It can be very tempting to start something new in order to improve an area of your life, like getting fit, eating better or working smarter. The thought process goes something like this:

“I’m fed up with being (out of shape, overweight, tired all the time, late home from work every day, etc). I’m going to read up on the topic and try and make some changes that will help me to change things. Easy!”

But rarely is it easy to make these kind of changes. There have been many times in my life when I’ve got down on myself for not being great at something and it can be a huge frustration – “everyone else is good at (getting up early and exercising, writing blog posts every day, etc). Why can’t I do the same?” – making you feel even worse.

Good intentions are one thing, but turning them into habits or rituals is the key to making lasting changes. I have a few bad habits, the worst of all being an addiction to biting my finger nails that I’ve had for as long as I can remember, but the way this habit works acts as an indicator of the power and strength of habits. If you can make an action or activity a habit you are very likely to continue with it and deliver on it every day. 

Try setting some realistic goals for a start. It can help to set some targets that you have a really good chance of achieving that will also act as milestones on the journey to something even bigger. Saying today that you’re going to read a new book every week for the next 12 months is great but very hard to achieve and your confidence would be seriously knocked if you gave up after a few weeks. But aiming for a more achievable target – two books in the next month, for example – can give you something to aim for that will help the habit to form and you can then set a slightly bigger target once that one has been knocked off.

Once you’ve set a realistic goal and achieved it, give yourself a reward. It doesn’t have to be chocolate or a whole new wardrobe, but a small and simple token to say you are on your way and you’ve made the first step is enough to keep you on track. Small rewards can also increase your motivation as the challenges come along so as you set another new target, also set think up another reward.

And finally, don’t be too hard on yourself. Life is short and time spent harming yourself or running yourself down with constantly negative thoughts about how bad you are for having three glasses of wine instead of the one you were aiming for is negative energy that will stop you from making a positive impact in your life. Give yourself a chance to start afresh and set another goal as quickly as you can. Believe that you can achieve whatever target you have set and give yourself every chance possible of making it happen – such as not going to the pub for a few days.

Ian Mountford is a Strategy Coach providing motivation and guidance to entrepreneurs, wannabe or fully-fledged. He draws from his own experience of building businesses from the ground up and spending many years helping clients to consistently achieve their goals and aspirations. Ian works with clients face-to-face and internationally.