tick off this date for yourself and look forward to the completed to-do. By the way, there are many helpful apps for proactive scheduling that remind you of your project.
4. Idea: visionary goal
You have certainly already had this experience yourself: If you have a goal in mind that you are passionate about, then working on that goal will be a lot more fun. For this to work, there are two conditions: You The goal is positive and realistic.
If you are thinking of the half-marathon and already don't feel like doing it, then this goal will not motivate you. Under these circumstances, you should adjust your goal: Perhaps you decide to take part in the marathon in London and at the same time reward yourself with a short break in the British metropolis. That sounds a lot more exciting!
5. Idea: Constructive framing
Always look on the bright side of life!
This also applies to your project. If, on the one hand, you want to go jogging more often, and on the other hand, consider outdoor sports primarily an unpleasant imposition, you are faced with a very large hurdle every time you want to go out to run.
So you should rather think about it: Why does jogging in itself enrich my life? Maybe you enjoy the time to yourself, maybe you appreciate the fresh air that wakes you up in the morning, maybe you just enjoy being outside in nature. You associate all of these positive aspects with your daily jogging session. This means you need a lot less self-conviction to stick to your plan and go for a run outside.
Of course, the principle of gradual increase also applies in all other areas. If you want to learn a language, you shouldn't do 10 grammar pages every day. That is too much and for most of them not feasible in the long term. Instead, bake smaller buns. For example: 3 new words a day. Continuity is the key!
Finally: make a plan! There is one to do this beautiful quote from Tony Robbins:
If you talk about it, it's a dream. If you envision it, it's possible. But if you schedule it, it's real.
Again at a glance: the principle of gradual increase ... or: every day a little better!
- Get involved attractive destination and do one concrete plan with a generous amount of time in which you want to achieve it with a small daily effort.
- Start with little and stick with it every day on it.
- Note Your successes. You will be proud of what you will have achieved in just a few months!
If you would like to integrate the principle “a little bit every day” into your life, then take a look at the online course “Personal development: a little better every day" at. It is worth it!
Author: Wladislaw Jachtchenko / Johannes Stark
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