Today I want to show you one of the tasks I give to clients who get anxious or overwhelmed when thinking about where they are, compared to where they want to be. Often, when we have any sort of goal for ourselves it can be easy to become so fixated on not yet being there that we paralyse ourselves with worry and stress. Doing this task every day only takes a few minutes but it can change how you think about your goals and make them a lot easier to achieve. I still do this task every day and it keeps me grounded, productive and happy. I have achieved more doing this than any long term planning would ever have given me and it’s wonderful to watch it work. No pressure, no anxiety, just steady daily progress that creates a feeling first. That feeling then spurs you on. Without the doubts about what you can achieve, everything finally comes into reach.
On a blank sheet of paper or on your PC, write ‘Today I…’. Underneath that you are going to write a list of things that you will do today that will move you towards the future you want. You’re not planning or even thinking too much about the future goal, you are making a very small step towards it. So, if you want to lose weight, get fit, change career, or stop controlling and enjoy life, your list might look like this:
• Will eat with what my body wants and not my mind
• Will spend my lunchtime walking round the park
• Will look for an online course to help me learn what I need for my new career
• Will trust that I don’t have to control everything going on at work
• Will enjoy the time with my family today without worry or control
These may seem like small, insignificant things that don’t need to be written down, but that is what makes them easy to achieve. Compare ‘I will eat with what my body wants’ to ‘I will get to my goal weight’. Only the first can be achieved today, the second is a consequence of the first. Forget obsessing about the end that keeps you stuck where you are and instead start to love the little actions.
Extract from “Still Overweight? The 6-week course that changes your weight and relationship to food forever”