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The Real Reason You Don’t Achieve Your Goals (and One Easy Thing You Can Do About it)

You’re reading The Real Reason You Don’t Achieve Your Goals (and One Easy Thing You Can Do About it), originally posted on Pick the Brain | Motivation and Self Improvement. If you’re enjoying this, please visit our site for more inspirational articles.

Do you ever feel like it’s so hard to get things done? Like you’re stuck in a hamster wheel running and running, but you never get anywhere? The work keeps coming and you think to yourself, “I can’t wait until the one day I catch up with everything so I can finally get started on what I’ve really been dying to work on,” but the day seems to never come and you have no idea when it ever will. You just hope one day, it does. You probably have caught on by now how hard it is to achieve your goals let alone make the time to try and complete them. It doesn’t take long from going to the gym for the first few days to missing that first day of your workout to eating the tub of ice cream to comfort yourself from the feeling of failure yet again. You’re not alone, and fortunately, there is something surprisingly simple you can do to finally achieve your biggest goals and accomplish things you never would’ve imagined being able to do.

When It Comes to Achieving Your Goals, Inspiration is Never Enough

When you hear the underdog stories of people achieving some of the biggest successes who came from nothing, you can’t help but be inspired and experience a little boost of motivation to something about your own life as well. The problem is inspiration isn’t enough. How many times have you been inspired to make a change in your life whether it’s to lose more weight, quit smoking, or spend less money only to find yourself in the same old bad habits again? Inspiration these days are easy to find. You can watch a Ted talk at the click of a button, or stream some Netflix to watch an amazing movie. The real problem here isn’t about finding more inspiration or motivation, it’s about the routines you have in your daily life.

You’re Routines You Can’t Get Yourself Out of Are the Key Problem

Maybe you’ve wanted to write your book, but taking care of two kids and providing for your family daily makes it tough for you to find the energy to squeeze in time to write. Maybe you’ve been hoping to eat healthier, but you get so busy at work it’s hard to find the time to get a proper meal. Maybe you want to quit smoking, but the stress at work always makes you crave that cigarette so bad so you run outside to light it up. The reality of why it’s so hard to break out of old routines is simply the fact that it is a routine. We are creatures of habit. Charles Duhigg explains in his book “The Power of Habit” how the basic structure of our habits consists of a cue (trigger), the routine, and the reward.

For example, when you wake up first thing in the morning, you have your phone next to you and your curiosity triggers you to check your email. You want to know if you received any interesting emails so the routine is to browse your inbox, and once you do so, your curiosity is rewarded and a surge of dopamine takes place to makes you feel good. Duhigg teaches the key to turning bad habits into good ones is when a cue triggers you to start a certain routine, you need to figure out how to change the routine into another one that still produces the same reward. If you were a smoker and your ten-o-clock break time comes, this cues you to go out to the street and light up a cigarette in order to obtain the reward of relieving your stress by getting that rush of nicotine in your body. The idea is maybe rather than doing the same routine of lighting up a cigarette, maybe you can go for a nice walk or meditate to achieve the same reward and relieve your stress. I’ve attempted to change my routines, but it was so much easier said than done. Especially when the cues come up so often, it’s so much easier to just stick with what you know or what you have been doing already. It wasn’t until I realized there was one simple thing I could to change up my routines, which was to change the environment that promoted my old routines.

The Key to Changing Up Your Routines: Start making Changes in Your Environment

Science has shown when you change your environment such as when you go on a vacation to a beautiful tropical country abroad, it rewires your brain, which can promote both mental and physical health. The same applies when you want to replace a bad habit with a good one. If you were to change up your environment even in the smallest ways, it can interrupt your brain from going into the same old habit and develop new neurons in your brain to increase your capability of changing. The key is to change up your environment in a way to make it as easy as possible for you to partake in the new routine you are trying to set for yourself. Let’s say you’ve been hoping to read more, but you find yourself too busy to do it. You examine your daily routines and you realized you spend about an hour on your phone every night distracted by random information on your social media feed before you go to bed. A few small changes to make to your environment can be to put your phone in the living room at night and place the book you want to read on the nightstand next to the bed so you have direct access to it when you hop in. By modifying your environment in this way, the chances of you developing a new routine is much higher than if you were to have your phone in your room next to your bed and your book out of reach on the bookshelf in the living room. So when you’re feeling down about not achieving all the things you were going for, maybe the simple subtle changes you can make to your environment will lead to the big results you are hoping for. Let’s test this out! I’d love to hear about any results from the simple changes you make to your environment in the comments below.

You’ve read The Real Reason You Don’t Achieve Your Goals (and One Easy Thing You Can Do About it), originally posted on Pick the Brain | Motivation and Self Improvement. If you’ve enjoyed this, please visit our site for more inspirational articles.

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About Darren Webb

Hello & Welcome to my blog. My name is Darren Webb and i'm on a magical successful journey and also helping others have a more stress free relaxed life. I truly hope that you find a lot of useful information on my blog and that it helps you through your life. Please feel free to contact me at any time.

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10 Things to Avoid Before Going to Bed

You're reading 10 Things to Avoid Before Going to Bed, originally posted on Pick the Brain | Motivation and Self Improvement. If you're enjoying this, please visit our site for more inspirational articles.

After working for the whole day, running from one place to another, handling boss and irritating colleagues, the only thing which can make your day is a good sleep. But good sleep doesn’t mean lying in bed for 9 hours and still feeling exhausted after waking up. A good sleep means that even after taking 6 hours of sleep, you should feel recharged again to work for the whole day.
Although there are many things which you can do to get a good, relaxing and deep sleep there are also many habits which you should never follow before going to bed and in this blog post, we will be looking at those 10 things which you should always avoid before going to bed.

1. Alcohol
A small glass of wine before going to bed sounds like a fascinating idea and it surely will help you to fall asleep but if you are concerned about the quality of sleep and then you should never consume any type of alcohol before going to bed.

2. Mobile Phone
Many studies have shown that using a mobile phone, tablet, e-reader or even watching television before going to bed can disrupt your sleeping. So, if you want to experience a deep sleep, then you should always avoid any light-emitting device before going to bed.

3. Caffeine
Caffeine stays in our body for almost 10-12 hours and even a small cup of coffee contains at least 80 to 120 milligrams of caffeine. And you must be aware of the working of caffeine in our body and how the employees of late night shift consume it for staying awake. So avoid consuming any type of caffeine before going to bed.

4. Chocolate
If you are a sweet tooth then consuming chocolate after dinner as a dessert might sound like a very good idea but you should know that even chocolate contains a significant amount of caffeine and especially dark chocolate. So replace your idea of consuming dark chocolate with any other dessert which will not keep your eyes wide open even at midnight.

5. Big Meal
Devouring a big meal before going to bed can also disrupt your sleep. The reason behind this is after taking a big meal, your metabolism has to kick in and that can affect your sleep. It can also lead to gastroesophageal reflux diseases, weight gain, and other serious bad effects on your body.

6. Lots of water
Drinking water is very much necessary throughout the day but if you have completed the quota of your water consumption in a day, then there is no need to drink a jug full of water before going to sleep - it will result in unnecessary trips to the bathroom which obviously disrupt your sleep.

7. Wrong food
Including foods like a cheesecake in your everyday dessert sounds very delicious but you should know that, food products which are high in saturated fat and sugar are a major cause of disrupted sleep.

8. Smoke
Although smoking is injurious to your health, regardless of the time you consume it smoking just before going to bed can cause disruption in your sleeping habit as well. Many people think that smoking will help them relax but the nicotine content in products like cigarettes can make your insomnia worse.

9. Exercise
Just like drinking water, exercise is also very much necessary for keeping you in shape and good health but doing it just before bed allows your-feel good hormones to get active and thus it can also affect your sleep.

10. Bath
A nice warm bath can help your body to relax and then after sometime, you can get lost in your dreams of the deep sleep but if you are planning to go instantly to bed after taking bath then instead of feeling relaxed, it can keep you awake for late night as well.

A good sleep is as necessary as food, air and water are for the body and brain. So, if you want to sleep properly throughout the night, without feeling exhausted for the whole day, then you should always avoid the above-mentioned things before going to bed.


Saurabh Gupta is a technical content writer at Cloudwalks His area of expertise includes software, cloud computing, cybersecurity and life lessons.

You've read 10 Things to Avoid Before Going to Bed, originally posted on Pick the Brain | Motivation and Self Improvement. If you've enjoyed this, please visit our site for more inspirational articles.

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From the Experts: 6 Tips to Stay Motivated, Anytime, Anywhere.

You're reading From the Experts: 6 Tips to Stay Motivated, Anytime, Anywhere., originally posted on Pick the Brain | Motivation and Self Improvement. If you're enjoying this, please visit our site for more inspirational articles.

We all have our own moments of doubt, distress, and complete laziness. But what usually determines someone`s success or failure is your ability to stay motivated especially during their toughest times.  I`ve worked on this topic for years and below are some of the things you can do to stay motivated.

1. Work Your Negative Thoughts Out
Tony Robbins was right when he said the difference between you and success is the bullshit story you keep telling yourself. These limiting beliefs are keeping you in doubt and the only way to stay motivated is by exposing them to journaling and expressive writing. Studies have found that those who completed four weekly journaling sessions for eight weeks were less worried and more motivated, than those who didn`t.

2. Remove Performance Barriers
Tim Ferris has a simple learning technique that works like magic. Whenever you`re about to learn a skill or do something new, take some time to list all your reasons to quit.

Your goal, after identifying these barriers, is to complete the first five sessions of whatever you want to practice. Why five? Because that`s what your brain needs to create wirings for new habits.

3. Do Less of The Things That Aren`t Aligned With Your Goals
Sales mogul, Grant Cardone once shared a story about someone who worked with him at McDonald`s. Unlike Cardone who was only there for the money, this guy was super pumped to go to work. Why?Because his goal was to learn everything about the business and open his own McDonald`s franchises. Soon Cardone was fired and that dude went on to achieve his dream.

4. Create Necessity
Brendan Bouchard once asked a client, an Olympic sprinter, who he thought was going to win the race. And the man replied, “I will get on the guy who gets down at the blocks, looks at the finish line and says ‘I`ve got to do this for my mom."

This is the power of WHY. Whenever you lack motivation, ask yourself why, or for whom, do you want to reach that goal. If you keep digging, you`ll always find something worth working hard for.

5. It`s like a bath
“People often say that motivation doesn't last. Well, neither does bathing - that's why we recommend it daily.” - Zig Ziglar
You usually hear people saying, “I don`t feel motivated to chase my goals.” Well, maybe if you write them long enough you`ll eventually feel pumped to go after them.

You must commit to writing your goals at least once a day, every day regardless of how good or bad you feel because, at the end of the day, the quality of your life will come down to what you`ve chosen to pay attention to. So you`d better pay attention to something worthy.

When listing your goals, write down whatever makes you pumped. If “I`m making my first million before my 25th birthday” doesn`t motivate you, then think about listing all the things that you want to buy, or experience, when you make your first million. A trip to Italy, a courtside seat in a Lakers` game, spending X amount of dollars guilt-free…etc.

Forget about what others tell you goals should be, as long as the ones you`ve chosen make you feel excited then you`re good to go.

6. Get a Quick Jump on the Day

It`s much easier to change feelings with action that to do it the other way around. Why? Because you have more control over actions than over feelings. As William James once said, "By regulating the action, which is under the more direct control of the will, we can indirectly regulate the feeling."
If there`s one nugget I want to leave you with then let this be it: Productivity comes before motivation and not the other way around. This is why you must start the day with a bang regardless of whether you`re an early bird or a night owl.

The quicker you start the day with a victory, the more motivated you`ll feel during the rest of it. So cut Facebook, meaningless texting or T.V., and focus all your efforts on getting something done.

Any sort of productivity, no matter how small. Just remember that once the ball starts rolling you`ll feel motivated to get more done. An object in motion will stay in motion, so sayeth the law.

Marwan Jamal is a fitness and health blogger at and a great fan of the gym and a healthy diet. He follows the trends in fitness, gym, and healthy life and loves to share his knowledge through useful and informative articles.

You've read From the Experts: 6 Tips to Stay Motivated, Anytime, Anywhere., originally posted on Pick the Brain | Motivation and Self Improvement. If you've enjoyed this, please visit our site for more inspirational articles.

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