Dr. Jordan Peterson | 10 Things That Will Change Your Life Immediately
How can I change my life immediately?
We all want positive change in our lives. We seek to succeed, and to break free from the doldrums of the everyday rat race.
We also know that motivation can be fleeting. So how can we buckle down and shock ourselves into the change we need?
I'm going to share seven ways to produce stunning change in your life immediately.
1. Wake up 30 minutes earlier than you usually do.
I've just recently gotten into the rhythm of waking up at 5 a.m. While I'm not a morning person, getting up earlier helps me get a jump start on my day.
If you challenge yourself to get up just 30 minutes earlier it will help you kick start your day. It will also help you at night. You'll be that much more ready for sleep in the evening.
You'll also have gotten just a bit more accomplished throughout your day. This will alleviate any bedtime brain chatter/freak outs about the day ahead.
WERBUNG
2. If you can, meditate or nap during the day.
I used to assume that if I got some rest during the day it would effect how quickly I would fall off to sleep at night. Of course, if you take a two-hour nap this will change the time you go to bed. That's also a pretty unrealistic request of any productive adult.
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Optimally, we're looking to reduce your stress throughout the day. That shouldn't take longer than a quick 20-minute respite.
Ducking into a conference room to close your eyes and enjoy some deep breathing can have a lasting effect. Download HeadSpace APP to help with guided meditation.
3. Remove the distractions to your goals.
This morning I noticed a large bag of Doritos in our office cabinets. I joked with my colleague who brought the bag into the office, and then gently requested that he take it home.
I'm not some sort of health nut (well, maybe), but I know that if it's near me, I'll want to eat it. I love Doritos, but I also know that if I eat them, I'll feel horrible. By removing the temptation altogether, I've effected positive dietary change.
4. Tackle big tasks one baby step at a time.
Big projects loom constantly. The more we think of the big deadline, or the volume of pages that need to be written, the more discouraged we become.
By breaking down big tasks into little ones, we break the inertia and move in a positive direction. Stock piling small wins will build our confidence and stoke the fires of production.
5. Think about death more often. Yes, seriously.
When we attempt to manage our time, and accomplish more in shorter periods of time we're forced into the position where we need to resolve that we won't waste time. This seems noble enough, except that it doesn't work.
What does work is if we increase the scarcity of time. We can do this effectively if we set serious time constraints. For example, challenging our minds to believe that this year is your last year on earth. How productive would you be then?
It's also a fun way to live your life. When you're deciding what to do next weekend for example, challenge yourself to imagine it's your last weekend on earth. Thought of something? Great. Do that.
6. Choose better words.
Becoming more aware of the impact that your words have on those around you, and yourself, can be a powerful change agent. Opening a conversation with comments like "You look tired" or "You look good for your age" can destroy your rapport with friends and colleagues.
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Travis Bradberry, co-author of Emotional Intelligence 2.0 and president at Talent Smart, suggests you start with "Is everything OK?" or just state "You look great." Bradberry stresses that some compliments don't need qualifiers.
7. Get new friends.
It's true that you're the sum of the people you spend the most time with. If you surround yourself with positive people who are pushing themselves to bigger and better things, chances are you'll have a better time of effecting change in your own life. Harvard Business Review's Joseph Grenny says this can be a potent way to trick your brain into long lasting change.
Bringing it all together.
If you want deep, long-lasting, positive change in your life, you'll have to commit to at least a few of these suggestions. Why not try out one or two? You'll enjoy the results. Report
How can I change my life in 30 minutes?
Overhauling your life is no easy feat. It takes a whole lot of time, effort, and tenacity. However, all major changes begin with a few small adjustments, and there are tons of tiny things you can do every single day to improve your physical and mental well-being. If you're wondering how you can change your life today, you've come to the right place: We consulted life coaches, personal trainers, and career experts to come up with 30 brilliant ways you can change your life in 30 minutes or less. A new and improved you begins now!
00:33 / 00:35
1Stretch.
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Sitting for hours on end—as we all tend to do—can wreak havoc on your body and your life in the long term. But all you need to do to combat that damage is to stretch it out. "Discomfort, muscle pain, and mind-numbing redundancy can all be avoided by taking the time to stretch while breathing properly for 30 minutes," explains licensed medical acupuncturist and life coach Jamie Bacharach. "Full-body stretching will not only protect your body, but it will keep your mind fresh and offer tremendous life improvements when done consistently."
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2Correct your posture.
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Hunching over can cause back pain, make you more prone to injuries, and even result in breathing issues. The good news? The American Chiropractic Association says that "conscious awareness of your own posture and knowing what posture is correct will help you consciously correct yourself." Aim to spend 10 to 15 minutes a day working on correcting your posture using the organization's guidelines for sitting properly, standing properly, and lying down properly.
3Call an old friend.
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It doesn't take that much time out of your day to phone a friend. And according to Bacharach, doing so can give you a serious mood boost.
"Often times, depression and its related symptoms stem from feelings of loneliness or a lack of purpose. By calling an old friend, you will remind yourself that there are in fact plenty of people who care about you and would be happy to hear from you," she explains.
4Or make plans with a friend.
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Of course, actually spending time with family and friends takes much more than 30 minutes. However, making plans to meet up is something you can do in a short period of time. Simply having something to look forward to will instantly elevate your mood and make you more motivated to get through mundane tasks.
5Lend a helping hand.
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It's not all that time-consuming to do one or two acts of kindness every day. And as motivational speaker Len Saunders notes, "the art of 'giving' is always a great step to making oneself a better person." Whether you're holding the door for the person behind you, getting your elderly neighbor some groceries while you're at the store, or dropping off old clothes at a shelter, doing at least one selfless thing every day will help you feel—and actually be—better.
6Take a nap.
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Taking a nap can help you feel refreshed and reinvigorated. And according to the National Sleep Foundation, all you need is 20 minutes to see benefits like improved energy levels, enhanced concentration, and a more positive attitude. When it comes to napping, less is more, seeing as shorter naps "keep you in the lightest stage of non-REM sleep [and make] it easier for you to get up and go after your snooze session," the foundation notes.
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7Or take a bath.
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A very relaxing way to improve your life in 30 minutes is with a warm bubble bath. "Hot water has amazing health benefits, both physical and mental," explains licensed professional counselor and yoga instructor Elizabeth Schuler. "Not only will a bath ease your sore muscles, help you relax, and reduce inflammation in your body, but it can also combat depression."
8Hit the gym.
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One of the easiest ways to change yourself from the inside out is with exercise. "The natural endorphins from exercise can radiate positivity into your mind, body, and spirit," explains personal trainer Scott Thompson. And you don't need to spend hours at the gym to see mental and physical results: In a 2012 study published in the American Journal of Physiology, men who exercised for 30 minutes a day saw the same benefits as those who worked out for an hour a day.
9Take a walk outside.
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"Walking is one of the most beneficial activities to us humans," explains practicing physician Nikola Djordjevic, a medical advisor at HealthCareers. "Our skeleton and muscles are made for walking, and various research shows the different kinds of benefits—from physical to mental—that walking provides." One 2019 study published in the journal Frontiers in Psychology, for instance, found that walking outside for just 20 minutes a day can significantly lower your levels of cortisol, the so-called stress hormone.
10Or just spend some time in nature.
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Whether you're picnicking in the park or playing frisbee on the beach, try to get outside for 30 minutes a day. "The vitamin D and endorphin jolt you'll receive by simply breathing in fresh air and taking in the sun's rays can make a tremendous amount of difference," explains Bacharach. In fact, in the same 2019 Frontiers in Psychology study, participants who spent time in nature saw some serious stress-busting benefits, just like those who went for walks.
11Meditate.
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When you're feeling stressed and overwhelmed, a short meditation session can help you keep calm and carry on. In fact, a 2014 study published in JAMA Internal Medicine shows that just 30 minutes of meditation can have the same impact on anxiety and depression as antidepressants. "You don't have to be in a meditation pose—just in a position in which you're comfortable," says life coach Amy Riordan.
12Create an outcome card.
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An outcome card is a strategizing tool created by social entrepreneur Dave Mason, co-author of The Size of Your Dreams. It has three components: the goal you wish to achieve; the date you hope to achieve that goal by; and the steps you will take to achieve this goal.
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"To make it work, you want to go over your outcome card three or more times per day, including first thing in the morning to set your intentions for the day, last thing at night to really program it into the subconscious, and at least once in the middle of the day," Mason explains. An outcome card is an easy way to keep your life on track—and reading it over a few times a day takes well under 30 minutes.
13Do the four-quadrant exercise.
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Another life-changing activity you can do in under 30 minutes is what therapist Jacob Kountz calls the "four-quadrant exercise." Here's how to do it:
Take a piece of paper and draw two lines (one going up and down and the other going across from left to right).
In quadrant one, write out where you see yourself in five years under the headline "Five-Year Goals."
In quadrant two, write out what needs to occur in order to achieve your five-year goals under the headline "One-Year Goals."
In quadrant three, write out what needs to occur in order to achieve your one-year goals under the headline "Three-Month Goals."
In quadrant four, write out what needs to be completed in order to get closer to your three-month goals under the headline "One-Week Goals."
"If you are willing to take 30 minutes a day to work toward the smaller goals you've planned out, it's much easier to achieve those big five-year goals," says Kountz.
14Write down the things you love about yourself.
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When you're more confident, your whole life takes a turn for the better. And believe it or not, you can improve your self-esteem by working on it for just a few minutes a day.
Whenever you have some time to spare, think about what you like about yourself, suggests career consultant and fulfillment coach Tricia Sitemere. Then, write down some of the traits you love about yourself on Post-it notes, and leave them around the house to find later. "The moment your sticky notes begin to 'blend' in to your surroundings, it's time to go back to your list and write out a fresh batch," Sitemere says.
15Journal.
Woman writing in her notebook or journal
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Incorporating reflection into your day can help you get clarity and peace of mind. "Not only can a journal allow you to get everything out and onto paper, but it can bring you straight into realizations that would otherwise go unnoticed," explains Riordan. Taking a few minutes to write down your thoughts and feelings every day will help you learn, grow, and heal emotionally.
16Create a bucket list.
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Having things to strive toward makes life all the more bearable. That's why creating a bucket list is one of the best ways to totally transform your life in a short period of time.
"Take 30 minutes to sit down and make a list of everything that you want to accomplish in life," suggests Riordan. "Dream the biggest dreams and the smallest dreams—and keep everyone's opinions out of it. When your list is finished, you'll know exactly what you're searching for. It's a personal roadmap of the future."
17Put your phone away.
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In one 2013 study of college students published in Computers in Human Behavior, cell phone use was associated with increased anxiety levels, so putting your phone away in increments could seriously help your health in the long run. Sure, it can be hard to detach from your devices, but putting your phone and computer away for even just 30 minutes at a time will do wonders for your well-being. "Leave your phone at home before you go for a walk, out for a meal, or to run an errand," suggests success coach Lisa Michaud.
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18Declutter.
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A clean mind starts with a clean home. "Making space in your home makes space in your life to pursue other changes," notes professional organizer Melissa Keyser.
Even if you don't have hours to completely clean out your house, spending 30 or so minutes on a small space can make a difference. If you're not sure where to start, Keyser suggests beginning with your workspace. "It's scientifically proven that clutter causes stress, and work is stressful enough without the visual of a messy desk," she says.
19Recognize negative thoughts.
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If you find yourself thinking negative thoughts, take a few minutes to reflect on how you're feeling. "When life becomes stressful, it can dampen happiness and peace of mind," explains licensed counselor Erica Wiles, mental health writer at Compare Life Insurance. Learning to recognize intrusive thoughts and stop them in their tracks is "helpful in gaining perspective" and in order to avoid falling into a dark place.
20Take time to reflect when you get home.
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Take a few minutes once you get home to really reflect on your day—it doesn't have to be a full 30 minutes, either. "Ask yourself what you appreciated about the day, what you learned or realized, and how you could have made your day even better. Celebrate any progress you made and what you're proud of," says Michaud. "Let go of the negative and remember: Tomorrow is a fresh start."
21Talk about the things you're grateful for with friends and family members.
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A little bit of gratitude can go a long way. In fact, according to entrepreneur Lisa Swift-Young, author of Pause 2 Praise, "a great way to make your life better in just three minutes is by forming a gratitude circle with two or three of your family members or close friends." This circle doesn't have to be literal; Swift-Young notes that she and her adult children send gratitude texts to each other every day. "It's super simple and a great way to stay in touch with loved ones," she says.
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22Take up gardening.
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If there's any hobby you should fill your free time with, it's gardening. Yes, tending to a small patch of flowers, vegetables, or herbs for a few minutes a day can help you heal from the inside out. One 2013 study published in the British Journal of Sports Medicine found that gardening reduces one's risk of a heart attack and stroke by as much as 30 percent.
23Give yourself a scalp massage.
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When you're feeling tired and need a quick energy boost, go ahead and give yourself a scalp massage. "It will give you a pep in your step and [in your] mind," says San Diego-based health and wellness coach Lisa Yee. She recommends using essential oils like eucalyptus or peppermint, both of which have been recognized for their calming and regenerative effects.
24Learn a new language.
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As a 2014 study published in Annals of Neurology notes, learning a new language is a great way to keep your mind sharp. And with apps like Babbel that offer 10- to 15-minute-long sessions, becoming bilingual is more possible than ever these days. You can do your daily class during your morning commute, before bed, or while you work. Within a few weeks, you'll find that your memory is sharper and that your language skills have improved immensely.
25Practice mindful eating.
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During mealtime, try not to eat inattentively. According to intuitive nutritionist Emily Van Eck, "mindful eating can make a huge difference in your relationship to food." While you eat, spend a few extra minutes really "paying attention to the flavors, textures, aromas, and tastes," she says. "This allows you to tune in to your inner fullness and satiety meters instead of following rules about how much to eat or how big your portions should be."
26Drink some water.
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Revenge Body trainer Corey Calliet says drinking water is "one of the simplest things you can do to improve your body's vitality." To be specific, the Mayo Clinic suggests about 15.5 cups of water a day for men and about 11.5 cups a day for women, so aim to take a one-minute water break every hour or so.
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"The positive effects of being properly hydrated set in almost immediately," Calliet adds. "Aside from keeping the body running smoothly, getting your recommended intake of water aids in the recovery, detoxification, and elimination processes within the body."
27Update your LinkedIn profile.
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If your improvement goals are tied to your career, then good news: There are ways to set yourself up for success in under 30 minutes. "If you spend 15 or 30 minutes tuning up your LinkedIn profile, recruiters can find you," explains career consultant Maureen Crawford Hentz. Some things she recommends doing to get noticed include joining groups, adding keywords to your profile, following companies you like, freshening up your headline and summary, adding links to your profile, asking for recommendations, and getting endorsements.
28Go to sleep 30 minutes earlier.
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Every minute of shut-eye counts, and so going to sleep just 20 or 30 minutes earlier than usual could make you both stronger and healthier. "Your body heals and recovers during sleep. It may seem counterintuitive to 'sleep' on your goals, but without adequate sleep, the body cannot recover," says Calliet.
29And create a relaxing bedtime routine.
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How you get ready to go to bed is just as important as when your head hits the pillow. So what should you be doing with your final 30 minutes of being awake? "Dedicate that half-hour to winding down with a book, music, or meditation," suggests empowerment coach Julie Wood. "As you prepare to fall asleep, review all the positive things that happened during the day or repeat positive affirmations to yourself. This is a powerful thing to do before falling asleep because it imprints positivity into your unconscious and subconscious mind as you sleep."
30Wake up earlier and build some "me" time into your morning routine.
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What you do first thing in the morning sets the tone for the rest of your day. So, if you want every day to be pleasant and peaceful, Wood recommends waking up 30 minutes earlier than you currently do to "do something you enjoy."
"Practice meditation, do yoga, exercise, write, draw, or read an inspirational book," she says. "This sets you up to be centered and inspired for your day."
How do I completely transform my life?
It's totally possible to learn how to change your life and live your dreams – it might not feel like it could be that way, but it's true.
If you look around, there is always someone in the world who grew up in a similar place, time, and situation as you, who managed to change their life for the better.
But just because it's possible to change your life doesn't mean it's easy.
I've made considerable changes in my life more times than I can count. And whether I was changing my perspective, career, or the country I lived in, I learned one thing over and over again: To truly change my life I first needed to change myself.
Easier said than done, right?
Still, whether you want to get motivated, become your own boss, or y'know, move to Italy, learn Italian, fall in love, and open a restaurant, this is the guide for you.
Here are 10 steps showing you how to change your life for the better.
The 2 Minute Rule Will Quickly Change Your Life – James Clear
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Step 1. Decide to Change Your Life
It may sound obvious, but this is perhaps the most difficult part of changing your life.
During my travels, I've had many conversations with people who've told me that they want to make significant changes in life, but they never seem to happen – why is that?
Because it's tough to change your life. Really tough.
In fact, changing your life may be the most challenging and uncomfortable thing you ever do.
In a moment of enlightenment, a friend of mine said, "Oh my God – if I want to change my life, I have to change my life."
At first, this can be very scary.
Depending on why you want to change your life, your dreams may lead you to move to a city or country where you don't know anyone. You may need to let go of friendships you've had for years to create space for new ones. Or perhaps you'll need to swap a steady career for the roller-coaster ride of entrepreneurship.
In other words, changing your life means making some tough decisions. So, how badly do you want to change your life? And what are you willing to do – and to give up – to make it happen?
Once you decide to change your life come hell or high water, suddenly, almost anything is possible.
Step 2. Learn to Embrace Discomfort
If you want to learn how to change your life completely, be prepared to say goodbye to your comfort zone. The very essence of growth is to move beyond what you've experienced before.
You have to break new ground.
Billy Cox, Jimi Hendrix's bass guitarist, once said, "Life will only change when you become more committed to your dreams than you are to your comfort zone."
He's right.
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How to Change Your Life Completely: Billy Cox Quote
So, get into the habit of stepping out of your comfort zone at every opportunity. For example:
Don’t order the same food twice
Listen to different genres of music
Watch eye-opening documentaries
Sign up for a fitness challenge
Take a different route home
Text someone you haven't spoken to in years
Embrace change at every turn.
Step 3. Identify Why You Want to Change Your Life
When working out how to change your life, it’s often easier to start by determining what you don't want before exploring what you do want.
So, write down the aspects of your life that you don't like.
Do you hate your job? Do you dislike where you live, your social life, or how you feel most of the time? Are there destructive habits or circumstances that you want to overcome?
Don't dwell on these things or get sucked into negativity. Just write them down and move on to the next step quickly.
Step 4. Define the Changes You Want to Make
Now it's time to get creative: How do you want to transform your life? Perhaps you'd like to:
Start a business
Move to a new location
Change careers
Go traveling
Make new friends
Take up a new hobby
Let go of the past
Stop procrastinating
Grow your confidence
Stick to a morning routine
Whatever it is, as soon as you think of an idea, there may be a voice in your head that tells you all the reasons why your idea is 'stupid,' 'unrealistic,' or 'will never work.'
Don't listen to that voice. That voice is afraid of change.
Anything is possible. Take it from Madonna who once said, "No matter who you are, no matter what you did, no matter where you've come from, you can always change, become a better version of yourself."
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How to Change Your Life for the Better: Madonna Quote
Dream big.
Step 5. Identify Things That May Hold You Back
Next, identify any habits, recurring thought patterns, or people that could hold you back from making life changes. For instance:
Do you procrastinate?
Are you addicted to sugar, alcohol, social media, pornography, or gaming?
Do you beat yourself up with negative self-talk?
Are there negative people in your life who discourage you from trying?
If you're struggling to see what could stop you from transforming your life, consider asking for help from a close friend or family member that you trust.
Be aware of potential pitfalls before they arise. But again, don't dwell on the bad things – just write them down and move onto the next step.
Step 6. Choose Your "One Thing"
When learning how to change your life completely, it's important to remember that this process takes time – it won't all happen at once.
If you try to change too much in one go, you'll likely become overwhelmed, burn out, and then revert to your usual way of operating.
So, conquer one thing at a time.
Here's what to do: Focus on one significant change, like moving to a new city or changing jobs. Or choose one 'keystone habit' to conquer.
A keystone is a middle stone in an arch that holds all the other stones together. Keystone habits encourage the development of other related habits.
How to Change Your Life Completely: Keystone Habits
In his book, The Power of Habit, Charles Duhigg suggests that exercise is a powerful keystone habit:
"Typically, people who exercise, start eating better and become more productive at work. They smoke less and show more patience with colleagues and family. They use their credit cards less frequently and say they feel less stressed. Exercise is a keystone habit that triggers widespread change."
Another example of a keystone habit is practicing gratitude.
A 2003 study by Emmons and McCullough found that keeping a daily gratitude journal can increase our sense of well-being, improve our sleep, help lower symptoms of physical pain, and – get this – improve our willingness to accept change.
What significant change or keystone habit will you focus on first?
Step 7. Set a SMART Goal
Here's the deal: If you want to succeed, set a SMART goal:
Specific: Define your goal clearly.
Measurable: Set a finish line, so you know when you've achieved your goal.
Achievable: Make sure your goal is realistic within the set time period.
Relevant: Set a goal that will help you change your life in the way you want most.
Time-bound: Set a deadline to motivate yourself to achieve your goal.
How to Change Your Life for the Better: SMART Goals
For example, instead of saying, "I want to start a business," set a SMART goal like:
"I will start a dropshipping business (Specific) and land my first sale (Measurable) within one month (Time-bound and Achievable). I'm committed to this goal because I want to earn more money, empower myself, and learn something new (Relevant)."
Then, treat your smart goal like a compass. If you lose your way, keep returning to your SMART goal to stay on track and change your life.
Step 8. Prepare for the Storms
"All great changes are preceded by chaos," said the spiritual teacher and author Deepak Chopra.
How to Change Your Life Completely: Deepak Chopra Quote
To put it another way, you may get stressed and tired of trying all the time. There may be voices in your head that say things like, "you'll never change," "I'll do it later," and "what's the point anyway?" And there may be people in your life who try to influence you to stay the same.
Bottom line, there are tough times ahead.
So, if you really want to change your life for the better, prepare for the storms before they hit.
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For example, you could join an online community committed to achieving the same change that you want to make, this way you can access additional support when you need it. You could also create a vision board to remind you of what you're working towards.
You can also remove things that lead to bad behaviors to stop yourself from slipping into bad habits. For instance, if you're trying to improve your diet and fitness, you could remove all unhealthy food from your home.
Although no tactic can replace your inner motivation and drive, you can help your future-self to ride out the storms until clarity and motivation return.
Step 9. Get Your Friends and Family on Board
No one does anything great alone.
When learning how to change your life for the better, don't forget that you need others' support.
What's more, you also need to manage people who actively hold you back or discourage you from changing your life. As the author John Eliot said, "As soon as anyone starts telling you to be 'realistic,' cross that person off your invitation list."
Look, many people instinctively won't like it when you start to make changes in your life – but it doesn't mean they're bad people. Remember, change is scary, uncomfortable, and unnerving.
Still, if you want to transform your life, you may need to protect yourself from people who unconsciously try to pull you back into your old self.
As a result, changing your life can often mean changing your friends.
Keep in mind this quote from the motivational coach Steve Maraboli: “If you hang out with chickens, you're going to cluck and if you hang out with eagles, you're going to fly.”
How to Change Your Life for the Better: Steve Maraboli
Whatever you do, don't forget that the people you spend time with have enormous influence over your life.
Act accordingly.
Step 10. Go the Distance
Let me be frank: If you're trying to figure out how to change your life in 30 days, you're going to struggle to make a meaningful change.
The most successful people think long-term.
Bill Gates, the co-founder of Microsoft, said, "Most people overestimate what they can do in one year and underestimate what they can do in ten years." In other words, Gates isn't thinking in days, weeks, months, or even years – he's thinking in decades.
So, strap yourself in for the long-haul and be patient.
Also, focus on the process, not the results. Here's what I mean: If you want to climb Mount Everest and all you think about is summiting, you'll never make it. Forget about summiting and focus on the training, preparation, and climbing that can add up to years of work.
If you take it one step at a time – one keystone habit at a time, you’ll get there in the end.
Summary: How to Change Your Life for the Better
Learning how to change your life for the better is relatively simple. However, actually changing your life – and changing yourself – is much more challenging.
If you want to know how to change your life completely, here are 10 steps to follow:
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Decide in your heart to change your life, come hell or high water.
Practice stepping out of your comfort zone and embracing discomfort.
Identify the things in your life you want to change.
Define how you want to transform your life.
Identify every possible thing that could prevent you from changing your life.
Choose one significant change or keystone habit to conquer.
Set a SMART goal to help you stay on track.
Help your future-self stick with the program by preparing for tough times.
Get the people in your life on your side and find ways to manage difficult people.
Think long-term, be patient, and focus on the process, not the results.
Finally, don't wait to get started – start now.
What changes in life do you want to make? Let us know in the comments below!
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