Минимальный стандарт

Вы когда-нибудь разрабатывали великий план самоулучшения? Наверное, вы обещали себе, что будете бегать по утрам. Или что будете есть только здоровую пищу. Возможно, вы даже записывали свои цели, рисовали расписания и графики, и напрягали силу воли.


И все же, где-то вы остановились. У вас просто не получилось заниматься спортом пять раз в неделю. Вы все-таки сорвались с диеты. У вас так и не вышло вставать вовремя. Что бы это ни было, вы чувствовали, что провалились.

Проблема в том, что мы все поддаемся мышлению в стиле «все или ничего». Мы устанавливаем для себя высокие планки, и бросаем все, когда не можем оправдать свои же ожидания.

Но есть и другой способ. Вместо стремления к максимальному совершенству, начните с малого. Примите минимальный стандарт, которого вы не сможете не достичь.

Почему это сработает? Ведь вам все равно захочется поставить перед собой амбициозные, идеальные цели. Вы думаете «Я не добьюсь результата, если буду ориентироваться только на минимум». Но так ли это на самом деле?

Как часто вы ставили перед собой огромные цели и сдавались через несколько дней? Сколько раз вы перечеркивали все свои усилия, переев или потратив слишком много денег после периода ограничения себя во всем?

А когда вы установите для себя минимальный стандарт, вы будете чувствовать себя сильным, поскольку с легкостью сможете достичь обещанного себе. Даже в очень насыщенный день вы сможете найти время, чтобы написать три предложения в дневнике. Разве не лучше писать эти три предложения каждый день, а не стремиться к трем страницам и сдаться через неделю?

К тому же, когда все пойдет на лад, ваш минимальный стандарт никоим образом не будет вас ограничивать. Например, вы пообещали себе, что будете гулять всего лишь 15 минут каждый день. Но в погожий день, когда у вас есть еще немного времени, вы можете решить погулять 30 минут, или даже час. А самое лучшее – это будет дополнительное достижение – превышающее минимум, который вы пообещали себе выполнить.

Вы будете наполнены положительными чувствами, выполняя свои цели, а это значит, что вы захотите продолжать. И потом, если вы будете гулять по 15 минут в день пять недель подряд, вы не захотите пропускать день из-за небольшого дождя.

Примеры минимальных стандартов.

Итак, как же выглядят минимальные стандарты? И на каких областях своей жизни вам стоит сконцентрироваться?

Подумайте, стоит ли сделать ваши цели:

  • ежедневными, еженедельными, или ежемесячными;
  • основанными на процессе или результате;
  • сконцентрированными на одной области, или разбросанными по нескольким сферам вашей жизни.

Мы бы предложили вам выбрать три области вашей жизни, где вам сложно выполнять цели. Скажем, вашими приоритетами являются сбрасывание веса и экономия денег. Вы могли бы поставить себе несколько таких простых целей:

  • Один день в неделю ничего не тратить (даст вам понимание о ваших привычках тратить деньги, и должно помочь вам экономить средства);
  • Брать с собой обед на работу минимум два раза в неделю (хорошо как для экономии, так и для здорового питания);
  • Минимум 15 минут в день заниматься физическими упражнениями (любыми).

Начните с малого: вы всегда можете усилить свои действия, если почувствуете, что эти цели и впрямь слишком легки для вас. Конечно, самые эффективные минимальные стандарты – те, которые вы сами себе ставите. Но если вам сложно сразу это сделать, попробуйте воспользоваться некоторыми из указанных ниже.

Помните, вы всегда сможете сделать больше. Это – минимумы, которые вы в состоянии выполнять без промахов – даже в плохие дни!

Здоровье и спорт

  • Гуляйте 15 минут в день
  • Ешьте один фрукт каждый день
  • Ешьте продукты с меньшим содержанием жира
  • В один из выходных гуляйте целый час
  • Потратьте пять минут на медитацию или писание дневника каждое утро

Финансы

  • Выкладывайте мелочь из карманов или кошелька в копилку каждый день
  • Раз в неделю (или месяц) проводите день без трат
  • Запретите себе шоппинг онлайн по вечерам (или тогда, когда вы склонны к импульсным покупкам)
  • Начните еженедельно откладывать 20 гривен на новогодние подарки прямо сейчас
  • Записывайте все, что тратите на еду вне дома

Работа

  • 5 минут в день работайте над этим ужасным отчетом или презентацией
  • Убирайте на столе раз в неделю (или раз в месяц)
  • Потратьте две минуты на планирование дня, когда приходите на работу
  • Если у вас есть подработка или личные проекты, потратьте 15 минут на них каждый день
  • Тратьте пять минут в день на расчистку почтового ящика
  • Читайте один раздел книги по работе каждую неделю (или по несколько страниц в день).

Join the Conversation

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