A WELLNESS JOURNEY CAN START WITH ONE SMALL STEP
Ideally, everyone would love to stay on track to achieving their health goals at all times. But the truth is, even the most dedicated wellness warriors can sometimes slip up.
And, when you’ve fallen off the wellness wagon, it can be so hard to pick yourself back up again. One day slides into another, and before you know it you’re well and truly in a rut.
So how can you ever get back to where you were, when even the first step seems impossible? Enter BTN goals.
They stand for Better Than Nothing goals and they can be just what you need to yank you out of your rut.
“Where people get tripped up with goals is that they set their goals too high in any short period of time and then they don’t stick with it,” said Laura Vanderkam, time management expert and author of the new book, Off the Clock: Feel Less Busy While Getting More Done. “It’s really persistence over the long run that leads to things.
“The better than nothing goal is this idea that when we lower expectations in the short run, we can achieve bigger things in the long run.”
The idea is that you set a small BTN goal and keep doing it ‘til it becomes a habit. Once you feel no resistance to doing that goal, you adjust your goalposts.
Life coach Kate Cashman is a big believer in BTN goals.
“Sometimes when we’re in a rut we can’t see the wood for the trees – we see things in a more negative head space, we employ more negative self-talk and we feel like we’re never going to be able to achieve the really ‘big’ goals that we had always wanted to.”
Of course, you can apply BTN goals to any aspect of your life.
When it comes to exercising, Cashman says you can start by setting small goals, like doing 20 bodyweight squats, 10 push-ups or some burpees.
Then, aim to increase either the number of reps or number of exercises each day.
For better nutrition, a BTN goal can be as simple as swapping out an unhealthy snack for a healthier option, or aiming to start the day really well hydrated.
Once you’ve mastered that first BTN goal, keep aiming higher. Eventually, through baby steps, you’ll realise you’ve crawled your way out of your rut and are back on your way to kicking major goals.