Life is full of challenges, and it's easy to make excuses when things get tough. We often avoid doing the hard things because they seem too difficult, uncomfortable, or scary.
But if you want to achieve your goals, you have to train your brain to push through and stop making excuses.
Here's how you can rewire your brain to do the hard thing and take control of your excuses.
Understand Why You Make Excuses
Before you can stop making excuses, you need to know why you make them. Excuses usually come from fear, self-doubt, or the desire to avoid discomfort. For example:
Fear of Failure: You might think, "What if I try and fail? People will laugh at me."
Fear of Change: Your mind loves comfort. Doing something new feels risky, so you make excuses to stay in your comfort zone.
Lack of Confidence: You tell yourself, "I'm not good enough," so you avoid taking action.
Understanding why you make excuses helps you tackle them head-on.
Change Your Thoughts
Your thoughts shape your actions. You probably won't if you constantly think you can't do something.
Start by changing your inner dialogue:
Negative Thought: "This is too hard."
Positive Replacement: "This is a challenge, but I can handle it."
Repeat these positive thoughts regularly, especially when you feel like giving up. This slight shift trains your brain to focus on possibilities rather than obstacles.
Break Big Tasks into Small Steps
Big goals can feel overwhelming. Instead of looking at the whole picture, break it down into smaller, manageable steps.
For example:
Big Goal: Run a marathon.
Small Steps: Start by jogging for 10 minutes daily, then gradually increase the time.
Completing small steps gives you a sense of achievement, making it easier to keep going. You build momentum, and suddenly, the tricky thing doesn't seem so hard anymore.
Set Clear, Realistic Goals
Vague goals like "get fit" or "be successful" can make you feel lost and unmotivated. Set clear, specific goals instead:
Vague Goal: "I want to be healthier."
Specific Goal: "I will eat vegetables with every meal and exercise for 30 minutes thrice a week."
When your goals are clear and realistic, seeing the path forward and taking action is more accessible.
Create a Routine and Stick to It
Routines make hard tasks easier because they remove the need to think about what to do next. If you have to decide daily whether to work out, your brain might make an excuse. But if you have a set time for exercise, it becomes part of your routine.
Example Routine: Wake up, stretch, exercise, then shower and eat breakfast.
Consistency is key. The more you stick to your routine, the less room for excuses.
Use Positive Affirmations
Affirmations are positive statements you say to yourself to boost your confidence. They can help rewire your brain to believe in your ability to do hard things.
Examples of Affirmations:
"I am capable of overcoming challenges."
"I have the power to change my habits."
Say these affirmations daily, especially when you feel tempted to make excuses. Over time, they'll help shift your mindset to strength and resilience.
Visualize Your Success
Visualization is a powerful tool. Close your eyes and picture yourself completing the hard task successfully. Imagine how good you'll feel afterward. This mental practice prepares your brain to handle real challenges.
Example: If you're afraid of public speaking, visualize yourself speaking confidently and receiving applause on stage. This will help reduce anxiety and boost your confidence.
Surround Yourself with Positive Influences
The people around you can either lift you up or drag you down. Surround yourself with friends, family, or mentors who encourage you to do hard things. Avoid negative influences that feed your excuses.
Positive Influence: A friend who exercises with you and keeps you accountable.
Negative Influence: Someone who constantly complains or criticizes your efforts.
Positive influences keep you motivated and focused on your goals.
Reward Yourself for Effort, Not Just Results
Celebrating the effort you put in is important, even if you don't achieve perfect results. Rewards can be small, like treating yourself to your favorite meal or taking a break.
Example: If you finally completed a tough project, reward yourself with a movie night or some downtime.
This encourages you to keep trying, even when the going gets tough.
Forgive Yourself and Keep it Moving
Nobody's perfect, and it's okay to slip up. If you fail to complete a task, don't be too hard on yourself. Learn from it, forgive yourself, and try again.
Remember: Progress is better than perfection. Each time you get back up, you're rewiring your brain to keep going, no matter the challenge.
I know rewiring your brain to do the hard thing is not easy, but it's worth it.
Opmerkingen