Do you want to create better health, wellbeing, energy, and vitality in your life in 2019? Have you made resolutions in the past that you haven’t been able to stick with? Please
don’t give up on having goals, but I suggest you take a slightly different approach as you begin 2019. I invite you to delve a little deeper into your intentions in order to create the internal motivation you need to see them to fruition.
In the year-long program for women that I lead, we start out each 12-week season by completing a worksheet called the WWAS (What, Why, Anchor and Sabotage). I am sharing this now with all of you because participants in the Vitality Circle have found it to be a very helpful tool. My hope is that you will use it to create a year rooted in awareness, self-care, and reflection.
Let's get started. Divide a piece of paper into 4 sections. Fill them in with the following information:
Section 1: WHAT. List the outcomes you are ready to set in motion.
For example: I want to sleep better. I want to live where I am well-rested, clear headed, and energized.
Section 2: List WHY you want these outcomes.
For example: I want to sleep better so that I can perform better at work. I want a promotion and a raise. I want to have energy to play with my kids after work.
Section 3: Create your Anchor Statement.
Your anchor statement anchors your future potential in your present consciousness and in your emotional body.
For example: I prioritize sleep at night and in the morning I rise and shine!
Section 4: Understand Sabotage!
You know yourself pretty well at this point. What are your patterns of how you tend to trip yourself up? Be specific and vulnerable so you can’t fool yourself or anyone else.
For example: I tell myself that other people’s needs are more important than my own, I lose track of time watching TV or scrolling on Facebook in the evening and end up staying up later than I want, I push the snooze alarm repeatedly every morning.
How honest can you be with yourself about WHAT you want, WHY you want it, and how you are going to SABOTAGE your best efforts? Come back again and again to ANCHOR yourself in your future reality. You can use the WWAS over and over to achieve goal after goal, but I suggest you focus on one goal at a time.
The other important key here is that you focus on what you get, not what you are giving up. For instance,“I get to crawl in bed at 9pm and read a relaxing book. I get to be cozy, warm, and nourished by sleep tonight which will make tomorrow amazing” not, “If I go to bed early, I'll have to miss that thrilling vampire series on TV that I have gotten addicted to. Or I won't get as much accomplished today as I had planned.” The mind is a powerful machine. If we feel inspired, we want more of that inspiration. If we feel deprived, we will throw in the towel before we’re out of the gate.
It’s important to take small, easy steps toward our goals. Look for the “low hanging fruit.” What is the next tiny action you could take toward becoming the person you want to be? Make it so easy you cannot procrastinate or talk yourself out of it. Maybe it's putting your running shoes out before you go to bed so they are easier to put on in the morning. Maybe it's setting reminders on your phone to encourage you to drink water throughout the day. Here are some sage words of wisdom from James Clear, a leader in the behavioral science of habit change and author of Atomic Habits:
"Every action you take is a vote for the type of person you wish to become. Start small: a habit must be established before it can be improved. Never miss twice." ~ James Clear
Each small step you take moves you in the right direction. Before you know it, you will achieve the outcomes you are seeking. Come back to your WWAS daily and let it help you keep your eyes on the prize. Here’s to an amazing 2019!