Step-by-Step Guide to Moving from Goals to Commitments:

Step 1: Define the Commitment

  • Action: Start by writing down the specific tasks or actions that align with the larger goal. For example, if the goal is to exercise three times a week, the commitment is the specific workout sessions.

  • Why it matters: Defining the commitment makes it real and actionable. Without this step, goals remain abstract.

Step 2: Break it Down into Smaller Tasks

  • Action: Break the commitment into smaller, manageable tasks. If the commitment is "meal prep," break it down into shopping for groceries, washing vegetables, and prepping meals for the week.

  • Why it matters: Smaller tasks feel less overwhelming and are easier to schedule.

Step 3: Assign Time for Each Task

  • Action: Estimate how long each task will take. If unsure, overestimate the time. Then, pick a day and time slot in your calendar for each task. Be realistic about your available time and energy.

  • Why it matters: When time is assigned to each task, it’s more likely to get done. It moves from “something I should do” to “something I will do.”

Step 4: Add Tasks to Your Calendar

  • Action: Physically block off time in your calendar. This could be in a digital calendar or on a paper planner. Treat these blocks as non-negotiable appointments with yourself.

  • Why it matters: Once the tasks are in the calendar, they're less likely to be overlooked. Commitments are now tied to a specific time and place.

Step 5: Allow for Flexibility

  • Action: Be flexible, but proactive. If something unavoidable comes up, move the task to another time in your calendar immediately. Don’t delete it—reschedule it.

  • Why it matters: Life happens, but flexibility is about adapting, not abandoning the plan. A task that is rescheduled is still a commitment.

Step 6: Review & Adjust Weekly

  • Action: At the start or end of each week, review your commitments. What worked? What didn’t? Adjust your schedule for the upcoming week if necessary. Stay realistic about your capacity.

  • Why it matters: A plan needs regular review and adjustment to stay relevant. This ensures you remain on track and avoid burnout.

Step 7: Track Your Progress

  • Action: Keep a simple log of completed tasks. This could be on a habit tracker, in your journal, or on an app.

  • Why it matters: Tracking progress helps to reinforce the habit and gives a sense of accomplishment. It shows where adjustments might be needed.

Step 8: Celebrate Wins, No Matter How Small

  • Action: Acknowledge every task you complete. Celebrate your ability to follow through, even if you had to make adjustments.

  • Why it matters: Positive reinforcement helps build momentum and reinforces the habit of sticking to your commitments.