Motivation

What is missing in your goal achievement?

by Leena on September 29, 2019 No comments

John and Simon, best friends since childhood, decided to get together one year and write down their goals, and then chase them with all their energy and not rest till they had achieved their mountain top moment! 

John had a full time job, travelled extensively, hardly slept and was constantly playing the catch up game with his goals and targets. He woke up feeling tired, was always sleep deprived and emotionally was quite a mess because he never seemed to have time for anything – no family time, no time to sleep, no time to work out, had started to have a bad temper too. But at the end of the term, he had hit all his goals a 100%. 

Simon on the other hand, also had a full time job, but seemed to wake up feeling fresh, with fire in his belly, he enjoyed a great relationship with his family, he rested himself well, ensured he worked out at least 5 days a week and made time for himself to reflect on his journey every now and then. At the end of the term, he had hit about 90% of his goals.

Over coffee both the friends, shared what their journey looked like over the last one year and were surprised to see how differently they went about achieving their goals. While John had hit all his goals, he looked tired, unhappy and so much older, had lost the fire to do anything new.  While Simon was a little unhappy about not reaching all his goals, but looked healthy, fit, upbeat and happy, looking forward to do more the next year. Here were some key lessons, John ended up learning from Simon.

Though it is important to chase those goals, it is more important to plan and schedule the work you need to do to achieve them, before you hit the race track. Plan how many hours your work will require, schedule it into your day and once you do this, time block those hours. Time blocking is to block out all distractions like email, notifications, social media or phone calls, to simply put on your blinkers and laser focus on the work at hand and don’t get up till you get it done! 

While the goal is the mountain top, habits are your journey to the mountain top. Install habits that take you closer to your goal each day, one step at a time. After the first 66 days of a tough journey to install a habit, you no longer need any will power to do it. This frees up your will power to focus on building another habit, while the first one has become automatic – which means you cannot not do that thing, it becomes your nature – to wake up and go for a 45 minute early morning walk, for instance. 

Resting time needs to be scheduled too. When you consciously build rest timein your schedule, you allow yourself the time to renew by relaxing and taking time off to reflect. This goes a long way in refueling your energies so you can get up on your feet and continue the journey. This could include power naps of 20 minutes in your day, reading a book, spending time with a loved one, meditation, journaling and so on. 

Are you living a life like John or Simon? Are you happy on your journey to your mountain top? What changes would you like to make to ensure you have a more fulfilling journey? As you read this blog, it may be a great idea to stop whatever you are doing now, take a pen and paper, grab your favourite cup of coffee or chai, and spend some time reflecting.

Remember, while achieving your goals is important, doing so without enjoying the journey could make your win feel very hollow. The fun in goal achievement is the journey and who you become as a result of being on that journey for a period of time! Learn to celebrate and enjoy every step, every win and learn from every set back. That to me is the best part of setting goals! 

Leena Munot
Author Goals Mantra

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LeenaWhat is missing in your goal achievement?

100 days to your biggest goals!

by Leena on September 22, 2019 No comments

100 days before the year ends!

22ndSeptember each year is a special day…it is from this date that you have exactly 100 days for the year to end. The perfect time to reflect on the year gone by and to realign yourself to the rest of the year that lies ahead. How you look at the rest of the year is a choice. A choice to see your wins and feel energized and move forward. Or look at all the things that did not get accomplished, how much farther you need to go to reach your goals and feel overwhelmed. 

Here are a few simple tips to get up, get going and get some super work done in the next 100 days. 

Pick your top goals: Begin by looking at which one or two key goals you would like to chase and get done. Choose those goals that will have the maximum impact on your life, the ones that will show the deepest shifts or the ones you’ve been putting away and you know they really need to get done. And break them into 20 day chunks – to mark your milestones. This is a great way to cut out any overwhelm you may experience. 

Set habits: New research indicates our body takes 66 days for any habit to become a way of life. And you have 100 days to get this done! Pick a habit that will take you closer to the top goals you just picked. Eg., If your top goal is to lose 5 kilos by end of the year, you may want to choose a habit of 45 min workout every day, or ensuring you drink 3 litres of water daily and so on. 

Small milestones: Set yourself small milestones to achieve every 20 days as mentioned in point one, with a specific marker. Eg., losing 1 kilo is a milestone you want to keep for a 5 kilo weight loss. This makes the journey a lot more enjoyable, with small wins of one kilo every 20 days. 

Celebrate small wins: Remember what gets appreciated, gets repeated. Each time you hit the milestone, celebrate by rewarding yourself. A reward could be anything you enjoy, like that cappuccino, or a small piece of cake, or watching your favourite series on Netflix! Great things happen when you take care of your mindset by keeping yourself motivated, and then treating yourself with a reward to feel inspired enough to go after the next milestone! 

Despite our best intentions, plans and actions, very often we fall short of achieving our goals. The 100 day technique can be a game changer to give your will power and determination a booster dose to put on your blinkers and refocus again, and move forward, one day at a time! Make your next 100 days count! 

Leena Munot
Author – Goals Mantra

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Leena100 days to your biggest goals!

3 reasons why deep sleep is a must to goal achievement!

by Leena on July 30, 2019 No comments

Want to get super productive and achieve those goals? Then get some sleep.

Sleep problems and lack of sleep can affect everything from personal and work productivity to behavioral and relationship problems. Over 500 million people worldwide suffer from the after effects of inadequate sleep and this directly pulls down their ability to get things done.


The Institute of Medicine recently estimated in its report, Sleep Disorders and Sleep Deprivation: An Unmet Public Health Problem, that “hundreds of billions of dollars a year are spent on direct medical costs related to sleep disorders such as doctor visits, hospital services, prescriptions, and over-the-counter medications.”

Make sure your hard earned money goes towards a vacation with loved ones as opposed to buying medicines or landing you in the hospital for sleep disorders that have been linked to hypertension, heart disease, stroke, depression, diabetes and other chronic diseases.  

Among the plenty hacks available for productivity, these pointers I found most useful

Aim High, Start Low – For those of us who set stretch goals and love going after them, remember to start low. Just like when you join a gym – on day one you don’t do a 100 push-ups or carry heavy weights. You build stamina each day, grow your endurance and then slowly begin to add or tone up your muscles. Similarly with goals, ensure you start with meticulous planning of time, make time for work and plan quality time for play and adequate hours of sleep.

Stretch goals don’t mean that they eat into your sleep hours. Think smart and prioritize your goals in a way that inspire you not exasperate you! It is not a good idea to reduce your hours of sleep and remove play time from your schedule – this is a great recipe for burn outs!

Power Naps – Plan a 20 minute power nap in the second half of the day, to refresh and rejuvenate your senses by giving your mind some time off. (plug into your headphones and listen to some binaural music to enhance your state of sleep) A longer nap at this time (like 60 to 90 minutes!) can ruin your productivity for the rest of the day and affect the quality of your sleep at night. Power naps are a great way to put yourself in an alpha state, and raise your productivity!

Night Sleep – To ensure quality sleep at night, block out any screen time one hour prior to your sleeping time, listen to some soft music or chants, do a nightly ritual like a warm water bath, drinking a glass of warm water, write your gratitude for the day and sleep in a dark room. A good night’s sleep not only allows your body to repair itself, but also ensures a high energy day when you wake up!

Simple old school hacks like these are worth trying and abiding by, to create a life of harmony and happiness. Let us know which of these hacks you love the most and how it has changed your life!

Leena Munot
Author
Goals Mantra

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Leena3 reasons why deep sleep is a must to goal achievement!

5 productivity hacks to get more done!

by Leena on July 30, 2019 No comments

Time – the biggest asset we all have – and one that everyone gets every single morning, in equal amount! And yet, at the end of each day, only some of us accomplish a lot and a bigger lot gets through the day, but with a lower sense of accomplishment. Here are my 5 favourite productivity hacks that will help you enjoy more days of the week, feeling great about getting things done!

Plan time to schedule your top priorities – Write down how many hours the job will take to get done, what day you plan to do it, what time will you do it and set time limits. Eg., I will complete that accounts review, on this Wednesday from 10 am to 1 pm.

Do the tough job first and boost your productivity – Research shows that your energy goes way up, when you get the biggest piece of work done first thing in the day and gives you a super sense of accomplishment. This fuels you up even further to push through the rest of the tasks and tick them off your list (usually before time!)

Time block minus technology – When it is time for you to get that scheduled job done, shut out technology – no mail, no call, no social media. This focused time allows you to give the job at hand your undivided attention and best shot (like I am using my time block window to write this blog today!)

Work in productive spurts – Give yourself a 15 minute walking or social media break after a 90 minute focused work window. Be a sprinter in your head not a marathoner. The latter leads to energy sapping days at work and lowers your motivation, making it tougher to get back on top of your work load. (Make sure you drink enough water to keep yourself hydrated and to keep your brain active!)

2 minute productivity rule – If a task will take no longer than 2 minutes to complete, then do it right away and don’t keep it for later – this ensures your to-do list does not keep adding new items and cause unnecessary overwhelm!

Do you face productivity issues and feel demotivated often? Leave a comment below on which area of your life would you like to address productivity in and (maybe) together, we can find a way out!

Leena Munot
Author, Goals Mantra

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Leena5 productivity hacks to get more done!

3 things you are doing to sabotage your Productivity

by Leena on June 15, 2019 No comments

While most of us work really hard through weeks and years to achieve those audacious goals in career and in life, there are many little things we do that slow us down and we don’t even realize it. On the one hand you are disciplined around your working hours, paying bills on time, planning your finances in advance and so on, and on the other we tend to slip into time sucking activities which plummet our productivity, cause a drain on our energy and before we know it we are tired. And the worse thing is, the fatigue has not got anything to do with the to do list work, because nothing got done on that day! 

Welcome to the ways of productivity suckers! Here are 3 things you may be doing that are sabotaging your productivity. 

Email Overdose

Research shows that during an average working day, you tend to open your mail box over 18 times and spend over 3 hours or more flipping through them. And in these 3 hours, there is a little chance that you may have actually taken action on any of the mails, like sending that quote, writing that recommendation, filling out the tax form, replying to a client and the list goes on. 

The best way to end this sabotage is to remember, if there is a life and death situation, people know where to call you and will not necessarily wait for you to respond to their mail – so relax! Check your mail first thing when you get to work, not spending more than 10 minutes by the clock on them – make a list of replies you need to make and write the amount of time this activity will need. Now shut your mail and get down to doing your most productive work for the day. An income generation activity or high value activity should be your preferred pick at this hour. 

Too many things on your to do list

We under estimate what we can do in a year and over estimate what we can accomplish in a day. The to do list is an ever growing list of tasks that need to be done. And when you see this list everyday, it can be quite heavy on your energy. Personally, when is see a long list and only 8 hours to accomplish it, I know I’m going to have a lousy day, with many things not getting done. 

The best way to combat this stress is to prioritize the tasks on hand, assign the time each task will require and then make a realistic schedule. This won’t get all things done, but it will for sure, clear up your mind and allow you to single mindedly focus on the first priority on hand and work on it without getting pulled in different directions. Multi tasking is one of the biggest myths of our times! 

Working without a break

Most of us think we are doing a good job when we work with our head inside that monitor from 9 to 6, eating on the desk, not meeting other colleagues or taking a break to go out and get some fresh air in. After the first hour, you are pretty much lugging yourself through the day, going uphill like a lone soldier and ending the day with low energy and a sense of loneliness. 

Remember the 90 – 15 – 90 rule! Working in spurts of high energy is a great way to get a whole lot done. For example, when I sat down to write this blog, I clearly put away everything else that I needed to do and set myself on a timer of 90 minutes, to write, edit, create a poster and upload it on the website and then schedule it to appear on my social media pages. When you work in time blocks, you keep your energies high because you give your mind a healthy break of 15 minutes, after every 90 minutes of work. 

There are many more such energy suckers in your day. Get aware to where you are spending most of your time and how your energy feels when you do those things. This is a great indicator to tell you what to stop and what to do more of in your days to make them more productive and happy! 

Leena Munot
Author
Goals Mantra

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Leena3 things you are doing to sabotage your Productivity

The 90 Day Challenge!

by Leena on October 3, 2018 No comments

In my years of working on and researching this whole goal setting business, I notice that it can be a rough ride every once in a way. And when I reach this part of the year, I spend some time reflecting on the year that has gone by – what I set out to achieve, where I am at, what items are off the check list, which ones are a work in progress and which ones are still cold as hell!

It is easier to beat yourself up at this stage, if you focus on what has not got done yet. Especially for those of us who are super tough on ourselves, it can even be devastating.

Here’s a simple way to pick yourself up, and make the next 90 days count!

Consolidate – I cannot emphasize enough the magic of this exercise and the effect it has on your energy. When you start by noting down all that you have got done so far, appreciate your hard work and journey, your energy levels are far higher than when you started. This makes it a great frequency to be in, as you plan forward, instead of allowing self-criticism take over and really plummet your vibration. So keep it high!!!

Re-strategize – There is no rule in the book that says you cannot alter your goals or revise them any time of the year. Remember, we set goals, so we enjoy the journey, feel calm, get a sense of control on where we are headed and what we want to experience at the end of the day. So it is perfectly fine to alter them if you feel you’ve outgrown them, they are no longer meaningful to you, life has evolved and your priorities have changed or any other genuine reason you feel drawn to, to make a shift.

Fuel up – Now that you have re planned your goals, stopped the self-beating and pulled up your socks for the next leg of this journey – fasten your seat belt, plan in detail, schedule blocks of time each day to work on the goals, use tools like the hour of power to keep you fueled up and make you super productive.

Get relentless – Remove all that comes in the way of you achieving those goals now! Use the tools, do the drill and above all simply become RELENTLESS. Note your progress each day, keep an eagle’s eye on where you are spending your maximum time, prioritize and say NO to anything that takes you away from your goal, just for these 90 days.

Winners Never Quit, Quitters Never Win – Vince Lombardi

See, the reason why these 90 days are important is because I believe this is your opportunity to taste blood. An entire year to wake up at 5 am, do the work out, chase the goals you set and keep to the regiment can sometimes feel very uphill and long drawn. So when we chunk it down to these last 90 days, the mind feels – ‘oh this is just temporary and a short goal’, hence the resistance automatically comes down and gives you a window of opportunity to go all out….like you do in a sprint! Give it your best shot, shoot through the finish lines and experience a quantum leap first hand.

To all the naysayers – I challenge you on this one! Try it!
To all the ones who’ve given up – come on pick yourselves up! Just because you couldn’t do it earlier, does not mean you can’t do it now. Shut out the voice of judgement.
To the ‘I can do this’ lot of you – ready, steady and go go go!!!!

To the life of your dreams,
Leena Munot
Author, Goals Mantra

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LeenaThe 90 Day Challenge!

Down Time = High Productivity

by Leena on September 23, 2018 No comments

We live in super fast, distraction laden and crazily overwhelming times. Look around you! Mobiles are buzzing, people are always in a rush with no time to lose, social media is plastered with success stories, people multi-tasking like there is no tomorrow…phew!  It’s almost as if the earth has started to rotate much faster these days and I sometimes feel people have become Superman, Batman kinda super heroes – saving the world by night, working by day and making it all seem like child’s play. And I firmly believe, no matter who you are, however driven you maybe – building Down Time in your routine is imperative to reach your goals, sustain your success rate and lead a happy life.

While the heading may seem paradoxical, here is a list of reasons, why down time, rest time or taking off, whatever you may call it, is super important in our routine to amp up our productivity week after week.

Law of Diminishing Returns – The harder you work, the lesser you get done. There is only so much you can get away with in the name of pushing yourself to the outer limits of 18 hour work days. You can carry on this for a few days or weeks, before you start to feel the ill effects and burn out. After a point your mind is bound to slow down and you’ll start taking longer to accomplish even routine tasks. REST UP! 

Emotions – A stressed body and mind, affects your emotional wellbeing too. You will find that happiness is being replaced by anxiety, peace is being replaced by worrying and so on. Before you know it you are unable to sleep well, you lose your cool at the smallest provocation and feel like you are on pins all the time.  CALL IT A DAY!

Rest = Clarity
The old axiom – sleep over a problem holds a lot of truth. Quite literally when you rest well, your state of mind shifts from anxiety to a more calm one, helping your decision making skills to a very large extent. Sidra Jafri, world renowned healer says ‘you can’t solve a problem from the same state of mind that created it’. Need more convincing? SLEEP IT OUT! 

Even if you agree with most of the above, there is an inherent inner voice that is constantly badgering us to keep going, chase those goals, deadlines, commitments… almost consuming us with high levels of guilt for taking that half a day off work, calling off that important meeting, postponing that decision at work…still DO IT! Take that off, get your down time, press RESET! A well-rested body and mind are the breeding grounds for unparalleled levels of productivity and success.

In my next blog I will share the different categories of down time that may be available, to help you make a wise choice on the one that suits you the most.

Like what you read? Feel free to share this with at least one super stressed superman or superwoman you know…and help them breath easy and schedule a down time in their routine!

Leena Munot
Entrepreneur I Speaker I Author I Blogger

 

 

 

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LeenaDown Time = High Productivity

Workation – the new trap?

by Leena on August 26, 2018 No comments

WORKATION – I must confess – when this word was coined, I was quick to jump at it. It meant I could work and play together? WOW!!! Think about it – I could go on vacation and work too – this meant less guilt for being away from work for long periods of time like 3 to 4 weeks, and I’d end up feeling like superman, never missing a day of work. John Henderson, Regus Regional Director for Asia Pacific, said, “The dedication that people worldwide are showing towards their jobs is admirable with a huge percentage of business professionals taking their work away with them.” “However, this can also be interpreted as an indication that they feel overstretched or insecure in their jobs and are unable to properly switch off. The effects of work place stress are well documented so it is important that workers carve out some personal time.”

As jazzy as this new buzz word sounds – it is a TRAP when not used wisely. Here is why:

Induces High Stress – You are neither here, nor there. This means when you are working you are thinking about play and vice versa. It stresses you because you feel pulled between the two. For example, if you are on workation and get a free window of two hours, you could choose from many things – write a blog, play in the pool, go for a walk and allow yourself to soak up the smell of the woods, the nature around you, enjoy the chirping of birds, or think about what’s the next big goal you want to achieve, that big work challenge that you are faced with, the outcome of a certain meeting and so on.

Heightened Levels of Guilt – Because you are not fully present to the job at hand whether it is work or play, you build guilt around your time in both areas. This makes you constantly feel inadequate and out of control. Unless you plan your days better, get into micro scheduling and be completely disciplined about it, workations could flop face down on you.  You are never fully present in anything – not work, not play. And this defeats the very purpose of a workation.

Where from here? So while I am trying to get back to old school from Workation to either work OR vacation – these are some ideas I feel work for me

Plan two clear vacations a year – with no work. Fully relax, unwind and feel rejuvenated. And this to me would mean indulging my body, mind, soul and senses into nature, nothingness, new ideas – that are not forced – which means you allow them to naturally come to you, new experiences like gardening, walking in the rain, cycling in the hills and so on.

WORK when you work – no distractions of personal life, family or backlog of things you need to catch up on – like sleep, children time, love time, reading time, that pending house repair, taxes and bills that need your attention …nothing. You know that you need to be fully present and give WORK your 100% right here, right now. Your mind has only WORK to focus on.

Play when you PLAY – enjoy whatever it is you are doing – reading that book, watching a movie with your bestie, coffee time with friends, holiday with family, quality time with your spouse or children, switch off your gadgets…be fully present, involved and active. This shows the people you share your time with – that they are important, you are there for them – and this helps you build strong relationships. These relationships go a long way in ensuring a happier quality of life where you know you are always supported. No matter what.

Old school really works, because it was based on the principles of single minded focus on the things at hand. And for a non multi-tasker like me – this is a huge relief! One thing at a time, and the journey of life seems less stressful and more enjoyable.

Like this post? Go ahead and share it with those who live in high stress zones. This may be able to give them a new perspective on the concept of WORK and PLAY.

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LeenaWorkation – the new trap?

7 fail proof tips to Mastery – Part 2 of 2

by Leena on July 24, 2018 No comments

7 tips to mastery continued….2 of 2

TIP 4/7 – FIND A RHYTHM AND MAKE IT YOURS!

Most successful people attribute their productivity and consistency to their morning rituals. Whether you are a morning or an evening person, this works – find your rhythm. This is a simple one yet very potent – the Hour of Power. Dedicate 60 minutes to this routine each day and you’ll find yourself set into a routine.

20 minutes – go for a walk, work up a sweat, dance – anything to increase your heart rate and pulse. This releases dopamine in your blood stream making your entire physiology and mind become alert and open.

20 min – read and visualize your written goals (don’t have them yet? No worries, spend 30 minutes today and write down your top 3 goals and why you want to achieve them) During this time feel the experience of that goal becoming a reality and take in the feel of how it feels to be there. Anchor this feeling in your heart each day and you’ll start to attract the right resources and find yourself in the right place, at the right time.

20 min – wrap up the hour by reading something uplifting and inspiring to put you in the right frame of mind. NEWSPAPERS are not in this category for sure! You could read a book, watch a video, listen to some audio books or podcasts and infuse your mind with thoughts of possibility, dreaming big and rewiring your mind in the most amazing way.

This hour of power can also be crunched to 15 minutes by spending 5 minutes on each step (only when you genuinely cannot dedicate the time) and slowly you increase the time.This is a great tool to find your rhythm and to stick it to manifest mastery!

TIP 5/7 – SEEK INSPIRATION

While motivation is external, inspiration is what comes from within and fuels your days with an undying spirit to go out there and craft the life of your dreams. But there are days and weeks on end, where we feel off colour, lost in the fire fighting and making it through to the next day feels like climbing a massive mountain. Hold on. Breathe. This is not just you…it happens to most people and very often.

And that is why this tip makes so much sense. Seek inspiration on a daily basis – tune out of work and tune in to yourself for atleast 20 minutes everyday. During these 20 minutes, go out for some fresh air, be in nature, walk down to a nearby cafe, read a book, play your favourite music and go for a quick run… become fully present in your here and now and breathe in gratitude for this day. Once you are refuelled you get straight back into work and create magic!

TIP 6/7 – RESIST THE SABOTEUR

Here’s the thing about doing your greatest work: as you get closer to what you’re truly capable of producing, your ego will subconsciously seduce you to stop moving in that direction. You’ll feel like Skyping the office or checking your Instagram feed or taking a nap, thirst will kick in, you may yawn ….or many such distractions will crop up and try to do everything to steer you off course.

Don’t let your lower self cause you to betray the gifts embedded in you. Your loved ones need you to fly. And our world will be a whole lot better off when the brilliance of your light shines. So stick to the desk, do your job and to the little voice that so badly wants to keep you stuck…listen to this voice…and say thanks for sharing…and move on. No matter what we do…this little voice…lives inside us as long as we live. Asking us to snuggle up deeper in bed when the alarm goes off, making us sit a little longer on that social media page trying to keep us from doing our greatest work… and so on. Pick yourself up, cut the noise and move one step ahead at a time.

TIP 7/7 – REWARD THE WINS!

In my years of studying goal setting and the science of achieving them, i find a common thread. Most often people are stuck in a weird loop – set a goal, achieve it, set another goal, achieve it, set yet another goal, go on and achieve it or may be not….Not being able to achieve your goals can slowly and steadily build the baggage of guilt, reduce your steam and make achieving the next goal a herculean task. Is this you? Well, it is most of us at some point in time…

To crack free from this guilt, i’ve noticed two things work brilliantly well. First is to consolidate the journey from where you started to how far you’ve come. Acknowledge it. You may not have made it to the end, but you’ve surely moved ahead and navigated your way a little ahead. Appreciate it. And the one that nails it all is REWARD YOUR WINS. What if you set a goal, achieve it…and before you get on with the next one, you take time out and take in this success, celebrate it and reward yourself for the good work!

Research shows when you celebrate a win, and reward yourself – you increase the chances of repeating this success with the next goal. Why? Simple – what gets appreciated, appreciates in your life – you become and attract more of that which you appreciate. So the next time you set a goal and achieve it – remember to complete the loop by rewarding your win!

Be back to this space for more shares on goal setting.

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Leena7 fail proof tips to Mastery – Part 2 of 2

3 most effective ways to save yourself from lack of motivation

by Leena on September 27, 2015 No comments

As someone who constantly likes to learn new techniques around goal setting, productivity and effectiveness I find myself reading some amazing articles and watching inspiring videos of productivity gurus like Robin Sharma, David Allen and Tony Robbins and so on. I think each one of us is on a journey to set and achieve goals in areas of our life that are important to us like personal growth, career, finance, health and the list goes on. And on this journey, while there are days we are all inspired and full of motivation and get things done, there are also some days, sometimes weeks where we lose our motivation.

Over some wine and cheese last evening I got chatting with my friend Amar and he said to me

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Leena3 most effective ways to save yourself from lack of motivation