☀️ goal hack: more, not less: this simplest tweak makes a big difference

Ever notice how “stop doing X” never really works long-term?

Fact: It is a scientifically better strategy to go TOWARD something you want than to go AWAY from something you don’t want.

A quick reframe for your goal-setting this week:
Our brains are wired to move toward what we want, not away from what we don’t.
So instead of setting goals that sound like punishment (“stop doing this”), try ones that sound like desire (“I want more of that”).

Here are a few swaps to get you started:

Goal: Stop scrolling before bed
Better Goal: Read one chapter before bed

Goal: Stop eating junk food
Better Goal: Add one colorful, nutrient-rich food to every meal

Goal: Stop being late
Better Goal: Arrive five minutes early and enjoy a calm start

Goal: Stop spending so much
Better Goal: Spend intentionally on what adds real joy or value

Goal: Stop skipping workouts
Better Goal: Move your body in a way that feels good every morning

Goal: Stop yelling at the kids
Better Goal: Take one deep breath before responding

Goal: Stop procrastinating
Better Goal: Start with just five focused minutes right now

Goal: Stop staying up so late
Better Goal: Begin a cozy wind-down ritual at 9 p.m.

Goal: Stop being on my phone so much
Better Goal: Check my phone intentionally after my morning routine

Goal: Stop being negative
Better Goal: Write down three things that went right today

Goal: Stop overthinking your next project
Better Goal: Share one imperfect idea publicly this week

Goal: Stop reacting to everyone else’s priorities
Better Goal: Protect one hour a day for deep, strategic work

Want to really seal it in your brain, create a visual!

Try this creative-writing exercise:

Instead of "Stop scrolling so much!"

What kind of lifestyle will you gain when you “stop scrolling so much”?

Now the fun part: get creative and really paint a picture of what it looks like when you’ve reached this goal. Then write it in the first person because that forces our brain into “visual mode.”

I’ll take a crack at it…

It’s 8pm and I’ve tucked the kids in. I have a paper-back novel, my favorite orange tea, and my coziest blanket. I’m reading two chapters before I head to bed. I light a little candle and I’m watching it flicker as I turn the page. The book is addicting and it’s reminding me that I’d love to start writing myself again.

I will head to bed in an hour and I know I’ll sleep better because I didn’t have any extra blue light and I didn’t scroll through information overload (and at times negativity-overload.)

Since I will rest better, I think I’ll plan to get up 6am instead of 7am and go ahead and try my hand at a writing practice. I think I’d enjoy that.

I set my alarm on my phone, but I keep it in my closet away from my bed so I won’t press snooze or start scrolling in bed.

I wake up early, feeling excited about creativity. I light my trusty candle again. It’s becoming my little creative side-kick. An ally. While the coffee is brewing, I get a few sentences down. It’s as if I’m possessed by creativity. Flowing. Quiet. Content.

Later today, after the kids are off to school and my to-do lists are written, I’ll check social media for a bit. But it can wait. I serve my creativity first. Yes, I like that new rule: I create first and then I consume. Social media will get my leftovers, but I’m reserving my "firsts" for me. Just me. (Me and my little sidekick candle. He can come, too.)

——

Do you see how that can create a more compelling visual than just “STOP THAT! BAD GIRL!”

When we focus on what we DO want, instead of what we don’t, we are more motivated to take the micro steps that bring us closer to our goal.

Anyone want to play along? Hit reply with your finished exercise! I’d love to round them up and share them here next week. (With your permission of course.)

rooting for you- Katie Day (write back soon!)

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