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Parker’s Breakdown: Habits 🔑

I’m not gonna hit you with the basics like “eat fewer calories and walk 30 minutes every day.” Everyone knows that! My transformation started when I changed some lifestyle habits and mindsets that kept me consistent and motivated. Here are the main shifts I made:

1. Positive Thinking: Now, don’t lose me here—I’m not talking about some woo-woo “law of attraction” stuff. But until you consciously flip the switch and decide to see the world through an optimistic lens, you’ll stay stuck as a miserable pessimist. Every day, I made an effort to catch my negative thoughts and reframe them positively. When you start thinking positive, you actually believe you can do something. That shift alone was a game-changer. Want more on this topic? Leave a comment or shoot me a DM on instagram.

2. Hourly Scheduling: I started writing out my day hour by hour—either the night before or first thing in the morning—in a physical agenda. This simple habit kept me on task, boosted my motivation when I crossed off tasks every hour, and gave me the structure to fit everything in my day. No more excuses to skip workouts or let priorities slide.

3. Tiny Incremental Goals: Big yearly goals can feel overwhelming. Instead, I broke them into smaller weekly and daily goals. For example, if my big goal was consistency in the gym, my weekly goal might be hitting three workouts and benching 200 lbs. My daily goal could be completing a workout in under 45 minutes (Try to have a new goal everyday to keep variety). These small wins built momentum and kept me laser-focused.

These habits transformed my life—and they can transform yours too. Start small, stay consistent, and watch the results roll in.

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The Study 📖

Step by step: Sub-goals as a source of motivation

This research investigated how sub-goals affect motivation during different stages of goal pursuit through four lab and field experiments across various contexts including exercise, business reviews, and paid work. The researchers conducted both within-subject and between-subject tests to examine how the impact of sub-goals shifts as people progress toward their overall goals. The study was designed to understand when sub-goals are most effective versus when focusing on the overall goal might be more motivating. The methodology included having participants complete tasks under different goal-framing conditions - either with sub-goals or with just an overall goal - and measuring their motivation levels at different stages of progress. They also collected data on participants' perceived goal attainability and the perceived value of their next actions at various points during the tasks. Key Findings:

• When individuals are just starting a goal, sub-goals enhance motivation by making the final goal seem more attainable

• In later stages of goal pursuit, focusing on the overall goal (rather than sub-goals) becomes more motivating as it helps people see their actions as more valuable

• The effectiveness of sub-goals changes based on how far along someone is in their goal pursuit The source of motivation shifts throughout the goal pursuit process:

  • Early on: People are primarily motivated by believing the goal is attainable

  • Later stages: People are primarily motivated by perceiving their actions as valuable