Last week, a to teach The client challenged me to do 100 push-ups – in eight weeks, to be able to do 100 push-ups in four sets: 40, 30, 20, 10. Absolutely i got this right away.
Not because I wanted to prove myself or even because I cared that much about how many push-ups I could do—but because I wanted to support her.
You see, he’s also making a change over the next eight weeks, one that’s more personal, with higher stakes.
love-based goal-setting
We know by now how to form small habits: set a goal, choose small steps, prompt the behavior, reward the behavior.
Why is it that even when we do those things, we are not able to follow them? I think for true change we need something bigger than habits. and that’s the thing Love.
four immeasurable
In Buddhism, there are four types of love, described as the “four immeasurables” which are hidden sources of power, inspiration, and endless energy. Here’s how you can use them to get to 100 push-ups, or whatever goal you want to achieve.
1. Compassionate Love (Metta)
When you act with kindness, it energizes you back.
For example, the first semester of college is an extremely difficult season of transition and transition. In a 2024 study Among 193 college students, researchers gave students a 42-item “Acts of Kindness Checklist”:
- Do extra work to lighten someone’s load.
- Put out or return your neighbor’s trash.
- Chat with the cashier.
Acts of kindness improved their well-being and reduced Worry And Loneliness.
You can add a little kindness to your goal setting And ask yourself:
- How can you make this change with the help of others?
- Does this option benefit you only?
- How can you do this with more opennessPlayfulness, and caring?
2. Steadfast Love (Upekkha)
On his 80th birthday, Attention “Against the backdrop of perfect balance, things are constantly out of balance,” said teacher Jack Kornfield.
Equanimity is finding your way to that background of balance.
We find balance through repetition, consistency, and remembering our inherent OK-ness.
ask yourself:
- What is one consistent practice that you can repeat every day?
- What helps you remember that you are inherently okay (whether you reach your goals or not)?
- What keeps you grounded when you make this change?
3. Appreciative Love (Mudita)
Mudita is happy with someone else’s progress. neuroscientist describe it As an indirect reward: Your brain’s reward system may activate when you see someone else succeed, especially when you feel connected to them (or see them as similar to you).
Adopt an abundance mindset, wish well for others and let their successes inspire you.
ask yourself:
- What are you proud of?
- Whose progress makes you feel hopeful?
- How can you join them (not beat them)?
4. Merciful love (compassion)
Compassion is motivated by a desire to alleviate our own and others’ pain.
This is especially important when the going gets tough, boringOr uncomfortable. There will be moments when you don’t feel like doing that work.
ask yourself:
- What is it worth being uncomfortable for?
- What is worth devoting my time to?
- Whom or what am I helping by doing this?
in a week My husband and son have also joined my push-up extravaganza. We just finished 30 on our kitchen floor. Mudita all the way.
