Gonçalo Miguel Costa Martins’ Post

How to build grit? Today, Joao asks: — “Why is it so hard for me to stick to my goals? Even when I really want to achieve them?” — Welcome to Episode 75 of AskMatty! Here’s my answer, Joao: — I think it could be many things, like: →    Lack of discipline →    Lack of patience →    Lack of grit But let’s focus on this last one: grit. Studies have shown that “Grit + Talent” leads directly to success. So, let’s see how to build grit with a 30-day challenge. 1.    First off, decide on the goal you wanna achieve in 30 days. It could be: →    A health goal →    A business goal →    A relationship goal →    … Just set a goal. For example, let’s imagine your goal is: →    Running for 30 minutes daily to improve your endurance 2.    Alright! Now what? Simple: every day for the next 30 days, take action toward your goal. In our example, you just need to: →    Run 30 minutes each day →    Maintain a steady pace →    And try to gradually increase your distance You know, at the beginning you might run 4 kilometers. Then you might increase to 5 kilometers. You just need to run 30 minutes every day. “Um, and if it’s raining, Matty?” Well, you have two options: →    You can run on a treadmill →    Or you can adjust your schedule and run later, before midnight And of course, this doesn’t apply only to running. Whatever your goal, you just need to take action daily, no matter what. 3.    Ok! Now the interesting part: tracking! Tell me, do you track your progress? “Um…” Well, how can we measure our progress if we don’t track it? “Um, you’re right Matty!” No problem. I personally use a Database, like a Google Sheet. In our example, you just need to record: →    The date →    The duration → And any notes about how you felt during the run For example: →    Day 1 – June 28, 2024 →    Ran for 30 minutes and covered 4 kilometers →    Felt really fatigued in the last 5 minutes Got it? The same goes if your goal is in business or other areas. 4.    Now, if you want, share your challenge with a close friend. Why? Because they can support you and hold you accountable. They can check in with you regularly to see how you’re progressing. 5.    Alright, last step. Each week, reflect on your progress. For example, every Sunday, take a moment to check your database. Try to extrapolate: →    What went well — and celebrate that! →    What went bad — and learn from that, so next week you can adjust. All this for 30 days. That’s it. This is how you can build grit. I know it seems basic, but what grit wants is just our daily actions. — Alright! Thanks for your question, Joao. Question of the day: →    Do you prefer running, lifting, or yoga? “Let’s build a more inclusive world by spreading wellbeing globally!” – Matty 

🎗 REMINDER - DON'T MISS THIS WEEK'S BLOG 🎗 Are you carrying around some extra weight in the form of distractions? The weight of distractions interrupts your focus, the key secret to making your dreams come true. Lose your focus, and you will stay stuck where you are. Fortunately, like any other extra weight, you can shed a few pounds of distractions. It is just going to require a little diet and exercise. 🫣 Here's a peek: "Focus on our goals is one of our secret weapons to success. I don’t know about you, but I feel more distracted and anxious about the events unfolding around me than ever before..." Don't miss this week's "Best Of" Operation Melt blog about how to lose the weight of your distractions @ https://lnkd.in/erMjYiB #OperationMelt #Goals #SelfImprovement #LifeCoach #Mindset #WritersOfInstagram #PersonalDevelopment #Coaching #Distractions #Focus

So... I've got a solution for you... 3 Simple Shifts to Stop Overthinking and Start Achieving... 1. Shift from Perfection to Progress- When you shift your focus from needing everything to be perfect to simply moving forward, you release the pressure that comes with unrealistic expectations. This allows you to start taking action and learn as you go. Practical tip: Set a small, achievable goal for today that moves you forward, even if it’s not perfect. Celebrate that step as progress, no matter how small it is. 2. Shift from ‘What If’ to ‘What Is’- Focusing on the present helps you make decisions based on facts rather than fear-driven assumptions. This grounds you in what you can control and reduces anxiety. Practical tip: The next time you catch yourself spiraling into ‘what if’ scenarios, pause and ask, ‘What is true right now?’ Write down the facts and focus on solutions based on your current reality. 3. Shift from Overthinking to Taking Action- Action combats overthinking by shifting your energy from your head into practical steps. When you take action, even if small, you build momentum, which makes it easier to keep going. Practical tip: Use the 5-second rule. Count down from 5 and take action before your brain can talk you out of it. Whether it’s making a call, sending an email, or starting a task, begin before hesitation takes over. By making these three simple shifts you can start to take action! Remember you are capable. P.S you can watch the full video on youtube channel- Sarah Chronicles Official- you can also click the link in my bio. You are the CEO of your life. Let start your journey to success! 🥂☺️ Reserve your 1:1 "Power Hour" coaching session with me TODAY! Click the link in my bio or dm me "Growth" to get started. 👏 follow me Sarah Joseph, BSBM, EQ, CBT, NLP more valuable personal growth tips ✨️ * * * #mindsetshift #stopoverthinking #achievesuccess #positivechanges #personalgrowthtips #productivitytips #successmindset101 #shespeakstruth #realconversations #realtips #realsolutions #podcaster #radioshowhost #selfimprovementtips #lifecoaching #masteryourmindset #sarahchronicles #truthbetold

Feeling stuck in a rut? Tired of coasting through life? You're not alone. Many people find themselves trapped in a cycle of working to live, but never truly living. In this episode, we dive deep into the mindset that keeps us stuck in neutral and explore practical strategies to break free. Discover how to set clear goals, embrace discomfort, take action, cultivate resilience, seek continuous improvement, and surround yourself with support. It's time to shift gears and accelerate towards a life of purpose and fulfillment. Listen now or scan the QR code to start your journey out of neutral. 🌐 Visit our website: https://revenconcepts.com 📘 Subscribe to our YouTube channel.: https://lnkd.in/gzjr4bCq #personalgrowth #overcomingchallenges #mindsetmatters #growthmindset #selfimprovement #positivevibes #motivation #inspiration #successmindset #nevergiveup #believeinyourself #staypositive #strongertogether #empowerment #transformation #selflove #selfcare #mentalhealthawareness #positivethinking #challengeyourself

Your thoughts are very powerful. They create your experience of your life. So it's always a great idea to find out what you're thinking. I want to share a simple but powerful exercise with you – a thought download. It only needs to take 5-10 minutes. Start by writing down what’s on your mind. You can write about a particular topic that’s bothering you, or about your day or week so far, or the week ahead. Or just write down whatever comes out with no particular focus. 📝 Then look back over what you’ve written. 👀 And this can be enough. Just getting what's in you head out on to paper can be really helpful. But I also love to take an extra step. Underline anything that is an indisputable fact – so, only the things that everyone in the world would agree on, and could be proven in Court. Notice all the things you’ve written down that you haven’t underlined. These are your thoughts. The story you’re telling yourself. You might have a few facts underlined in amongst them, or you may notice, that nothing you’ve written down is a fact. ✏ Don’t judge your thoughts. Our brains have a negativity bias and we usually find our thoughts have a negative leaning! That’s not a problem. Just notice what they are. And know that this is where all your power lies. Because you actually get to think whatever you want. 🤯 Becoming aware of your thoughts is the first step towards learning how to manage your mind, take control of your experience, and create more of what you want in your life. I'd love to hear how you get on if you try out doing a thought download. ------------- If you want some help to create the best possible experience of your life, click the link in my profile to book a free consultation, and come and find out about coaching with me. #thoughtdownload #mindset #lifecoach

Overcoming Limitations: A Mindset Shift for Success! Hey fellow coaches! Let's talk about overcoming limitations – those frustrating barriers that often stand between us and our goals. Often the biggest barriers are the ones we create in our minds. Let's harness the power of a limitless mindset to break free from constraints and achieve our dreams! How do we cultivate a mindset that will help us to overcome the impact of barriers and obstacles that we are sure to encounter? 1️⃣ Mindset Matters: The foundation of overcoming limitations lies in cultivating the right mindset. Shift from a fixed mindset, where challenges are seen as insurmountable obstacles, to a growth mindset, where setbacks are viewed as opportunities for growth and learning. 2️⃣ Rewire Your Beliefs: Challenge the limiting beliefs that hold you back from reaching your full potential. Instead of saying "I can't," ask yourself "How can I?" Reframe your thinking to focus on possibilities rather than limitations. 3️⃣ Visualize Success: Visualization is a powerful tool for overcoming limitations. Picture yourself breaking through barriers and achieving your goals with ease and confidence. By visualizing success, you prime your mind for positive outcomes. 4️⃣ Practice Resilience: Resilience is the ability to bounce back from setbacks and persevere in the face of adversity. Cultivate resilience by embracing failure as a natural part of the learning process. Each setback is a chance to strengthen your resolve and move forward with renewed determination. 5️⃣ Feed Your Mind with Positivity: Surround yourself with positivity and inspiration. Whether it's through uplifting books, motivational podcasts, or supportive communities, fill your mind with nourishing thoughts that fuel your journey towards success. Remember, your mindset is a powerful tool in overcoming limitations. With the right attitude and a willingness to challenge yourself, there's no obstacle you can't overcome. #AbilityBusinessGroup #MindsetMatters #OvercomeLimitations #CoachingJourney

The Power of Perspective: Leveraging Stress for Growth Too often, we equate stress with negative outcomes, but what if we could flip the script? Dr. Huberman's insights in the attached podcast remind us that stress when framed positively, can sharpen cognition and foster neuroplasticity—key drivers in our ability to adapt and thrive. And by combining the synergistic power of stress with a growth mindset, we achieve exponentially positive results. Here's how leaders can embrace and utilize stress to their advantage: ✨Recognize Opportunity in Stress: Stress is not just a challenge; it's an opportunity to grow. Viewing stress as a pathway to improvement can transform your reaction to it and enhance learning and performance. ✨ Integrate Mind-Body Techniques: It's not just about coping—mastering stress involves a harmonious mind-body approach. Techniques like meditation with intentional nervous system training can teach us to regulate our physiological responses, aligning our mental state with a calm, yet focused, physical presence. ✨ Celebrate Continuous Effort: Shifting feedback from identity-based praise to recognizing persistent effort encourages resilience. Whether things go as planned or not, the focus remains on the consistent endeavor, not just the outcome. Coaching provides a powerful space for transforming stress into a strategic asset. Connect with me to learn how, together, we can explore practical tools for nurturing a growth mindset aligned with physical and mental well-being. https://lnkd.in/ez3cY79C

Notes on Week 21 on the CURVE Platform Our topic last week on the CURVE Platform was Grit under the C (Courage) of the CURVE acronym. What a topic! We kicked it all off with a TED Talk by a foremost researcher on the topic, Angela Duckworth, titled Grit: The Power of Passion and Perseverance. The TED Talk, one of the most watched ever for its import and message, keyed us into the relevance of the topic. We took it further on Tuesday with an exposition on Building Grit and Courage for Life Success, in which grit is described as inbuilt mental toughness and resilience to achieve particularly long-term goals. The exposition covers how grit can be developed to deal with life's curveballs. Our Wednesday Story was spot on, with a close look at the life of American TV host, Steve Harvey, a story that truly depicts grit and showcases its transformative power. Harvey's inspiring story of how he realised in grand style his dream of being on TV -- a dream he has had since his sixth grade in school -- is as motivational as Harvey himself -- inspiring, instructional and lesson filled. It was time to balance grit as an ideal on Thursday via the 7Ds of Grit (Dream, Determination, Direction, Drive, Drill, Depth and Dedication). The balance is that Grit is Dream not Fantasy, Determination not Desperation, Direction not Fixation, Drive not Overdrive, Drill not Damage, Depth not a Cesspit, and Dedication not Eye-service. On Friday, we had the opportunity to engage with Angela Duckworth's Grit Scale to determine individual grit score and level. Many of the participants took the online Grit Scale test, and each got an evaluation and assessment from the facilitator based on their score. Saturday came and it was time for some highlights on the connection between Grit and the Growth Mindset, a connection that clearly reveals why people with closed and fixed mindset don't go all the way to achieve much in life, though they may be talented and intelligent. The whole week was rounded off on Sunday with an interaction on the facilitator's personal grit story on how he has been able to run the CURVE Programme from July to now -- without any external motivation or support. It was another opportunity to appreciate the efforts that have gone into the CURVE programme and establish grit as an essential quality that makes for great and grand success in life. It was quite a loaded week on the CURVE Platform. Permit me to leave you with the TED Talk that got us started in the week, the famous TED Talk by Angela Duckworth on Grit. Click this link to watch and listen to the talk. https://lnkd.in/dyRpcccA To your success! That was the 21st week on the CURVE platform. Four more weeks to complete the programme. MD Omisore #LEAP #CURVE #ESALAspire #SSCEProject #ReadingChampions NB: The CURVE Development Programme is an initiative to help today's students and youths navigate the bend towards adulthood, professionalism and exploit.

9_ If You Want to Succeed - DON’T Set Goals! Setting goals will only hold you back from living your best life - let me tell you why! Let Yourself Off the Hook™ with Liam Naden Don’t believe the gurus: setting goals is the worst thing you can do if you want to achieve success in your life. They will sabotage your efforts and keep you stuck in a daily grind of stress and frustration. In this episode Liam explains what’s wrong with the whole goal-setting process, why it virtually guarantees you will fail - and, most importantly, what to do instead that not only ensures you will get everything you really want, but in a much easier and more enjoyable way. #SelfImprovement #LifeCoach #Motivation #PersonalGrowth #PersonalDevelopment #GoalSettingExpert #GoalSetting #GoalSettingMastery #GoalSettingCoach #SettingGoals #AchievingGoals #MindsetMastery #GoalPlanning #GoalSettingTips #SuccessMindset #LifeGoals #GoalSettingMotivation #GoalSettingAdvice #GoalAchievement #GoalSettingStrategies

Make sure to check out this week's Operation Melt blog... Are you carrying around some extra weight in the form of distractions? The weight of distractions interrupts your focus, the key secret to making your dreams come true. Lose your focus, and you will stay stuck where you are. Fortunately, like any other extra weight, you can shed a few pounds of distractions. It is just going to require a little diet and exercise. Click to learn how to lose the weight of your distractions in this week's "Best Of" Operation Melt blog. #OperationMelt #Goals #SelfImprovement #LifeCoach #Mindset #PersonalDevelopment #Coaching #Distractions #Focus