Commit to be Fit: Head into the final quarter strong

Growing up and watching football with my dad, if the Hawks were ever behind in the fourth quarter, he would optimistically say, “Hey! There’s still a lot of time left in the ballgame!” And just like last week’s football game, Iowa pulled it off in the final quarter. If we were to compare 2023 to a football game, these last three months would be the final quarter, a crucial time in any game, when the game will either be won or lost.

James Clear's book, “Atomic Habits,” could serve as a play book to help us claim a victory in this year’s final quarter, or even the fourth quarter of one's life. Clear's insights into habit formation have been instrumental in helping many achieve their long-standing aspirations. The principles he shares have the ability to be game-changing.

Achieve your goals

If your New Year's resolution was a lofty one, such as losing 20 pounds, writing a book, or any other ambitious endeavor, and you haven't seen much progress, now is not the time to throw in the towel. You still have time to change the trajectory of this year and finish strong! With three months remaining, there's ample time for you to complete what you set out to accomplish. It begins with one small step in the direction of the end zone, or your goal.

First, ask yourself, “How will I feel after taking this step?“ This simple question is often the impetus one needs to move forward and it can empower you to stay on track with your goals.

If you haven't really started your journey yet, offer yourself some grace and remember to start small. Set a goal to dedicate just 10 minutes a day to achieving your small or big pursuit. Ten minutes a day is manageable and an effective way to build a habit of consistent progress. You can make 2023 be the year you actually accomplish what you set out to do.

Clarify your why

Life is unpredictable, often unexpected things come up making it easy to lose sight of why your goal was important to you in the first place. When competing priorities arise, reconnect with the deeper reasons behind your objectives. Knowing your why will reignite your motivation and help keep you on course.

Action inspires motivation

One of the key takeaways from Clear's work is that motivation often follows action, not the other way around. Don't wait for the perfect moment for motivation to strike before taking action. Just do it and motivation will emerge as a byproduct. This principle is vital during the final quarter, when time is of the essence.

As we navigate this final quarter, remember — the game isn't over yet. It's not too late to make significant strides toward your goals.

Whether you're aiming for fitness achievements, personal growth, professional accomplishments or bettering your relationships, the key is to take action now. Channel your inner determination, keep your why in mind, and trust a consistent effort will carry you across the finish line.

Keep your head up, stay in the game, and score some points. The final quarter is yours!

Kylie Alger is a certified wellness coach and co-owner of the Well-Woman: Body, Mind & Spirit. Comments: kylie@thewellwoman.org.