If you are stuck, frustrated with slow moving progress, and disappointed with lackluster results this post is the wake-up call you need. I coach people everyday who are struggling and scratching at a new reality. Below are the four common denominators of those struggling to make progress. This post will help you identify what is holding you back and how to overcome it. Today is the day to hit the reset button, take charge and travel your route to success!

1. An underdeveloped “no muscle”
To accomplish your goals you need to know when and how to say no. I call it flexing your “no muscle”. There are two parts to this. The first is effectively saying no to others without feeling guilt. To ensure you have the time needed to accomplish your goals, at times you will need to say no to those who seek your time and talents. Saying no may seem selfish but the truth is when you are happy, whole and healthy you will be at your best to serve others.

Tip: Guilt can lead to long-winded unnecessary explanations. Remember that ‘no’ is a complete sentence and is all that needs to be said.

The second part is saying no to yourself. Liberty is found when you exercise discipline! We easily say no to children to protect their best interests, but as adults we struggle to say no to ourselves. This is because we all like instant gratification and satisfaction.

Tip: Before indulging in overeating, overspending, self-pity, etc. ask yourself if your next choice will get you closer to your goal. If the answer is no, walk away. You will thank yourself later!

2. Distraction, the ultimate frenemy
Stop wasting precious time and energy on mindless tasks, chatter and internet browsing. Define your mission, set daily intentions and take purposeful action.

Tip: Do yourself and your goals a HUGE favor by watching this short video from Brendon Burchard. His tips to stay focused on goals are simple and brilliant! http://brendonburchard.tumblr.com/post/112317302023/how-to-stay-focused

3. Leaving success to chance
Success doesn’t happen on accident. To ensure long-term success you must have a plan! You will have to experiment to see what combination of short term and long term plans benefit your specific goal the most. Below is a basic plan example if your goal pertains to weight loss.

Tip: For daily plans, make a checklist of three action steps you must accomplish each day in order to get you closer to your goal. Example: 1. Exercise for 20 minutes 2. Track daily calories in MyFitnessPal 3. Let go of all self-defeating thoughts.

For weekly plans: Review your upcoming week’s schedule over the weekend. Identify upcoming challenges and plan out how you will stay on track while juggling your life’s commitments. Example: Tuesday is carpool night. To avoid going through the drive through I will cook/prepare dinner the night before + pack a lean protein/high fiber snack for the drive.

For monthly plans: Set benchmarks goals each month and monitor your progress. Example: lose 5-8lbs a month. Weigh in weekly to assess progress.

4. Giving up too early
Giving up early and seeking short term fulfillment are two main causes of failure. Real changes take time so you need commit for the long haul. Because the temptation to give up is constant, your desire to succeed must be constant!

Tip: Do not resent the time and the effort it will take you to accomplish your goals. Instead, make friends with your blood, sweat, and tears! Embrace early mornings and late nights. Effort and time are the keys to success!

Tip: If the fear of failure is stopping you from getting started click here to read our related post Crush your Fear of Failure to kick start your efforts.

Use these tips to build a plan, have laser like focus and develop discipline that lasts! Share what is holding you back or your best success tips by commenting below. For more exclusive inspiration and purposeful action steps, join our Facebook page here and subscribe for our weekly tips!