The Power of Setting Small Goals to Achieve Big Results

23 December 2020

It is important to be able to set both big and small goals. Both involve different methods of planning, strategies and a different mindset. But what is the biggest challenge of setting big goals? It is not the setting itself that is the issue for most people. In fact, most people feel inspired and excited. It is the sustained motivation and energy required to achieve them. Setting the bar too high could overwhelm you to the point of demotivation, and discourage you from even getting started in the first place. So while you should keep on dreaming big, break that goal into smaller milestones, as they are much easier to follow through on. Slowly but surely you will bear the fruits of your labour.

What are the benefits of setting smaller goals?

They keep you focused. If you set goals that are too far off into the future, it is easy to set them aside on a daily basis. It is much easier to focus on what you have to do today or this week than it is to focus on what needs to be done in a year’s time.

They encourage action. Ran Kivetz, a researcher from Columbia University, conducted two parallel studies involving coffee-shop reward cards. In the first study, for every ten purchases of coffee, the customer would get one for free. In the second, the customer would also get a free coffee, but after twelve purchases. However, this time, the reward cards had two stamps that were already earned. While both needed the same amount of coffees to avail of the freebie, it was found that customers tended to fill up their cards faster in the second study. This is because they felt they were already making progress towards their goal. With smaller goals, you more easily get a sense of progress, and thus feel more encouraged to keep working.

They form habits. Success doesn’t happen overnight. It takes time for something big to develop, working on a consistent basis to get one step closer to reaching your goal. Therefore, in order to achieve our goals, we cannot rely solely on our motivation to get there – we also need to form good habits. For instance, if you want to be able to write 3,000 words per day for a book you eventually want to write, break it down to writing 100 words daily first. As this becomes a habit, that smaller goal becomes progressively easier to achieve, and you can adjust your goals accordingly until you finally reach that 3,000-word goal.

With all that said, having the desire to set goals is already a big step, so you should be proud of yourself for taking initiative!

The Benefits of Physical Activity on Your Mental Health

23 December 2020

You are probably already familiar with the physical benefits of exercise: to name a few, weight control, a lower risk of heart disease and diabetes, and increased energy throughout the day. However, there are also numerous psychological benefits that are brought about by physical activity that are also invaluable.

The benefits of physical activity

It acts as a sleep aid. Even short sessions of a physical activity can help regulate your sleep patterns. An increase in body temperature can help calm the mind and allows you to fall asleep quicker. Exercise can also help regulate your circadian rhythm, which is our body’s internal clock that determines our sleep-wake cycles. If you prefer to exercise at night, you can try more energy-efficient exercises such as yoga.

It acts as a boost for your self-image and confidence. The physical benefits of a sustained exercise regimen translate into psychological ones: for instance, losing weight and increasing muscle tone will give you a boost in self-esteem and confidence. So even if an aesthetic goal is not what you’re after, it may just happen and you will begin reaping the benefits before you even realised your body has undergone significant physical changes.

It reduces anxiety. Exercise naturally relieves tension and stress due to the feel-good chemical it stimulates in the brain. The more mindful you are, the bigger the benefit. Enjoy the sensation of movement, the rhythm of your breathing or the feeling of cool air against your skin. Incorporating mindfulness into your routine can help better distract from the constant barrage of worries that is currently bothering you.

It reduces stress. Physical activity relaxes the muscles and helps release tension in your body. An increased heart rate stimulates the production of neurohormones, which improves mood but also helps you think more clearly. Exercise also requires the body’s central and sympathetic nervous systems to communicate with one another, which also contributes to the body’s ability to handle stress. When facing challenges in life, exercise provides a healthier alternative to more harmful outlets, such as alcohol and drugs. With a combination of different outlets in your arsenal, such as exercise, art and a strong support system, you can do whatever you set your mind to.

It can alleviate depression. A recent study done by the Harvard T.H. Chan School of Public Health found that running for just fifteen minutes a day (or walking for an hour) reduces the risk of major depression by 26%. Research also shows that having a consistent exercise regimen can reduce the risk of relapse. This is because it promotes favourable neural growth in the brain, reduced inflammation and activity patterns that create those feelings of calm and tranquility and a general sense of well-being. Endorphins are powerful hormones secreted within your brain that also help boost your energy. At the very least, exercise serves as a distraction which allows you to momentarily escape from negative thoughts and life’s challenges.

It empowers the brain and keeps it young. Exercise helps prevent memory loss by strengthening the hippocamus, the region of the brain that controls our memory and learning. Studies also show that physical activity boosts creativity – you never know, that fifteen-minute jog could remove your frustrating writer’s block.

It is clear that the body and mind are closely linked – what benefits the body is likely to benefit the mind, so see exercise as hitting two birds with one stone!