By Carole Filion, Mindset Coach
In the pursuit of personal and professional growth, many of us embark on transformative experiences like retreats, regular meditation sessions, and/or coaching programs. These moments offer a surge of inspiration and motivation, but all too often, the initial high dissipates quickly, and we find ourselves slipping back into old habits.
In this blog post, we'll explore the common phenomenon of the post-retreat or post-meditation gap and discuss practical strategies to bridge it effectively.
Returning from a retreat is often accompanied by a sense of rejuvenation and clarity. However, this euphoria tends to wane after about a week, leaving us wondering how to sustain the positive changes. One key element missing in this scenario is accountability.
To address this, consider finding a like-minded friend, colleague or mentor with whom you could share your post-retreat goals. In creating that relationship, agree on the actions you are willing to commit to taking between your meetings with them (yes, you’ll want to establish a schedule of quick 15-30 minute checkups with them). Keep these actions small, yet challenging enough to stretch you a bit. As you see and feel the needle move on your goals, this will foster a sense of responsibility and encouragement.
After completing a meditation session, it's common to come away feeling grounded and centered. However, that fades almost as soon as we re-enter the hustle and bustle of daily life.
Breaking up your practice into small, manageable chunks can help keep you zen. Scheduling a series of short, 5-minute meditation breaks throughout the day weaves the benefits into your routine rather than experiencing the high in just one isolated event. Of course, keep your longer meditations on tap - they’re the kingpin (queenpin?) - however, the short breaks will help sustain that chill state until it becomes habitual.
Coaching programs offer valuable insights and action plans, but these can easily be forgotten or neglected once the program concludes. Here are a few actionable steps you can take to stay on track:
Continue or start a new round of coaching to stay in that energy. This provides accountability and constant, spaced repetition you may still need as you continue to uplevel your life.
If the coaching was focused on a particular project or business, you may be ready to graduate to a mastermind. This puts you in the company of like-minded individuals that share your focus and are there to contribute ideas to help you succeed. Understand that when you join this type of community, you will be expected to contribute to others’ success as well. A mastermind is a beautifully collaborative and reciprocal environment that has been key for many successful people, myself included.
Join a study group where you can revisit your notes and supporting resources (books, digital products), reflect on your progress, and set small, achievable goals that have come out of your coaching experience. A study group can provide the accountability you need and prioritize your growth by getting continuing education on your calendar. This ongoing reflection also ensures that the coaching insights become a lasting part of your personal and professional development.
There are several ways to keep the personal growth train moving forward - most of which don’t require huge investments of time or money. Here are some that have worked for me.
The recurring theme in this blog is accountability. Whether through a partner, mentor, or self-imposed structure, having someone or something to answer to significantly increases the likelihood of continued progress. Combine this with constant, spaced repetition—regularly revisiting and reinforcing what you've learned—to cement positive habits and insights into your daily life.
Again, a study group is an effective way to achieve this. When a collection of like-minded individuals get together on a regular basis to study their own individual material, it creates the glue that keeps you connected to your newfound learnings.
Additionally, when it comes to sticking to your goals, there are some interesting stats that indicate your level of likelihood of manifestation. In a study conducted by Dr. Gail Matthews at Dominican University, participants who wrote down their goals were 42% more likely to achieve them than those who didn't write them down. That statistic jumps to 65% when you declare it (i.e. own it, commit to it and speak it), and virtually makes it a fait accompli with a 95% likelihood when you add images as constant reminders, and - you guessed it - accountability!
Keeping a journal is a powerful tool for integrating new learnings. Use it to document your reflections, insights, and affirmations from retreats, meditations, or coaching sessions. This not only serves as a reminder but also allows you to track your growth over time, reinforcing the positive changes you aim to implement.
Reevaluate how you spend your time. Identify time-consuming activities that do not align with your goals. Whether it's excessive social media use or inefficient technology practices, create space by eliminating time-sucking habits. This newfound time can be redirected towards activities that foster growth, creativity, and well-being.
The Pomodoro technique is a time management tool or method that uses 25-minute “sprints” followed by 5 minute breaks. By breaking your work into short, focused intervals, you prevent burnout, reduce distractions, and increase your overall productivity. Doing less with greater focus leads to more meaningful and completed tasks.
Here’s the 411 on how to use the Pomodoro technique:
Identify the task that is the priority
Turn off all distractions: set your phone to Do Not Disturb, close all windows and tabs not related to your task, etc
Set a timer to 25 minutes
Work on the task without distractions for a solid 25 minute
When the alarm sounds, take a 5 minute break to check email, social, or just chill.
Repeat this process 3 more times, then take a longer break (30 minutes) and start again.
By following this simple technique, you may find yourself doing less and accomplishing more. Give it a try!
Mind the gap by incorporating accountability, constant repetition, journaling, evaluating your time use, and leveraging techniques like Pomodoro. By consciously integrating the lessons from retreats, meditations, and coaching programs into your daily life, you'll create a bridge that spans the gap between inspiration and lasting positive change.
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