Mental Health Workbook: 6 Books in 1: The Attachment Theory, Abandonment Anxiety, Depression in Relationships, Addiction Recovery, Complex PTSD, Trauma, CBT Therapy, EMDR and Somatic Psychotherapy by Emily Attached & Marzia Fernandez & Gino Mackesy

Author:Emily Attached & Marzia Fernandez & Gino Mackesy [Attached, Emily]
Language: eng
Format: epub
Published: 2020-05-12T00:00:00+00:00

Chapter 20: Goal Setting and Goal Oriented

Fundamentally, creating good habits and becoming goal oriented is essential to developing habits that you will stick with on a continual basis. A goal oriented person is someone who has a strict mindset of what they want to accomplish. They set goals and will do whatever it takes to achieve their goals, even to the point of taking risks to realize their dreams. They understand it requires hard work and dedication to reach their goals. Goal oriented individuals focus on their goals and the things they hope to acquire. They have a need to be productive and efficient because the goals they set are concrete and detailed.

Being goal oriented means you must be a habitual goal setter and be devoted to working from clear written goals every day. This type of attitude is what drives a person to stay with a positive habit because they want the desired outcome.

What is Habit Stacking?

Habit stacking or habit chaining is a proven method that allows a person to make necessary changes in their beliefs and behaviors and develop habits that can and will affect their lives in many ways.

Start With What You Know

This technique is a good starting point to maintaining quality habits for years rather than months. As we recently learned, our brain builds a strong network of cells to support our behaviors. The more you do something, the stronger and more efficient the connection becomes. For example, most people are conditioned to brushing their teeth every morning. To stack another habit would be to set a timer for 2 minutes to ensure you are brushing your teeth long enough. You are already brushing your teeth so you are just adding another step to an everyday ritual. It will be surprisingly easier to develop this new habit because your brain already has developed a strong connection to this task. Over the years they have built a strong connection in that area. The technique of habit stacking is simply “stacking” a new habit on top of a current habit. This method works because your old habit is already strongly connected to your brain. By adding a new habit to an already established and efficient thought process enables you to quickly adjust to the new habit.

Using the key words “before” or “after” is important when defining new habits. Examples of habit stacking:

Exercise Habit: Before I shower each morning, I will run on the treadmill for 20 minutes.

Diet Habit: Before lunch each day, I will eat one apple.

Working Habit: After I turn on my work computer, I will review all new emails and keep my inbox up to date.

Inspirational Habit: After I fix my morning cup of coffee, I will review the daily inspirational quote.

Make the Connection

Habit stacking works in any aspects of your day to day routine. Since your current habits are already connected or wired to your brain, your new habits are more easily linked to an already effective system. Therefore, you are more likely to stick to the new behavior.

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