Afotusɛm ntiantia
- Make the goal small enough to keep on a bad day.
- Aim at the action you control, not the result.
- Choose a reason that genuinely matters to you.
Dwene nipadua ahoɔden botaeɛ a etwa toɔ a wohyɛeɛ na woankura mu no ho. Ebia na biribiara nni wo ho. Na biribi nteɛ wɔ botaeɛ no ho.
Wɔn mu dodoɔ no ara, wɔkyekyeree no firi mfiaseɛ sɛ ɛnyɛ yie. ɛyɛ akɛseɛ dodo, emu nna hɔ dodo, ɛkyere nɔma a ɛwɔ nsania so dodo, na ɛgyina ɔpɛ a wɔnim no sɛ ɔhɔho a wonni ne so awerɛhyɛmu so dodo. Wofiri aseɛ den. Na afei dapɛn a ɛyɛ den ba, wopa nna kakra, na ɛnyinaa te sɛ deɛ abubu, enti komm wogyae mu. ɛno nyɛ suban mu sintɔ. ɛyɛ nhyehyɛeɛ mu sintɔ.
Asɛm pa no ne sɛ wɔbɛtumi akyekyere botaeɛ yie. Na nhwehwɛmu a ɛfa deɛ ɛma nipadua ahoɔden botaeɛ gyina hɔ ho no mu da hɔ a ɛyɛ nwanwa, ma ahofadie kakra mpo.
Ma ɛnyɛ ketewa ara kɔsi sɛ ɛyɛ ɔbrɛ
Mfomsoɔ a ɛtaa ba paa ne sɛ wode w’ani si soro dodo. "Mɛyɛ adwuma da biara" anaa "Mɛte kilo enum so saa bosome yi" te sɛ deɛ ɛyɛ akokoɔduru. Nanso ɛyɛ nhyehyɛeɛ ma abasamtuo ankasa. Mayo Clinic afotuo no yɛ ɔkwan a ɛsono nwanwasɛm no koraa: paw biribi ketewa baako a ɛfata sɛnea w’asetena, w’adwuma, ne w’abusua teɛ ankasa, na firi hɔ. ɛnyɛ botaeɛ nsia. Baako.
Botaeɛ a ɛyɛ ketewa ara kɔsi sɛ ɛte sɛ deɛ ɛyɛ mmerɛ dodo no yɛ botaeɛ a wobɛyɛ no abosome mmiɛnsa akyi. "Nantew simma du awiaduane akyi." "Ahoɔden adwuma mmienu dapɛn biara mu." "Twe wo nipadua mu simma enum ansa na woada." Eyinom nte sɛ adeɛ kɛseɛ. ɛno ne nea ɛma ɛyɛ adwuma pɛɛ. Wobɛtumi akura mu wɔ da bɔne mu, na nna bɔne ne bere a wɔgyae botaeɛ dodoɔ no ara.
SMART kwan no, tiawa
Ebia woate SMART botaeɛ ho asɛm. Nhyehyɛeɛ no wɔ mfasoɔ ankasa bere a woyi adwuma kuo mu hyerɛn no firi so. Mayo Clinic ne Cleveland Clinic nyinaa de di dwuma, na ɛgyina pɔtee, deɛ wobɛtumi asusu, deɛ wobɛtumi adu so, deɛ ɛho hia, ne deɛ ɛwɔ bere so.
Wɔ kasa kronkron mu no, ɛno kyerɛ sɛ:
- Pɔtee. "Mepɛ sɛ menantew anammɔn 6,000 da biara" yɛ kɛse sen "mepɛ sɛ mekeka me ho kɛse." Botaeɛ a emu nna hɔ mma wo biribiara a wobɛyɛ ankasa.
- Deɛ wobɛtumi asusu. ɛsɛ sɛ wotumi kyerɛ sɛ woyɛeɛ anaa woanyɛ. Anammɔn, simma, adwuma kuo, biribiara a wobɛtumi akan.
- Deɛ wobɛtumi adu so. Fi baabi a wowɔ, ɛnyɛ baabi a wopɛ sɛ wowɔ. Cleveland Clinic kyerɛ sɛ deɛ ɔfiri aseɛ no nsi n'ani anammɔn 6,000 so ansa na wadi 10,000 akyi.
- Deɛ ɛho hia. ɛsɛ sɛ ɛbata ade bi a wo ho da so ankasa ho, ɛnyɛ deɛ wususu sɛ ɛsɛ sɛ wo ho da so.
- Deɛ ɛwɔ bere so. Ma no bere a ɛbɛn, na kyekyɛ deɛ ɛyɛ kɛseɛ no mu nsɛnkyerɛnneɛ nketenkete.
Mfa nyansa pii nyɛ eyi. Nhyehyɛeɛ no yɛ adwinnadeɛ, ɛnyɛ sɔhwɛ. Botaeɛ no ne sɛ wobɛdane apɛdeɛ ayɛ no biribi pɔtee a wobɛtumi ayɛ ɔkyena.
Si w’ani si adeyɛ no so, ɛnyɛ deɛ ɛbɛba mu
Eyi ne nsakraeɛ a ɛsesa biribiara. Nsonsonoeɛ wɔ deɛ-ɛbɛba-mu botaeɛ ne adeyɛ botaeɛ ntam. Deɛ-ɛbɛba-mu botaeɛ yɛ deɛ ɛbɛba mu a wopɛ: te kilo nson so, tu mmirika 5K, kɔ wo trɔsa dada mu. Adeyɛ botaeɛ yɛ adeyɛ no ankasa: nantew mprɛnsa dapɛn yi, yɛ w’ahoɔden adwuma Benada ne Fiada.
Ɔhaw a ɛwɔ deɛ-ɛbɛba-mu botaeɛ ho ne sɛ wonni so tumi koraa. Wo mu duru, wo ahoɔhare, sɛnea wo nipadua sesa ntɛm anaa nkakra, eyinom mu biara mmua mmɔden tee. Wobɛtumi ayɛ biribiara yie na nɔma no nkeka ne ho koraa, na afei botaeɛ no te sɛ ɔhweaseɛ bere a na ɛnyɛ saa. Adeyɛ botaeɛ deɛ wodi so tumi koraa. Wonantewee anaa woannantew. Na bere biara a woyɛ no, woboaboa nkonimdie ketewa a wontumi nsɛe so ano.
Saa nkonimdie nketenkete no som bo sen sɛnea ɛte. Emu biara kyekyere wo atenka sɛ woyɛ obi a ɔyɛ saa, deɛ ɛyɛ kɔ-so-yɛ bere tenten no afidie komm. Fa deɛ ɛbɛba mu no si hɔ sɛ akwankyerɛdeɛ a ɛwɔ akyiri sɛ wopɛ. Nanso si w’ani a wode si so da biara no si adeyɛ no so.
Paw ntease a ɛyɛ wo deɛ ankasa
Asɛm baako aka, na ebia ɛno ne deɛ ɛho hia sen biara. Nhwehwɛmu bi a ɛdii nnipa akyi wɔ wɔn adwumayɛ bɔhyɛ mu hunuu sɛ *ntease* a ɛda botaeɛ no akyi no na ɛkyerɛɛ sɛ ɛbɛtena anaa. Nnipa a ntease a ɛfiri wɔn mu kaa wɔn, wɔyɛ ɛfiri sɛ adeyɛ no ankasa yɛ wɔn dɛ, ɛfiri sɛ ɛhohoroo wɔn adwene, ɛfiri sɛ na wɔn ani gye onipa ko a na wɔyɛ wɔ nna a wɔyɛ adeyɛ no ho, wɔkɔɔ so na ɛyɛɛ wɔn dɛ. Nnipa a nhyɛsoɔ a ɛfiri akyiri, ahosɛm, anaa ahonim bɔne kaa wɔn deɛ, wɔanyɛ saa. Saa ntease no kann, na ɛfaa su no kɔeɛ.
Enti bere a wohyɛ botaeɛ no, fa bere kakra tena ntease no ho. "Sɛnea mɛyɛ bi ama dwumadie bi" ntena hɔ ntaa. "ɛfiri sɛ meda yie na me gyina pintinn sɛ mekeka me ho" deɛ ɛtaa tena hɔ. Adwuma korɔ no ara, ahyɛnsodeɛ mmienu a ɛsono. Baako sa.
Eyi ne ɛfa a ɛkyekyere nipadua ahoɔden bata asetena a ɛyɛ dwoodwoo, a egyina pintinn ho. Adeyɛ a woyɛ ɛfiri sɛ ɛma wo ho tɔ wo ankasa no yɛ adeyɛ a wobɛkɔ so ayɛ mfeɛ pii akyi. Kyekyere botaeɛ no fa saa atenka no ho, ɛnyɛ bere a ɛtwa toɔ anaa nɔma bi ho.
Bere a ɛbɛhwere, na ɛbɛhwere ankasa
Wobɛpa nna. Obiara yɛ saa. Botaeɛ a ɛbubu bere a wopa adwuma kuo baako no na emu yɛ mmerɛ dodo firi mfiaseɛ. Hyɛ mmɔho mu sɛ wobɛhwere, na si gyinaeɛ kane sɛ da baako a woapa no yɛ da baako pɛ a woapa, ɛnyɛ atemmuo.
Sɛ woabɔ mmɔden sɛ wobɛfiri aseɛ akeka wo ho na wuntumi ankasa, ɛnyɛ ɛfiri adwuma a ɛdɔɔso nti na mmom ɛfiri mu duru anaa ɔbrɛ a ɛnkɔ nti a, ɛno fata sɛ wode kɔ ɔyaresafoɔ hɔ. Ɛtɔ da a deɛ ɛte sɛ ɔpɛ ho ɔhaw no, ɛyɛ akwahosan anaa adwene ho asɛm a ɛhyɛ ase, na ɛno fata ɔhwɛ ankasa, ɛnyɛ nhyɛsoɔ pii a wode gu wo ho so. Na sɛ wowɔ akoma yadeɛ, opira, anaa akwahosan ho asɛm foforɔ a, kɔ ɔyaresafoɔ hɔ ansa na woama no akɔ soro. Bɔhyɛ ketewa a wahyɛ wo ho a woakura mu, a woyɛ ɛmaa ntease a wogye di, bɛsoa wo akɔ akyiri sen botaeɛ akɛseɛ a wo de akokoɔduru hyɛɛ a woagyae da no.
Mmeaeɛ a wonyaa nsɛm yi firii
- Mayo Clinic Health System, Setting SMART goals for success
- Cleveland Clinic, SMART Fitness Goals You Can Actually Keep
- National Center for Biotechnology Information, Adaptive Goal Processes and Underlying Motives That Sustain Mental Wellbeing and New Year Exercise Resolutions