Category: Self Help

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Kids can ask questions all day long and never seem to tire of doing so. When it comes to getting them to answer questions, however, it is another matter completely. This gets even truer as they get older. Very often, you get one or two-word answers.

This is often because you ask questions that really don’t capture their attention or ones that a simple answer will work to answer. One way to get your kids to open up and interact with you is to ask thought provoking questions for kids. 

What Are Thought-Provoking Questions?

Thought-provoking questions are ones that require some thinking to answer. The child must search their heart or mind to come up with an answer and most often they are open-ended questions, which require the child to explain their answer more fully.

These questions can give a child the opportunity to open up when they are shy and you can learn a lot from really listening to the answers. They can become a fun activity for families to share over dinner or anytime.

Why Are Thought Provoking Questions for Kids Important?

Thought-provoking questions help a child, and their adult, in many ways. They allow a child to explore their inner world, gaining greater self-awareness. These questions can help grow a child’s emotional intelligence by allowing them to think about things like empathy and charity.

They can also lead to deeper discussions. Thought-provoking questions can even get your child thinking about the future and creating goals.

How to Use Thought-Provoking Questions?

There are many different ways you can use these questions without your child feeling they are being interrogated. The following questions can be adapted to fit a child’s age.

You can ask a question or two when you are doing an activity together or riding in the car. Or have a question session at dinner where everyone gets a turn.

The answers can be used to understand your child’s thoughts and feelings better… and learn how to direct them on a path that will speak to their soul. Most of all, use these as a way to get your child to open up and create a deeper bond with you.

101 Thought-Provoking Questions for Kids

1. Should we be able to live anywhere in the world we want to?

2. Do you think it is more important to be rich or happy?

3. What is the perfect age to be? Why?

4. How does each of the rainbow colors make you feel?

5. If you had to take five pictures, what would you photograph?

6. Do you think the Earth gets angry? If so, what makes it angry, and how does it show this?

7. What is the most powerful water, fire, air, or soil? 

8. If your brother/sister were sad, what would you do to cheer them up?

9. What would make kids want to go to school more?

10. Do you think it is easy or hard to be a parent?

11. What is the most difficult thing about being a kid?

12. What do you think is the best part of being an adult? What about the worst part?

13. How do you think we could stop wars between countries?

14. What advice would you give your future grandchildren?

15. Do you think your life is easier or harder than your grandparents when they were your age?

16. Why do you think some people are always mean to others?

17. If you could choose a different name, what would it be and why?

18. Can you keep a secret? Are there some secrets you shouldn’t keep?

19. What makes someone smart?

20. If you could make up a holiday, what would it be like?

21. What makes your day special?

22. Do you think trees and flowers feel? If so, what would make them happy or sad?

23. If you could give $100 to a charity, which one would you choose?

24. How do you know your family loves you?

25. If you had a garden, what would you grow in it and why?

26. What is your favorite place?

27. Would you share your lunch with a schoolmate that didn’t have one?

28. What three things would you change about this world if you could?

29. Do you think it is important to be both happy and sad at times?

30. Is there something we have in the world today that your kids may never see?

31. Do you think it is okay to sometimes break the law? If so, in what cases? 

32. Do you think helping others is important?

33. What rights do you think everybody should have? 

34. What makes a girl a girl or a boy a boy? 

35. How do you think the world started?

36. Do you think people are more alike or more different inside?

37. What is the strangest thing that ever happened to you?

38. Do you think there are aliens in space?

39. What can different animals teach us?

40. Would you like to be a twin?

41. Do you think your pet has a name for you? What would it be?

42. How do you know when you get old? Is it a certain age?

43. What is the opposite of fire?

44. If everyone had one rule they had to follow, what would that rule be?

45. Why do people think in different ways?

46. What makes your mom/dad worried?

47. Can you be grateful for bad events? Why or why not?

48. What do you wish schools would teach?

49. What is the most important lesson you ever learned?

50. What do you know that you could teach others?

51. What makes you angry? How do you handle it?

52. What does it feel like to be happy?

53. If the electricity went out for one week, what would be different?

54. Do you think we should allow younger people to run for President?

55. What will the world be like in 50 years?

56. Is it right to keep animals in zoos and aquariums? Why or why not?

57. Who is the most important person in your life?

58. If your friends were going to do something bad or dangerous, what would you do?

59. If you could travel anywhere in the Universe, where would it be?

60. Can you think of anything we could do to make sure nobody goes hungry?

61. Do you like giving or getting gifts better?

62. What is the hardest thing you have ever had to do?

63. What makes you unique?

64. Would you ever jump out of a plane or dive deep into the ocean?

65. What is your greatest strength?

66. What skills should every adult have?

67. If you could tell adults one thing, what would it be?

68. Is it ever okay to lie?  Why or why not?

69. How would you describe a rainbow to someone who is blind?

70. Do you think adults have more fun or less fun than kids?

71. What age makes you an adult?

72. If you were a cartoon character, which one would you be?

73. What do you think your parents were like at your age?

74. If you owned a store, what would you sell?

75. What do you think it feels like to be homeless and hungry?

76. What noise do you really hate? Why?

77. If you were stranded on an island, what is the first thing you would do and why?

78. Without saying the words “I love you” how do you show someone you love them?

79. If you never had to sleep, what would you do with that extra time?

80. What invention do you think the world needs?

81. If you could ask any animal a question, what animal would you ask and what would be the question?

82. What do you think is the best superpower? Why?

83. Would you most like to travel to space or dive in the ocean?

84. If you could be any animal, what would you be?

85. How would you spend a million dollars?

86. What makes your mom/dad sad?

87. What would you give your mom to make her happy?

88. Is there something you once had that you now miss?

89. What is your best memory so far?

90. What makes you scared?

91. What do you want to do when you grow up?

92. What do you think is your best trait?

93. Is there something about you that you would like to change? Why?

94. Do you think it is important to tell sometimes even if someone asks you not to? What kinds of things would you tell?

95. What does it mean to be a good friend?

96. Is there someone you know who is being bullied? How does that make you feel?

97. Do you think animals have feelings?

98. What do you think it is like to be in a wheelchair? What about being blind?

99. What does your mother/dad do all day?

100. When you have kids, what rules will they have?

101. What rules do you have that you think are unfair? Why?

Final Thoughts on Thought Provoking Questions for Kids

The first bonds we experience are those with our family, which is why it is essential to find various bonding activities that will allow your child to grow into an adult who can easily form and maintain healthy relationships. And it’s never too early to start.

These thought provoking questions for kids will help you get your child used to having conversations, understanding themselves and the world around them, and becoming adults who can effectively communicate with others.

Once you have exhausted these, we can provide you with an endless array of deep questions you can add to your arsenal. Even as they become adults, questions are a great way to stay in touch with your child.

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Feeling uninspired by conventional note-taking? Why not let mind mapping inspire you to study in a fun and creative way?

To give you a visually interesting way to organize your thoughts and ideas, you can use any of our recommended websites and apps for mind mapping or check out the awesome collection of mind map examples for students featured in today’s post.

What’s a Mind Map?

A mind map is one of the many brainstorming techniques you can use to understand concepts, generate fresh ideas, find solutions to problems, easily memorize information, etc.

When you’re mind mapping, you’re creating a diagram of the concepts surrounding a certain topic. “Branches” radiate outwards from the central topic, showing the connection of the concepts/ideas to each other and to the main topic.

Some mind maps are color coded, while others are rich in imagery rather than text.

What Are the Benefits of a Mind Map for Students?

Visual learners or those who absorb information better when it’s associated with imagery can understand lessons quicker through a mind map.

However, it’s not just visual learners who can benefit from mind mapping. Research shows that a mind map can boost the academic performance of students regardless of their learning styles.

Here are more benefits of using a mind map:

Let’s dive into the mind maps we’ve rounded up for you.

1. Long Way Down Lesson Mind Map

If you’re looking for an example of how a mind map can be applied to a lesson, we’ve found a great one from The Daring English Teacher.

This example shows a mind map created by a student for their lesson on Long Way Down, a novel by Jason Reynolds.

2. Illustrated Mind Map

This image-rich mind map shows different ideas on the main topic of “texture.” Sometimes, what others see as a doodle is actually a mind map for a very visual learner who wants to understand a lesson more deeply.

3. Let’s Explore Goals

This colorful mind map is about goals.

Whether you’re learning about the concept of goals or you’re actually setting your own goals, a mind map can help organize your ideas so that it becomes easier to accomplish your objectives.

4. Map Out Your Goals

Here’s another version of a mind map on the topic of goals. In this example, the creator created a diagram of her personal goals.

You’ll notice that a color-coding system is in place:

• Red = Family
• Yellow = Development
• Purple = Work
• Green = Finances
• Orange = Mind

5. Handwritten Study Notes

Need an example of a text-rich mind map? We’ve got one from @hexa_studies.

The dedication of this mind map’s creator to include as much detail as possible is truly admirable. With a mind map like this, any complex lesson can be broken down, analyzed, and understood.

6. Food Forest

Here’s an image-rich mind map representing a person’s notes on permaculture. In addition to helping the creator understand a specific topic better, this mind map showcases the creator’s artistic abilities.

7. Project Notes

Mind maps are helpful for organizing ideas for a creative project that seems impossible to accomplish, as shown in this example.

This mind map was created to show that although it seems impossible, there is a solution that can help move the project forward.

Mind maps are a great tool for taking abstract ideas and seeing where they are applied in real life. In this example, the creator brainstorms where “media and propaganda” manifest in real life.

9. Soundscapes Mind Map

This next example shows an interesting brainstorming session. It involves soundscapes, with the creator of this mind map drawing simple illustrations representing sounds he heard in several different locations.

10. The Elements of a Personal Letter

Learning something new can often be challenging, but a mind map can bring clarity to unfamiliar concepts, terms, and steps, regardless of what new topic you’re learning.

Meanwhile, check out this post on other Styles for Learning New Things and Actually Remembering Them.

11. How to Remember “Memory”

This mind map shows all the possible details related to the central topic of “memory.” It is a text-rich mind map that has some watercolor illustrations to add a point of interest and break up the monotony of the all-text mind map.

12. Word Associations

If you’re learning a new language, a mind map is an awesome tool you should try to utilize, just as in this example. It can help with building vocabulary, creating word associations, and understanding sentence structure.

[Check out our recommendations for the Best Language Learning Software & Apps for this year.]

13. US and UK Holidays

A mind map can also be used as a cheat sheet for any type of information, giving you quick access as needed. In this example, a mind map makes for a great reference page. It was used to write down the holidays and cultural events of two countries.

14. Notes on Geography

Ace your next geography exam with this mind map.

It features a hand-drawn map of all the member countries of the Association of Southeast Asian Nations (ASEAN), reference tables, and other pieces of information relevant to the topic.

15. Learning About Electricity

Using a mind map for note-taking in class makes it easier to remember information related to the main topic. This mind map features different formulas for calculating different ways of measuring electricity.

16. Mind Mapping Current Issues

Mind maps are also great for seeing the “big picture” when it comes to current events and social issues. In this example, a teacher introduced a new lesson to the class by letting the students brainstorm what they know about the topic.

17. The Nervous System

This mind map combines illustrations with text to create an awesome study material. A brainstorming tool like this can help you boost your academic performance.

Final Thoughts About Mind Map Examples for Students

There you have it—a collection of mind maps to elevate the way you take notes in class.

Which one is your favorite?

By using mind mapping as a brainstorming technique, you’re training your mind to rapidly see the links and associations between ideas and concepts. This gives you an edge when it comes to studying, presenting your ideas, and sharing your thoughts with others.

If you need other resources about learning habits, you might want to check out the following posts:

Finally, if you want to take your goal-setting efforts to the next level, check out this FREE printable worksheet and a step-by-step process that will help you set effective SMART goals.

Trauma caused during specific stages of a child’s development, known as attachment trauma, can have lasting effects on a person’s sense of safety, security, predictability, and trust. This type of trauma is often the result of abuse, neglect, or inconsistent care from a primary caregiver.

Individuals who have not fully processed attachment trauma may display similar patterns of behavior and physical or psychological symptoms that negatively impact their adult lives, including the choices they make in relationships and business.

Unfortunately, many people may not even be aware that they are struggling with trauma. Research estimates that 6% of the population will experience PTSD in their lifetime, with a majority of males and females having experienced significant trauma.

Unresolved attachment trauma can significantly impair the overall quality of a person’s life, including their ability to form healthy relationships and make positive choices for themselves. One well-known effect of unhealed attachment trauma is the compulsion to repeat past wounds by unconsciously selecting romantic partners who trigger their developmental trauma.

However, there are other less recognized but equally detrimental signs of unprocessed developmental trauma.

 

Five possible indications of unresolved attachment trauma are:

 

1.  Unconscious Sabotage

Self-sabotage is a common pattern among individuals with unprocessed attachment trauma. This cycle often begins with hurting others, which is then followed by hurting oneself. It is also common for those with attachment trauma to have heightened emotional sensitivity, which can trigger this cycle.

This pattern can manifest in lashing out, shutting down, or impulsive behavior that leads to feelings of guilt, shame, and self-loathing.

Many people with attachment trauma are not aware of their wounds and operate on survival mode, unconsciously testing or challenging the emotional investment of those around them, and pushing them away out of self-preservation and fear of abandonment.

This can lead to a pattern of making poor choices for themselves based on impulsivity.

 

3. Behaviors That Block Out Trauma

 

Trauma blocking practises are used to avoid the pain and memories connected with traumatic events.

 

Emotional numbing, avoidance, and escape via briefly pleasurable activities that distract from terrible memories or suffering are common examples. Unfortunately, this escape habit stops people from successfully processing and recovering from their trauma.

 

Furthermore, when the pain resurfaces, more and more diversions are necessary to continue ignoring it. This can be seen in compulsive behaviours such as drug or alcohol addiction, emotional eating, numbing oneself through relationships, workaholism, excessive or dangerous exercise routines, compulsive internet or technology use, or any other compulsive behaviour used to distract yoursef from intrusive thoughts and emotions.

 

These actions have the potential to prolong a cycle of avoidance and repression, preventing persons from healing and progressing.

 

4. A strong need for control

 

It’s understandable that some people may struggle with control issues in their adult lives, especially if they felt helpless or vulnerable during their childhood.

 

This can happen if someone had an overbearing caregiver who didn’t let them make their own choices, expected too much from them, or didn’t take care of them properly. As adults, they might try to control everything in their life to feel more in control and less anxious or scared. This might be because they didn’t feel like they had control over their life when they were a child.

 

It’s important to remember that everyone’s experiences are different and it’s okay to seek help if you’re struggling with control issues.

 

5. Psychological Symptoms That Are Not Explained

 

Individuals with a history of developmental trauma may experience a range of psychological symptoms, including obsessive-compulsive behavior, intense mood swings, irritability, anger, depression, emotional numbing, or severe anxiety.

 

These symptoms can vary in intensity and may occur intermittently throughout the day. People with this type of trauma may attempt to “distract” themselves from these symptoms by denying or rationalizing them, or may resort to substance abuse or behavioral addictions as coping mechanisms. This can be a maladaptive way of trying to numb their symptoms.

 

 

What to do next if you’re suffering from emotional attachment trauma?

 

Everyone’s experience of healing from trauma is unique. It’s important to be aware of whether you have experienced childhood developmental trauma and how it may be affecting your relationships as an adult. Sometimes, the effects of trauma can be overwhelming and we may try to push them away or avoid them.

 

If you notice that you’re engaging in these behaviors, it’s important to seek help from a trauma therapist who can support you on your healing journey. Remember, you’re not alone and it’s never too late to start healing.

 

 

 

 

 

Electrical installation work in large premises – workshops, business centers, supermarkets, shopping malls, airports, hospitals, shared areas of residential buildings – is a difficult, time-consuming, and financially costly process that requires accurate calculations and serious preparation.

Features of conducting electricity in large rooms

• The work must be carried out in strict accordance with regulatory documents and safety principles by highly qualified specialists.
• Improper installation of electrical wiring can lead to an overload of the power grid and the occurrence of a fire.
• When carrying out work, specialists are obliged to take an individual approach to each room, consider its features, operating conditions of electrical wiring and all equipment that will be connected to the network.
• The wiring must be placed in metal pipes or special trays. Ground rails should be laid together with the wires.
• It is also important to install generators that will be able to supply electricity in the event of an emergency shutdown.
• Even at the development stage, engineers should take care of the inclusion of reliable protective devices and voltage stabilizers in the electrical system.

What do electrical installation works include?

Electrical installation works in large premises include:

• laying of open and hidden wiring;
• installation of switchboards (switchgear, service panel, power distribution panel,  electrical distribution panel, lighting panel);
• installation of lamps and light fixtures, sockets, switches;
• design and installation of an emergency and protective system;
• implementation of the ground loop;
• commissioning and testing.

Electric grid laying services and other technical works by Alexcom Engineering

Alexcom Engineering, founded in 2019 and located in Florida, provides a full range of electrical and engineering services for commercial, industrial and residential premises.

The main activities of the company:

• conducting electricity;
• reconstruction of electrical networks;
• installation of smart home systems
• installation of video surveillance;
• obtaining all necessary permits for putting objects (commercial, residential, industrial) into operation.

The most important and complex area of the company’s activity is the performance of electrical installation work in large premises: at manufacturing plants, offices, medical institutions, shopping and entertainment complexes, etc.

As part of the electrical installation work, Alexcom Engineering specialists perform the following types of work:

• installation of wiring and equipment;
• installation of protective and emergency systems, shields, meters;
• configuration of internal and external lines;
• installation of lighting systems;
• performing electrical engineering work;
• installation of power equipment;
• introduction of energy sources;
• installation of low-current systems;
• installation of video surveillance, alarm systems, communication systems;
• carrying out the adjustment and start-up of all equipment.

The organization employs high-class engineers and experienced craftsmen who undertake the most difficult tasks and do them in a very short time. Alexcom Engineering specialists always follow regulatory documents and comply with all necessary security measures at the highest level.

The company works with projects of varying degrees of complexity. At some facilities, one or two people may be involved, and at others – from fifty or more.

The company has a serious, trustworthy portfolio, which can be found on https://alexcom.engineering .

Imagesource

The goal of the Bachelor of Science in Public Health (BSPH) program is to maintain, advance, and enhance public health and well-being. If you’d like to improve the health of your community, you can do so with a Bachelor of Science in Public Health, BSPH. You should keep the following things in mind when selecting a university for a BSPH program.

Academics

You should first and foremost choose a college that offers the program you’re interested in. Additionally, you should think about the various subsets of that topic and how they might be incorporated into various systems.

Suppose you decide to enroll in a BSPH program. You will look at the entrance requirements. What resources are available to support your success? Are you interested in gaining work experience while pursuing your degree? If you believe you are qualified for this course, enroll. Understand more about the scope and procedure of programs in public health here.

Location

The location of the university is a very important factor. While in college, you can move away from home for the first time. Depending on the university you select, you could need to leave behind your loved ones, friends, and possibly even your nation.

Career Success

How a university can prepare you for the future is a crucial factor to take into account as well. Understanding how your degree will transfer into a profession is vital whether you choose to continue your school or join the workforce.

Campus Look and Feel

You will spend a lot of time on your university campus in addition to where you live. In between classes, you’ll spend time with friends, study and work on group projects, get a snack or drink, go to events, enjoy the campus’s athletic and recreational facilities, and more. This should guide your decision over which university to attend.

Where to Live

Where you reside throughout university matters, whether you stay in your hometown or move across the country. The majority of students decide to live on campus during their first year. You must take into account all relevant factors. Want to share a room? How much does living on vs. off-campus cost? What is the price of a meal plan? Do you have to purchase one? All these questions are determinants of which university you should choose.

Food

If you are leaving your house, say goodbye to homemade meals and hello to pizza! But in all seriousness, you should think about your meal plans and options for eating on campus as well as where you’ll eat while attending school. You could also want to think about making your own meals, which is a more cost-effective choice.

Finances

Do you have a budget plan to cover your expenses? University students are much more likely than high school students to think about finances. The expenditures are higher, and you often shoulder a sizable percentage, if not all, of them when you are in university.

Beyond the Classroom

Who are you, besides a student, in real life? What makes you unique? What do you feel strongly about? Your finest college experiences will likely involve activities outside of the classroom. When choosing a university for your BSPH, keep this in mind.

Focusing on your wellness and self-care doesn’t have to mean expensive health spas or intense workouts, although these can be great. In fact, some of the best ways to improve your mental and physical health are often the simplest and most the enjoyable ones like taking up a hobby. Whether you want to pursue creative projects or take up outdoor activities, these 5 hobbies will be sure to boost your self-care, overall mental health and wellbeing.

In this post I’m going to cover the benefits of hobbies for mental health and hopefully you can find one or two that suit you.

What is considered to be a hobby?

A hobby is an activity that you do on a regular basis in your spare time for pleasure. There are many different types of hobby for example creative ones, athletic ones, academic ones and much more. It’s important that the hobby you choose is one that you enjoy so you have the motivation to keep going with it.

Hobbies don’t have to be done in a class or in an organised way they can simply range from investing in a bit of me-time alone, dining out with friends, going to the cinema, taking walks, listening to music, reading and even travelling.

Having said that if you fancy starting a new hobby there are many self-care online courses available now that you can do from the comfort of your home.

The idea of using a hobby to boost your mental health is to allow your mind to be calmed and to bring a sense of relaxation to your emotional wellbeing.

There is plenty of evidence from research that shows how having a hobby can easily improve your wellbeing and can have positive effects on mental health issues such as relieving depression.

Best hobbies for self-care and wellbeing

These 5 hobbies for good mental  all have the effect of making you feel calm and relaxed. They are all mentally stimulating but in a way that allows your mind to be present in moment. A calming hobby prevents your mind from wandering on to other more stressful things and gives you a chance to unwind and relieve stress. This nicely brings me on to my first hobby for improving your mental health.

1. Mindful Meditation

Mindful meditation is one of the self-care hobbies that has been shown to boost feelings of wellbeing and happiness while also decreasing symptoms of stress, depression and anxiety. Mindfulness is a brilliant exercise for everyone no matter what your spiritual disposition. It allows you to switch off your mind and keep those little annoying voices quiet.

This in turn lets you just focus on being present in the moment. You can also use mindfulness meditation as a method of self-care, giving you time to reflect and really think about how your actions are impacting on your overall mental health and wellbeing.

2. Yoga

Yoga is at the top of the list of hobbies that is becoming more and more popular and is a fantastic way to improve self-care, wellbeing and in turn your physical and mental health. It brings together relaxation, breathing exercises and stretching to give you a mental clarity that is very hard to duplicate through other types of exercise.

As well as the physical benefits of yoga, it also allows you to tune in to your body and helps you to create a better understanding and connection between your body and your mind. Yoga as a hobby is a very popular way to relieve stress and tension.

3. Exercise

Exercise is one of the best and most well-known methods of self-care. It has been scientifically demonstrated with no doubt that it can increase your physical and mental health. Exercise dose this by boosting your endorphin quantities, improving your mood, and bringing down your stress and anxiety levels.

Exercise can be considered anything from walking to weightlifting. It’s all about picking one that works for you and that gives you the most enjoyment and satisfaction.

Friendly warning: If you have an injury it is important to find an exercise that doesn’t make things worse. For example if you have a bad knee, then running may not be the best option, however using a cross-trainer gives you the same workout without putting pressure on your knees from hard impact.

Whichever you choose, try to make sure it is an activity that will get you up and moving about. It is also very important that you enjoy it so that it doesn’t become a chore.

4. Painting and Drawing

I have a creative side to me so this is right at the top of my self-care and wellbeing hobbies list. Painting, drawing and even sculpting can help to unleash your creativity and ease stress at the same time. Whether you’re a beginner starting from scratch on a blank canvas, or even just doodling on a piece of paper, this hobby is awesome for helping your mental wellbeing.

You really don’t need to be an expert artist or painter either – it’s not about the outcome of your work that matters, it’s the process of getting there. Pushing yourself to take on the challenge to create something attractive by using various techniques, textures, and materials can help you get into a creative flow that will reduce your feelings of stress and boredom. Plus, looking back at your work once you have finished may give you a satisfying sense of accomplishment!

5. Gardening and plant care

This is one of my favourite relaxing and destressing hobbies. I like nothing more than spending a day out in the sunshine at one with nature. Gardening and taking care of plants can be a super hobby for relaxing and tuning into your mind, body, and spirit. It’s not only about getting the benefits of physical exercise in the fresh air.  Believe it or not tending to your plants nurtures more than just your garden!

Growing your own fruits and vegetables can give you a real sense of connection with nature and lets you truly appreciate the little things in life. Getting down on your hands and knees and playing in the dirt can provide much-needed relief from stressors too! If you live in an apartment, fear not, there are still plenty of plants you can tend to indoors or on a balcony.

The first 90 minutes of your day will set the tone for everything that happens after. The best way to have a positive start consistently is with a Rise Ritual, a set of repeatable steps that you do every day.

In this episode, you’ll discover how to create a Rise Ritual that works for you, and some tips to be consistent, even when things fall apart at the start of your day.

This episode is brought to you by the 25X Productivity System Live – our live 2-day workshop in Austin TX

Links:

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If you enjoyed this episode, follow the podcast on Apple Podcasts, Spotify, Stitcher, Overcast, Pocket Casts or your favorite podcast player. It’s easy, you’ll get new episodes automatically, and it also helps the show. You can also leave a review!

When it comes to the benefits of sex, what comes to mind? Pleasure? Stress relief? The flood of feel-good hormones?

These are the more obvious plus points of having regular sex. It turns out, though, there’s much, much more to it than that. 

“The benefits of sex are not confined to the bedroom,” explains Dr. Amy Killen, anti-aging and regenerative physician who specializes in aesthetics and sexual medicine, at Mindvalley’s A-Fest 2018 in Sardinia. “The effects of an active sex life spill over and they infiltrate every little nook and cranny of our lives to make us happier and healthier.”

What are the benefits of having sex exactly, you ask? There is plenty she highlights in her Quest on Mindvalley called The Science of Great Sex — and it’s worth exploring the main ones, handpicked for their great impact on our overall well-being.

And so, here are the science-backed benefits of sex, explained.

1. It Strengthens the Connection With Your Partner

One of the things Dr. Killen’s patients complain to her about is not so much about their sexual problems, such as sex after menopause. Rather, it’s that they feel disconnected from their partner, especially for older-aged people.

“We all know that we feel closest to our partners in the minutes and hours and days after having sex,” explains Dr. Killen. “And we know that couples that have regular sex tend to be happier and tend to stay together longer.”

In fact, the researchers of a 2017 study found that those with an active, satisfying sex life have high levels of well-being. Additionally, they also found that when couples incorporate daily kissing, hugging, and touching on top of the sex, the relationship satisfaction was much higher.

Sex gives us the opportunity to deeply connect with a partner. It gives us the opportunity to exercise our humanness in a world and a time where that’s becoming more and more of a rarity.

— Dr. Amy Killen, trainer of Mindvalley’s The Science of Great Sex Quest

You may have likely heard stories of random hookups that turn into a relationship. There are even movies that feature it, like Before Sunrise, The Holiday, and Entergalactic.

Sex can absolutely be what kickstarts the connecting factor between you with another person. However, it also has the power to awaken your inner sex goddess or god, and bolster a deeper and long-term bond.

2. It’s a Form of Exercise

Have you ever seen someone with a healthy sex life stay still? That’s because pleasurable coitus wasn’t designed to be that way. There are kama sutra-inspired movements, twisting and turning, gasping for air…

But can sex be considered exercise? Yes and no — it depends on what your definition of exercise is.

If you exercise to tone or build your muscles, then perhaps not. The reason is that, for most of us, sex doesn’t last long enough to make any significant physiological changes.

However, an article by Harvard Medical School suggests it can be considered “mild to moderate” exercise, liking the intensity to “doing the foxtrot, raking leaves, or playing ping pong.”

With that being said, Dr. Killen explains it truly depends on “how you’re doing it.” She adds, “Sex is an exercise with occasional high intensity, interval training in between.” 

3. It Lowers Your Stress Levels

Stress is a natural part of human life — we have a built-in mechanism to “fight or flight” in stressful situations, after all. Even so, when we’re living in a state of perpetual cortisol-induced days, our health can take a deep plunge into oblivion.

The Stress In America 2022 report by the American Psychological Association found that “around three-quarters of adults (76%) said they have experienced health impacts due to stress.” What’s more, chronic stress can lead to a decline in sexual energy. 

So if stress can reduce the appetite for sex, can connecting in bed lower the levels of stress? According to Dr. Killen, it most certainly can.

Research has even found that having a healthy sex life can lower cortisol and adrenaline levels. Additionally, your body releases endorphins and oxytocin, mood-boosting hormones that enable you to feel a whole lot more relaxed.

4. It Improves Your Self-Esteem

Your confidence often comes into play when you’re going into a sexual experience. And at times, it can lead to sexual anxiety.

It’s a paradox, in a way — you need the confidence to have sex, but sex can lead to confidence. Furthermore, research from the University of Texas revealed that one of the reasons why people have sex is to help boost their confidence and feel more secure about themselves.

And how does sex help? As Dr. Killen explains, “Oxytocin brings about feelings of trust and bonding, and also helps improve self-esteem and reduce stress.”

5. It Minimizes Pain 

Speaking of endorphins, this hormone is also known as “the brain’s natural painkillers,” says Dr. Killen. And during orgasm, the release of it can help minimize pain.

There have been studies that suggest headaches have improved after climaxing. One, which was conducted at the Headache Clinic at Southern Illinois University, found half of the female participants reported relief from their migraine after orgasm.

It’s important to note, though, that while frequent sex is beneficial, reaching climax is the key to minimizing the pain. So, before you reach for an aspirin the next time you feel a headache coming on, consider the big O. 

6. It Improves Your Sleep

Sleep is just as important to your sexual health as it is to your overall health, according to Dr. Killen. So sex and sleep? They’re “intimately entangled.” 

For example, getting enough sleep can help you increase your libido and have better sexual responses. And regular sex can help with sleep.

If you’ve felt so relaxed and nodded off post-coitus, science can explain why. After orgasm, the body releases oxytocin and prolactin, hormones that can induce pleasant and relaxing feelings. 

Whether you’re going at it solo or with a partner, research has shown that sexual activity can promote sleep. One study, in particular, found that orgasms with a partner were “associated with the perception of favorable sleep outcomes,” whereas masturbation was “associated with the perception of better sleep quality and latency.”

When you’re working towards realizing your sexual potential, nothing you do will move the need at all if you don’t start with sleep.

— Dr. Amy Killen, trainer of Mindvalley’s The Science of Great Sex Quest

7. It Strengthens Your Pelvic Floor Muscles

Anyone who has a pelvic floor dysfunction of any kind knows how important it is to strengthen the muscles in that area. It supports the bladder, bowel, uterus, vagina (for females), and prostrate (for males). 

“Not only do these muscles hold up the sexual organs and prevent things like urine and stool from slipping out at awkward moments,” Dr. Killen explains in her Mindvalley Quest, “they also play an essential role in sexual function and pleasure in men and women.”

One research concluded that a strong pelvic floor is associated with higher rates of sexual activity. Additionally, for those who prefer self-pleasure or are not involved with a partner, Dr. Killen suggests that masturbation is also an option to help strengthen the muscles.

8. It May Lower Your Risk of Prostate Cancer

One sex myth Dr. Killen often runs into is semen retention, the practice of not ejaculating for a period of time even when having sex and orgasm. 

It’s not the same as celibacy and abstaining from coitus (and the benefits of not having sex are very much different). She explains the advocates of this practice claim the range of advantages includes “improved self-confidence and memory to thicker hair and stronger life force.”

However, research has shown that frequent ejaculation, regardless if it’s with a partner or self-induced, can be beneficial for prostate health. The results of a 2016 study show that there was a lower risk of prostate cancer amongst men who ejaculated at least 21 times per month than those who ejaculated less often. 

“It’s with the thinking being that ejaculating may be a good way to purge toxins and impurities from the prostate,” Dr. Killen adds.

9. It Boosts Your Immune System

“What you may not know is that sex is also great for your immune system,” says Dr. Killen. Think about it — because sex releases powerful hormones and neurotransmitters, lowers your stress levels, minimizes pain, improves your sleep, and so on, it ultimately helps strengthen your immunity. This applies to both self-pleasure and partnered sex.

As a matter of fact, one study found that those who have sex more than three times a month have lower incidences of disease than those who had less than that. Simply put, frequent sex helps a person’s immunity become “more competent to deal with pathogens.”

Keep in mind that you should still do other things to keep your immune system up, like having a well-balanced diet, staying active, getting quality sleep, and so on.

10. It Helps You Live Longer

A thriving sex life brings about one of the best health benefits of sex: longevity. In the Quest, Dr. Killen highlights two studies that have supported this:

• A 2017 study published in Psychoneuroendocrinology found that sex is shown to be tied to longer telomere length in women. And longer telomeres are directly linked to longevity.

• An older, but still valid study in men showed that those who had sex twice a week had a 50% lower death rate over a 10-year period than those who had sex once a month. 

The bottom line is, as with boosting immunity, the collective benefits of having sex every day (or regularly), can help you live longer.

Great Sex, Better Life

Sex has the ability to make us healthier but little did many of us know how incredibly linked it is to the nooks and crannies of our overall well-being. But that’s what sexual health is truly about — it’s about you and your health.

You can learn to optimize your sexual health using scientific, medically-proven strategies with the guidance of Dr. Amy Killen. In The Science of Great Sex Quest on Mindvalley, you’ll find out how powerful and truly empowering sex can be.

When you sign up for a free Mindvalley account, you can sample the first few lessons for free. Additionally, you’ll have access to meditations that can support your journey of sexuality and sensuality.

After all, when you transform your sex life and you’ll transform your life. 

Welcome in.

You might be familiar with the struggle of “so many goals, so little time.” It’s as if you’re always chasing the next big win but you’re not sure what collecting these wins will accumulate to. Or maybe you’re overwhelmed with the steps needed to make this dream a reality and you drop off in organizing your next moves.

We are often taught to make goals but not how to design them toward a path to success. What if your confusion can be resolved within the view of a single page? It’s called a goal chart.

Here’s how to get started:

Vision is everything, as the saying goes. And creating a goal chart that’s unique to your life purpose is one step towards it.

What Is a Goal Chart?

Simply put, a goal chart helps you keep track of the progress you are making toward your goals and, in turn, your dreams. All three — goals, goal charts, and dreams — are important. And here’s why: 

1. Goal setting helps you commit to your dreams. Many times, we intuitively know what we want but we don’t always know how to organize a plan to achieve it. It’s like having a map of a whole city to explore, but no clarity on which stops to take first, second, third, and so on. Crafting a goal chart not only displays your plan but also helps you understand the nitty-gritty of what it takes to reach your dreams. 

2. Reduce overwhelm and imposter syndrome. No one questions a person with a plan — not even yourself. When you can clearly state your goals, compartmentalize them into smaller tasks, and, most importantly, show up every day to move the needle along, the likelihood of being a version of yourself that doubts your choices are slim to none.

3. Get an objective picture of your progress over time. True enough, it may take longer than expected to make your dreams a reality. If you ever get caught up in your uphill climb, it can be very helpful to have an in-depth analysis of the goals you’ve set. With a goal chart, you can generate an even more detailed picture of how you fare from goal to goal. 

4. You will psychologically feel better about yourself and the work you put in. Don’t underestimate the motivational benefits of setting goals, especially when you achieve them. Research shares that teams who set and achieved their goals felt a heightened sense of accomplishment, pride in performance, and enhanced task interest.

Our callings are unique to our individuality, and different dreams call for ultra-specific goal charts to make them a reality. To help you get the ball rolling, think of the next goal you want to achieve, then decide which chart best applies to achieving that goal. 

Types of Goal Charts

We’re all unique in the way we function, so one works for one of us may not work for another. That’s the beauty of choices — we have the option of choosing what works for us. 

And that goes with goal charts. Here are a few common types — try each and see which one can help you take consistent steps toward your overall vision. 

Excel goal chart

In the world of goal tracking, your spreadsheet is your canvas. Take full advantage of automation features available nowadays to best visualize your progress over time.

Here are tips on how to make a goal chart on Excel or Google Sheets: 

Tip 1: Digitally map out your tasks over time 

If, for example, you want to see a year’s progress in one to three desktop scrolls:

• Step 1: Break down 12 months into sections of weeks. 
• Step 2: Then, horizontally line up your week sections from Monday to Sunday. 
• Step 3: Perpendicularly, write out a habit that will help you reach your goals. 
• Step 4: Add daily check boxes for ticking off to identify task completion

With a full year’s view, you can strategize how these tasks potentially uplevel in the coming months or quarters. The best part is that copy-pasting and expanding your chart takes away from the manual labor of goal planning and allows you to focus on the actual work. 

Here’s an example of an Excel goal tracker:

Tip 2: Status updates 

Have an overload of tasks to keep in mind? Create progress checks on Excel from “Not started” to “In progress” to “Completed” and everything else in between. This simple Excel hack will improve how you visualize and monitor your progress. 

You can maximize this feature by adding color conditions to help you understand your task completion in one glance. For example, use red for “Not Started,” yellow for “In Progress,” and green for “Completed.”

On a broader scale, color conditioning by status will help you see which colors dominate your chart and grant you a pulse check on the health of your efforts.

Tip 3: Use Benchmarks 

Designing your Excel goal chart with benchmarks works best for tracking numerical measures of success over time. It is ideal for losing weight, decreasing phone usage, and shortening process time. 

Use the system to calculate a benchmark of your average performance so that you can always compare your current performance update to the standard. You can maximize this feature by automating a conditional format that assigns a specific cell color to a range of numbers. 

Use this chart when: You want to embed basic tech with your personal growth. Track your growth digitally and reap the benefits of self-automation. 

Thermometer goal chart

“Is the glass half empty or half full?” is a commonly-used expression to gauge pessimism or optimism. In the case of the thermometer goal chart, this question best encapsulates the kind of information this chart provides — visual communication. 

If lines and charts don’t compel you, use the thermometer goal chart to visualize your cumulative live progress over time. 

Use this goal chart when: you want to set goals with a team or when visuals best inspire you. 

Here’s an example of a thermometer goal tracker:

Weight loss goal chart

One of the most important factors that contribute to weight loss is how and what you eat. Other critical elements include the correct physical exercise, social influences, sleep, and mindfulness practices. 

So it’s a good idea to select the best diet practices and habits to optimize weight loss for you. Create a goal chart that consistently strings these habits along a weekly timeline and track how much weight you lose as you keep showing up for yourself with this pattern. 

Use this goal chart when: You want to craft your optimal recipe for weight loss success.

Here’s an example of a weight loss goal tracker:

Money management goal chart

If you have a financial goal and a deadline to achieve it, the most diligent approach to financial management is to track how much money comes in and goes out. 

Here’s how to structure a goal chart for money management:

• Step 1: Break down your chart into three columns: earnings, expenses, and current balance.

• Step 2: Subtract the value of your expenses from your earnings to find the value of your current balance. 

• Step 2: Decide on the frequency of tracking earnings, expenses, and current balance. Will it be daily, weekly, or monthly?

• Step 3: Work backward and calculate the average current balance needed on a consistent basis to achieve your financial goal. 

From here, you can monitor if you are progressively on or off track with your financial goals. 

Use this goal chart when: You want to achieve a certain amount of money and you want to evaluate how much you spend and save regularly.

Here’s an example of a money management goal tracker:

How Do You Create a Goal Tracker? 

The key to staying motivated and reaching your goals is consistency and meticulous tracking of your goal charts. However, your personal goal tracker is more than plotting out the rows and columns; it’s understanding why you should track the tasks, scores, and statuses within them. 

Where can you start? Here are three steps to help you create your goal tracker:

1. Define your goals

Getting overwhelmed with the many dreams you have in life is normal. It may even lead to being stuck in life with a case of analysis paralysis. 

So it helps to categorize your goals into different life aspects. Jon and Missy Butcher, trainers of Mindvalley’s Lifebook Online Quest, identified 12 aspects of life to focus on:

1. Health and Fitness
2. Intellectual
3. Emotional
4. Character
5. Spiritual
6. Love relationship
7. Parenting
8. Social
9. Career
10. Financial
11. Quality of life
12. Life Vision

Jon and Missy’s formula for living an extraordinary life is tried and tested and has helped many students reach their dreams. Their most central piece of advice? Define your goals by first clarifying your life vision.

The first 11 areas have one goal statement each, and the twelfth is a round-up of all of them. 

Why? “When you take the time to define an overall vision for your life that takes into consideration all the important aspects of your life, and then you set goals against that, what that does is it aligns all of your goals, they’re all moving in the same direction,” shares Jon. “They’re all working toward the same thing.” 

2. Set a deadline

When it comes to living the life of your dreams, Jon asks the powerful question: “Do you want to get there or live there?” 

Your goals are what help you get there because they help you reach for things you don’t have yet. Your healthy habits, on the other hand, are the things you do to sustain these goals. They keep you there. 

With this there are two things to keep in mind: 

1. Put your goals into habits
2. Make your habits sustain your goals

With this feedback loop, Jon suggests you can enjoy the best versions of each aspect of your life; not in the far and long future but right now, automatically, every day. With a healthy level of delaying gratification for the big things, we get to enjoy the little things that lead up to making our dreams and lifestyles a current reality. 

So instead of pressuring yourself with a deadline of who you need to be by this year or how much you need to own by this time, ask yourself… 

• “What extraordinary habits should I practice?”
• “How frequently do I want to show up to these habits?”
• “How often will I re-evaluate and then uplevel these habits to bring me closer to my desired life?”

Achieving your Life Vision will come down to the goals you set and the habits you practice. That said, Jon and Missy share this brilliant hack for breaking down each habit. 

3. Break your goals down into smaller chunks

A life vision? Check. Twelve goal statements per category of life? Check. And a powerhouse attitude to commit to and embrace habits that bring about your best life? Absolutely, check.

Next, all you need is a system to organize these habits. Lifebook’s Goal Chart Template is known as The 12 Sacred Choices. Here’s how it works: 

1. Choose 12 simple daily behaviors to step into your higher self. 
2. Track these behaviors daily with a simple binary dot system. 
3. If you did the task on that day, mark it with a dot, and if you didn’t do the task, you leave it blank. 
4. Can’t get it perfect? Keep calm and carry on. 
5. If you prefer to fill out the checks with a pen and stick it on your wall as a reminder, you can also make this a printable goal chart.

See your goals and how you inch toward them every day. Lifebook’s 12 Sacred Choices Goal Chart is a great representation of all your dreams in a single view.

While creating a goal chart can be an amazing game plan, it can also seem daunting. So if you have some reservations about mapping out your dreams this way, here’s a pros-and-cons chart to help you decide if this chart is for you.

Pros and Cons of Keeping a Goal Chart

PROS	CONS
Gain guidance according to your values: Follow a plan that makes time and space for you to cherish the things you value (family, friends, career, etc.).	Lack of variation: Some people crave the element of surprise and spontaneity in their days.
Gain freedom from mental exhaustion: Release the urgency of chasing big dreams when you have a set of daily choices programmed for success.	Lack of flexibility: Committing to a singular life outcome may be constricting for some. They want to be open to changing their mind.
Gain a trusted process to guarantee your personal growth: Reap the benefits little by little, but the changes are significant over time.	Lack of focus on seizing life-changing moments: Sometimes, it’s the “spur-of-the-moment decisions” that dictate our life. This system focuses on daily moments.

If you’re curious about this model, you don’t have to start with 12 Sacred Choices straight away. You are the designer of your personal growth and with that, it’s up to you to decide if this system best works for you.

Great Change Starts Here

Think about the people you admire the most in this life. You don’t have to do a double take to know when someone is genuinely living their dream. 

They are marching to the beat of their own drum and not the one that society has projected on them. Not only that, but they act according to their values and treat people with the right set of values. What’s more, they may not have a spreadsheet in their pockets to show you their daily successes, but behind their greatest successes is a decision to start great habits. 

And you can take that first step with Jon and Missy Butcher as your guide. Join the free 90-minute Lifebook Online Masterclass with Jon and Missy Butcher and kickstart your path to designing your best life. 

Welcome in.

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How many times did you set a fitness goal that failed? If you’re like most people, probably more than once. The problem often lies with how we set our goals. A simple “get in shape” won’t do it.

There’s a much more efficient way to motivate yourself. The secret is in setting the correct type of goals: SMART goals. Fitness plans should work, and this innovative approach can help.

What Are SMART Goals?

SMART goals are process-oriented objectives that create a path to success. They detail the specifics about how you can achieve a fitness or other life goal. For example, “I want to get fit” is a typical outcome-oriented goal. Likewise, “I will run 5K on Saturday mornings, lower my carb intake, and do 15 minutes of HIIT exercises three times per week for the next month” is a process-oriented SMART goal.

SMART is an acronym that stands for “Specific, Measurable, Attainable, Relevant, and Time-Bound. Here’s what each word represents:

S: Specific

Being specific about your fitness goals means you know exactly what it is you have to do. For example, “Run more” isn’t detailed enough. “Run in the park for thirty minutes each day for two weeks in a row” is a more specific plan. Your goal should answer the “Who?” “What?” “Where?” “When?” and “Why?” questions.

M: Measurable

Add time, amount, or any other unit that will make it easier to measure the goal. If we take the previous example, thirty minutes and two weeks are the time metrics for the plan. This could also be “5K,” “1500 calories,” or another type of measurement.

The point of measurable goals is to make it easier to track your goal progress.

A: Attainable

Attainable goals are essential in fitness. Unfortunately, people often set unreasonably lofty goals that include losing too much weight over too short a period or lifting a heavy set of weights too soon. Not only does failing these goals lead to frustration, but it can also cause injury and illness. Instead, you want to set goals that push you just a little bit over your current limits but that you can and will accomplish.

R: Relevant

When setting a goal, make it relevant to what you really want. For example, running a marathon is irrelevant if your goal is to build upper-body strength and vice versa.

Relevant goals go beyond the small milestones. They are in line with everything that matters in your life, from your career to personal well-being.

T: Time-Bound

Time-bound goals have deadlines. A time-bound fitness goal is much more exciting. For example, the difference between “running a marathon” and “running a marathon next year” is huge. The latter creates a sense of urgency and requires you to plan your goal in even more detail. As the deadline approaches, it will be evident whether or not you are on track to achieve your goal.

SMART goals are all about focusing on the process instead of the outcome. If you want to learn more about SMART goals, check out this blog post.

Why SMART Goals Are Important for Fitness

By setting a goal, we lay the foundation for success. However, not all goals are created equally. When it comes to fitness, most people’s goal lists are similar:

• Get in shape
• Lose weight
• Lift more weight
• Improve overall health
• Walk more

These are common goals oriented towards the desired outcome. But SMART fitness goals are different. They remind you of your priorities, let you track your progress, motivate you throughout the process, and make sure you see the desired outcome.

Here’s an overview of how SMART goals benefit fitness enthusiasts:

• They help achieve desired results faster
• They outline what it takes to reach the desired fitness level
• They keep motivation levels up
• They support healthy choices
• They reduce the element of disappointment and frustration from not achieving goals

Creating a SMART goal for fitness is easy. Just get a pen and a paper and come up with an outline for each SMART goal. You can also use these printable worksheets to help you begin. And if you’re not feeling inspired, here are some examples to get you started:

13 SMART Goal Examples for Fitness

1. Get Healthier

“To get healthy by next year, I will eat more balanced meals and start exercising. I will exercise three times per week for at least 30 minutes. I can choose between HIIT, running, and swimming. I will meal prep on Sundays to make sure I eat enough healthy foods throughout the week.”

S: Compare this goal to the “Get healthy” statement. The SMART goal clearly states what steps you have to follow to get healthy.

M: We’ve got plenty of milestones here: getting healthier by next year, getting three workouts in each week, and doing so for at least 30 minutes at a time. It’s easy to track progress when you know how much of something you need to do.

A: This goal is attainable. It is spread throughout the year, and the activities shouldn’t be too overwhelming.

R: The goal is relevant to you becoming a healthier person and raising your fitness level.

T: This goal has two deadlines – weekly milestones to reach and a big yearly deadline to push for.

2. Walk More

“To get more steps in over the next month, I will park two blocks away, walk for at least 30 minutes five times per week, and get off the bus three stops earlier. I will also take my dog for a walk for 10 minutes longer and take the stairs instead of the elevator.”

S: This goal is specific about how you can get more steps in throughout the week.

M: Most people already use step counting apps on their phones. In case you don’t, you can always download one from Google Play or the App Store. Just type in “Step counter” and install the app you like best.

A: This goal won’t make you feel overwhelmed about walking crazy distances or getting in 10,000 steps every day. The goal is to walk more overall, and it’s totally doable when you implement small lifestyle changes like the ones above. You can always adjust the plan, so it’s more suitable for your current habits.

R: This goal is relevant to raising your fitness levels and feeling better overall.

T: By the end of the month, you should have walked at least 30 minutes five times each week.

3. Run a 5K

“To run a 5K, I will come up with a personalized workout plan. I will start with interval runs with ten repetitions of a two-minute run and 30-second rest. Then, I will slowly increase the running time until I feel comfortable running a 5K without a break. I’ll do at least three runs per week. I will be able to run a 5K after 30 days.”

S: This goal describes how you can prepare yourself for a 5K run in one month. You can find plenty of 5K (or any distance you want to achieve) interval plans online, so use those to bolster the foundation of your plan.

M: This plan is all about measuring the time and distance you run. As you increase your running time, you’ll cover more distance.

A: Compare this goal to the “Run a 5K in two weeks” statement. Not only is it overwhelming (given the fact you’re not a professional runner), but it’s highly unrealistic unless you can dedicate hours to workouts each day.

R: This goal is relevant because it promotes your overall health and supports your goal of finishing a 5K.

T: The goal is to complete ten series of two-minute runs and 30-second rests, so you’ll be working with an interval timer app. This should lead to you running a full 5K after one month.

4. Lose Weight

“To lose ten pounds in four months, I will focus on strength exercises to boost my resting metabolism. I will do strength workouts twice per week and combine them with one HIIT workout once a week. I will reduce sugar and increase protein and fiber intake.”

S: This goal is specific about how you can lose weight in four months: strength and HIIT workouts, reduced sugar intake, and increased protein and fiber intake.

M: The weight loss can be measured, and the planned workouts each week are your milestones.

A: Losing ten pounds in four months is realistic. It’s also healthy. Don’t overwhelm yourself with unachievable goals like shedding a dozen pounds in one month – those plans always turn out badly.

R: The goal is relevant to you, increasing your fitness levels and being healthier, which is the ultimate aim.

T: The deadline is four months. There are also smaller deadlines for doing three workouts by the end of each week.

5. Lift More Weights

“To do ten reps with 30-pound weights, I will start with ten reps of 10-pound weights and slowly increase the weight for the last rep. Then, as I get stronger, I will add one rep of 30-pound weights and build my way to ten reps in two months.”

S: This goal outlines the plan in detail – slowly increase the weight until you reach the desired goal.

M: The ten and 30-pound weights (and anything in between) are the measurable part.

A: This goal won’t put too much pressure on you because you know you’ll get there gradually if you push yourself and you give yourself a reasonable deadline.

R: The goal is relevant to you to lift more weights, one part of fitness.

T: The deadline is two months, which gives you just enough room for gradual progress.

6. Go to the Gym More Often

“To make time to go to the gym three times per week, I will finish all my assignments on time, do meal prep to save time on cooking, and stop binge-watching Netflix. This will also help me spend less on food delivery and direct those funds toward my monthly gym budget.”

S: The goal is specific in how it can help you get to the gym three times per week. It lists three things that can distract you from going to the gym but can be adjusted to fit your lifestyle.

M: Each week you hit the gym three times is a milestone reached. Getting more from your gym membership is also a good quantifier.

A: Once you limit distractions, you’ll find more time for the gym, making this goal easily attainable. Plus, if your budget is a problem, you can simply cut out some luxuries to save enough for what matters.

R: This goal is relevant in a way that promotes you to visit the gym more often.

T: The weekly deadline of three gym visits will push you not to procrastinate and to get those workouts in.

7. Burn More Calories

“My calorie tracker says I currently burn 1,000 calories per week. So I will walk and exercise more to burn 300 extra calories weekly.”

S: Instead of “I will exercise more,” you specified the number of calories you’ll burn.

M: If your calorie app tracker says you burn 1,000 calories per week, you’ll already be able to track whether or not you succeed in your new goal.

A: Since you already burn 1,000 calories per week, it’s manageable to bump the number up a bit. You can even burn the extra 300 calories through a single extra workout.

R: If your main goal is to lose weight or improve your fitness levels, this goal is relevant to the desired outcome.

T: This is a weekly goal, so the count resets by the end of each week. You’re free to keep going with the same plan or come up with a new one afterward.

8. Stretch More Often

“To help reach my fitness goals for this year, I will incorporate more stretches into my regular routine throughout the week.  Following the Mayo Clinic suggestion, I will stretch 3 times per week to achieve the most benefits. 

I will stretch on Mondays, Wednesdays, and Fridays first thing in the morning for 5 to 10 minutes. Doing so will improve my range of motion, muscle blood flow, energy levels, and ability to do my daily activities within 2 to 4 weeks.”

S:  This SMART goal clearly states the specific days, time of the day, and length of time stretches will be done to reach fitness goals.   In addition, it also says what goals or benefits are gained out of stretching more often. 

M: There is a goal here to incorporate stretching.  This goal has measurable times and days that the stretching routine will be integrated to reach physical improvements. 

A:  This goal to stretch more often is attainable and doesn’t put a significant demand on time to achieve results.

R:  This goal is relevant to achieving optimal fitness levels by increasing overall quality of life. 

T:  By the end of the month, flexibility and blood flow will be obtained from stretching up to 30 minutes each week.

9. Get Adequate Hydration

“Drinking 2 to 3 liters of water daily is vital to reach fitness goals this year.  Dehydration will cause health issues that will work against my health goals. 

So, I will drink 2 cups of water first thing in the morning to rehydrate my body, boost my energy levels, aid digestion, and increase my mental performance.  I will also drink water before each daily meal to curb hunger pangs. 

Then I’ll hydrate before, during, and after I am done working out to keep my body from overheating.  As a result, I will see immediate benefits as water lubricates the joints, replaces lost water in the body, and aiding in weight loss.” 

S:  This goal specifies the who, what, where, when, and why getting adequate hydration is good for health and fitness goals.

M:  Getting adequate hydration is measured by the times of day and amounts of water that need to be drunk to see a change in a person’s fitness.

A:  Drinking water at the specific times of day mentioned is very attainable. 

R:  Staying hydrated is very relevant to achieving fitness goals.  It cannot be obtained without it, period.

T:  You will see the immediate benefits of proper hydration.  It can be one of the most attainable goals due to seeing quick results and the plethora of benefits gained from it.

10. Get More Sleep

“It is nearly impossible to achieve one’s fitness goals when we fail to get enough sleep. Thus, I’m prioritizing going to bed at an acceptable hour to get 7 to 8 hours of sleep per night.  As a result, I will see immediate improvements in my overall well-being. 

In addition, getting the right amount of rest at night will help my body heal and recover, refresh my mind, lower stress and blood pressure, and prevent depression.”

S:  This goal answers specific questions for anyone wanting to know the benefit of adequate rest.  It also shows why sleep is needed and how it fits into the plan of being healthy and fit.  

M:  Adequate time can be planned each day to get adequate rest and achieve the benefits that come with it.

A:  Although we cannot make ourselves sleep, we can still set a goal of being in bed at decent hours so that the optimal amount of sleep can be achieved each night. 

R:  Sleep is essential to any fitness goal.  So, making it a focus on your fitness journey is a wise choice.

T:  Benefits of a good night’s rest can be realized “overnight” when you follow this critical goal toward fitness.

11. Lower My A1C

“Lowering the A1C levels is essential to fitness goals because it reduces the risk of obesity, heart disease, kidney failure, and other health problems.  To start, I will eat fewer carbohydrates to reduce my A1C (sugar concentration found in the blood over 3 months). 

Then, I will add more whole grains, vegetables, fish, eggs, meat, and fruits to my daily diet. I will also incorporate a 30-minute workout each day, 5 days a week, to shed unwanted weight and lower A1c levels in 3-months’ time. 

Lastly, I will manage my day-to-day stress. Doing so should help the A1C reach an adequate 6.5% or lower range.”

S: The plan to lower your A1C is specific as to who, why it is important to achieve, when it will be done, and how it will be accomplished over the set time.  It answers all the questions to make it a SMART goal.

M:  There is a set goal to determine what to eat and avoid.  Plus, there is a set workout time frame to accomplish lowered A1C.

A:  The plan is adequately laid out with doable steps to live the healthy, fit life one wishes to have.

R:  Every step of the goal is working toward the end result of a better A1C and the desire to see overall fitness levels accomplished and maintained. 

T:  By following the steps toward a better A1C, you should see drastic changes in blood sugar concentration percentages in as little as 3 months. 

12. Improve Balance and Flexibility

“Working on balance and flexibility is a significant part of any fitness goal, especially as I age.  So first, I will make a workout calendar to keep me on track. 

Then, I will incorporate walking, climbing stairs, or bike riding into my weekly exercise routine, 3 days a week for 30 minutes.  I will do this organically within my neighborhood, weather permitting, or using equipment in my local gym.  This will improve my core strength within 2 weeks and help me stay active and fit into my senior years.”

S:   This goal specifies how you can achieve better flexibility and balance in 2 weeks through particular workouts in various places for a set amount of time. 

M:  There is a planned amount of time per day mentioned to help fitness goals be obtained in a couple weeks. 

A:  As Maya Angelou said, “Ain’t nothing to it, but to do it.”  The plans for improved balance and flexibility are laid out to incorporate our daily and weekly routines.  We have to get at it.

R:  Each exercise is relevant to living a strong, healthy, and fit life.

T:  In two weeks, vast improvement can be shown by incorporating a few activities into our day three times a week.  Out of 168 hours a week, only 1.5 is needed to have better balance and flexibility, fitting into any busy schedule. 

13. Mix it Up, Don’t Fall into a Comfort Zone  

“Having a set routine is excellent.  It is a great way to develop good habits over time. However, there is no harm in mixing things up so that I don’t get bored. Therefore, I will work out with a friend at least one day a week and share healthy recipes with them. 

In addition, each week, I will alternate between indoor and outdoor workouts. I will also incorporate workout apps to help me keep things interesting.

Finally, I am going to add personal rewards to my fitness journey.  Upon hitting a new milestone, I will gift myself a mental health weekend at the end of that month. It will boost my morale and continually incentivize me to keep pushing forward toward the vision I have set for myself.”

S:  This goal shows the importance of changing routines to stay on track with health goals.  Here you see specific examples to keep things interesting.  It also demonstrates how to find joy in accomplishments to stay motivated. 

M:  When switching things up according to this fitness plan, you have set times to mix things up and time to reward yourself for the hard work you have put forth to be a healthier you.

A: These goals are not unattainable; they are sensible and reasonable steps that can even be duplicated and modified repeatedly as you continue your fitness journey.

R:  These fitness plans help you overcome stagnation and burnout, so you don’t give up before reaching your goals.

T:  This plan includes times to switch up types of workouts and workout locations.  Then it incentivizes certain times for rewards when fitness milestones have been obtained.

Final Thoughts on SMART Fitness Goals That Will Motivate You

When creating fitness goals, you need to make sure they are sustainable. You can only get the most out of your plans when they genuinely motivate you to keep going forward. That’s why we have SMART goals. Fitness is a journey, not a destination, so you should plan your goals accordingly.

To help you implement your SMART fitness goals faster, read about these nine psychological tricks to developing fitness habits.

Finally, if you want to take your goal-setting efforts to the next level, check out this FREE printable worksheet and a step-by-step process that will help you set effective SMART goals.