Intentional Letter: Make it Easy
An idea (easy and resilient)
If you want to accomplish your big dreams in life, set clear goals. Most big dreams don't happen by accident. They happen with intentional and consistent effort.
Last week, I talked about how we can get off track with planning in the new year by underestimating how much progress can be made in a year or by trying to do too many new endeavors all at once.
The sweet spot is in the middle.
I recommend one word (my word this year is "health") and three goals for the year.
This 1-and-3 Method is simple, focused, and easier to keep top of mind.
But setting goals is just the beginning. Next, we have to create a plan and build momentum towards those goals.
Sometimes a plan involves discrete projects and tasks, but often an effective plan simply requires small, repeated behaviors over time.
Consistency over intensity.
As James Clear said so well in Atomic Habits, "We don't rise to the level of our goals, we fall to the level of our systems."
Goals are essential for setting a target and creating a clear vision of success, but we need systems to move from good intentions to a high likelihood of achievement.
Systems are the small, repeatable habits you must consistently do to achieve your goal.
For example, one of my three goals for this year is to finish a book proposal by the end of 2025. This is a big goal for me, and it's a lifelong dream to write a quality book that can help people.
But how do I go about achieving this goal? I need a plan. I need systems.
To write a book proposal, I need to research, write, and edit consistently over the next 12 months. I need to build a habit of research and writing, and that habit needs to find its way onto my calendar.
Reflecting on my own experience and looking at the research on habits, one key to starting any new habit is to make it easy.
This often means starting small, removing barriers, and trying to make it as enjoyable as possible.
If you want to start running in the mornings, set your shoes and running outfit out the night before. And instead of trying to run for an hour, run for 10 minutes. You're making it easy to do your desired behavior.
If you want to consistently take your vitamins, set them beside something you already do everyday. For me, this means setting them beside my coffee maker. I'm making it easy by connecting it to a behavior that is already easy for me to do (I never miss my coffee ☕️ 😊).
This is known as habit stacking.
To break a habit, we do the opposite: make it hard. If you want to stop eating sweets, don't have sweets at home. If you want to stop getting on your phone, put your phone in a drawer or turn it off.
So, think about your three goals for the year, and let's come up with a specific set of habits that will help you achieve the goal.
What are the small, repeatable behaviors that you need to do consistently to achieve the goal?
Then, think about how you can make those habits easy and visible (on your calendar).
One final point on making progress through habits: don't give up.
One of my favorite insights from Atomic Habits is this idea of The Plateau of Latent Potential.
When we set out to build a new habit, we often expect progress to be linear. After weeks of putting in consistent effort, we want to see visible results. This is when we find ourselves in what Clear calls the Valley of Disappointment, and this is when most of us give up (see image below).
But giving up would be a mistake. All of that effort was not wasted. It was simply stored up.
In many cases, we were just about to experience significant breakthrough, but we gave up too soon.
As you think about your goals and come up with habits that will build momentum to achieve your goals, expect progress to be slow at first.
Don't give up when you're in the Valley of Disappointment. You may be just about to get a nice breakthrough with a big boost of momentum that could propel you forward towards your dreams.
A question
Communication skills may be the #1 most important skill for leaders.
What is one way you can invest in improving your writing, speaking, or listening skills in the next 6 months?
A quote and resource
“In order to design successful habits and change your behaviors, you should do three things. Stop judging yourself. Take your aspirations and break them down into tiny behaviors. Embrace mistakes as discoveries and use them to move forward.”
—B.J. Fogg in Tiny Habits
The Mission
I am on a mission to help thousands of leaders gain clarity, courage, community, and consistency in their lives. Thank you for joining me on this journey!
I'm rooting for you,
Cal
➡️ When you're ready, I can help you gain more joy and deep clarity with my Core Values Mini Course. It has helped over 150 leaders live a truly intentional life. Join here 🎯
Intentional Leader
Follow the Intentional Leader podcast: Apple or Spotify
Watch episodes: YouTube
Join the Patreon Team