{"href":"http://player.captivate.fm/services/oembed?url=http%3A%2F%2Fplayer.captivate.fm%2Fepisode%2Ffb1a3bb5-effa-4e49-98d7-9ce562d63123","version":"1.0","provider_name":"Captivate.FM","provider_url":"https://www.captivate.fm","width":600,"height":200,"type":"rich","html":"","title":"EAP 179: If It Isn't Written Down, It Doesn't Exist","description":"During the process of goal activation, you are sure to run into discouragements and obstacles, and maybe these cause you to feel like you aren\u2019t making progress towards your goals. But you may be surprised how much progress you really are making, even when you don\u2019t see it. Tracking your progress towards your goals is an excellent way to stay motivated and on track along the way. Here are the Early Accountability Podcast tips for tracking your progress:\n\n1. Break large tasks down into smaller tasks \u2013 While you may want to lose 100 pounds in 2 years, the thought of that drastic transformation is daunting and may seem impossible. However, focusing on losing 5 or 10 pounds in a month is much easier to comprehend, and it is easier to see what choices you need to make on a daily basis to lose those 5 or 10 pounds. Then you can move on to the next 5 or 10 pounds.\n\n2. Celebrate small victories \u2013 These don\u2019t have to be extravagant celebrations, but they should be something out of the norm to reward yourself for accomplishing your recent milestone towards your goal. Binge watch a show, go out with friends, give yourself extra time on social media, or get your nails done \u2013 these are all great ways to celebrate.\n\n3. Set daily goals \u2013 By tracking your progress daily, you have the opportunity to intentionally choose what tasks to do towards your goal and then look back at the end of the day and take stock of how you did and what needs to be done next.\n\n4. Create deadlines/reminders \u2013 Take ownership of your time and foster healthy and productive habits by setting alarms, reminders, or timers to keep you on task and doing what you want to be doing. You may also find that writing yourself notes or using a visual map can help you maintain the right perspective.\n\n5. Practice mindfulness frequently \u2013 Stilling your mind and focusing on the present moment has a way of keeping you grounded and affirming your goals and methods amidst the busy-ness of daily life. Find the right modality for you, such as yoga, journaling, exercising, or meditation.\n\n6. Look for accountability \u2013 Research and reach out to accountability groups and networks in your geographical area and your area of need \u2013 there are plenty of groups out there if you will just look for them. Accountability partners can help you stay motivated, provide support, help you with problem solving based on their own experiences, and maintain your progress after reaching your goal.\n\nTopics Covered in this Episode:\n\u2022 Tracking your progress\n\u2022 Staying focused on your goals\n\u2022 Maintaining the right perspective\n\u2022 Reaching out for accountability support\n\u2022 Mindfulness","thumbnail_width":300,"thumbnail_height":300,"thumbnail_url":"https://artwork.captivate.fm/09e743de-b958-4ef3-a5cf-e00cf149440e/a1155b040a2632242d74bd1862ed9cdf.jpg"}