How to Do What You Say You'll Do in 2019
How to Do What You Say You’ll Do in 2019
Hello, Amazing Nurses! The New Year is coming up, and so I wanted to dedicate an entire blog post to managing time and planning effectively so that you can smash your 2019 weight loss goals.
The first thing I want to talk about is why people don’t accomplish their goals. If we don’t assess the problem, we will never be able to fix the problem! Just like when we look at our current weight—If we don’t stop and take a moment to discover why we are overeating & why we are at the weight we are at right now, we will never be able to lose the weight permanently.
Here are the common “symptoms” I’ve seen among my nurse clients who struggle with committing to their weight loss goals.
Why Nurses Struggle With Their Weight Loss Goals:
They take failure personally, then give up
They focus on their past instead of focusing on their future
They don’t plan ahead
If they do plan, they don’t follow through & honor their plans
They don’t take ownership of their time or schedule
Which of the statements above are things that you find yourself doing on a regular basis when it comes to setting a weight loss goal for yourself? Notice that whatever thing it is you currently do (for me, it is definitely taking failures personally), have compassion and understanding for yourself that you do this thing.
There is nothing bad about any of those things. They are just all opportunities to learn about yourself. If you do not know the cause of why you are struggling with accomplishing your goals, then you will never be able to accomplish & sustain those goals in the long run.
Now that we have at least an idea of why you might be struggling with achieving or sustaining your goal weight, it’s time to look at solutions:
Choose a dream weight that is meaningful for you
If you want to lose weight, you have to want it badly. If you do not have a reason that is meaningful enough for you, your ability to commit and follow through will likely be affected. Why is losing weight important to you? What impact would achieving your goal weight have on your life? How would achieving your goal weight affect different areas of your life, besides your health? How might achieving your goal weight affect your relationship with yourself?
BELIEVE THAT YOU HAVE WHAT IT TAKES — BECAUSE YOU DO
It’s one thing to want your goal weight. But it’s a completely different thing to actually believe that you can get there. Here’s where a lot of nurses are struggling — they want a weight, and they dream about that weight, but they don’t actually believe that achieving that weight is possible for them. So they dream about it and wish for it, but fail to take action for it. Here’s the big secret: Believing that you can get to that weight is precisely how you will take action to lose weight! If you don’t believe you can lose weight to begin with, you will likely feel apathetic about your weight loss and not take the actions necessary to move forward towards your goal. Your unshakeable belief in yourself is your ticket to your permanent weight loss.
Put it on your calendar, NOT your to-do list
I was a to-do list junkie as a nursing student and inpatient nurse. I would literally have 10 to 20 items on my to-do list per day and would be so excited to complete my tasks for the day. Then the day would come, and what would end up happening? You guessed it — NONE of my tasks would be completed. And this pattern repeated for me for YEARS as a bedside nurse. And it was because of this: I didn’t actually put those tasks on my calendar.
Because there was no actually time or commitment scheduled to my task, I was literally giving my brain that leeway to not actually do anything that I wanted to. This is why having a calendar & a plan is so important: If you do not plan a date & time for a specific task it will never happen. It’s as simple as that.
It’s just like administering medications and delivering treatments to our patients in the unit, right? If we did not know the specific times that medications were due, or the times that certain procedures were scheduled, imagine how chaotic the work place would be! We would literally be guessing and indecisive all day, and possibly nothing would be accomplished.
You must give your brain that structure & tell it exactly what to do.
The more specific you are with assigning times to your tasks (e.g. meal prepping, filling out your Weight Loss Care Plan, grocery shopping), the less energy your brain spends on indecision, and the more you can focus on actually accomplishing your dreams.
Do not entertain your dramatic brain
Your primitive, survival-mode brain loves to create drama. It loves to rationalize and give excuses for all the reasons why you shouldn’t follow through with your plan, why you should rest, why you can’t do this, etc. etc. When it comes time to do an action that is in alignment with your goals (e.g. following through on your meal plan, doing the exercises that you say you’ll do), your brain is going to be dramatic about it and will throw a fit.
Your brain does this because it loves efficiency.
Your brain believes that doing the same thing over and over and over again (no matter how destructive it may be to your health) is the best thing because it is conserving energy & avoiding pain. This is how we survived as cavemen. But now that we are no longer cavemen, your dramatic brain is no longer serving you!
How do you not entertain your dramatic brain? You just don’t believe it. You observe the thoughts that come up for you when it’s time to do a task:
I’m too tired
I need a break
I deserve a treat — it was a busy shift
I can’t work out right now, it’s too busy at the gym
Whatever drama your brain comes up with, you merely observe the thoughts as literally “Words” or “Sentences in your brain.” And you don’t entertain them. You listen to them like listening to a radio show in your brain. Think of it as a radio show that will just automatically turn on and start playing when you turn your car engine. They are just words that pop up in your brain automatically — and that’s all they are. Words. These words do not represent YOU — these words are representative of your primal, survival-mode brain that thinks you’re going to die. That is not who you are. You are a nurse who wants to achieve your goal weight, no matter what. And as this nurse, you do not have to listen to your brain being dramatic because those words are not the truth.
Don’t wait for motivation or time — create it
Here is a big misconception that I see a lot of nurses have about motivation and time (and not just nurses — the majority of the population!). Many people believe that motivation is something that just “hits” them like a lightning bolt striking them. They believe that motivation just hits people randomly, and if you’re not one of those people then you are just unlucky.
That is simply not true. Was it an accident that you graduated nursing school? Was it just luck that you passed your nursing licensure exam?
Of course not. All of those things required you to create your own motivation, commitment, and follow through. Weight loss is no different! If you want to approach your weight loss relentlessly in 2019, you have to create your own motivation for it, just like you did when you were in school and when you were studying to pass your board exam.
Weight loss will require time. It will require planning. It will require effort. And it is not easy. But it is worth the time and commitment because you have decided that it is a goal that you want, and it matters to you.If you want to lose weight, you must create the motivation you need for it. By creating that motivation for yourself, you will set the time aside for it.
How do you create motivation?
Well, motivation is a feeling (a vibration in your body). It’s just like happiness, sadness, anger, frustration, and excitement. And feelings always come from our thoughts. If you are thinking of your weight loss journey as a burden, as overwhelming, and not worth your time, you are creating negative feelings for yourself, which will not drive you to do the actions necessary to lose weight. On the other hand, if you are thinking of your weight loss journey as something that is worth your time because you want to reach your goal weight, then you can create that motivation you need to set aside the time necessary to lose the weight. Motivation & time will NEVER be available to you, unless you make it available for yourself.
Now go out there and smash those goals! 2019 is going to be an incredible year — I know it because I’m going to make my dreams come true. Are you?
Transform your mind, weight, and life in 6 Weeks
Hey! Before you go, did you know? My next group of weight loss coaching just for nurses will begin February 10, 2019! There are still 20 spots open, and I am looking for you (a nurse who is currently working and currently struggling with weight loss)! To see if my 6-Week Weight Loss for Nurses Coaching Program is a good fit for you, schedule your free 1:1 consultation call with me by clicking here! But act quickly — spots are limited!