Sound Familiar? Well - this is a GREAT time to set some goals for the year ahead. What is most frustrating for many people is getting past week 1, and sticking to your intentions! I'm here to tell you, that if you just make your list in a slightly different way, then create some new habits, your chances of success are infinitely higher than before. Why not take a little extra time to make your list, and really describe what you are GOING (not trying) to achieve in the year ahead :-)
The thing about goals are that you need to feel rewarded by their attainment, but you also need to be able to "enjoy the journey." Many people split goals or resolutions down into a check list to make sure that they are suitable, and more motivational.
Oh that reminds me - it sounds obvious, but the first thing you MUST do is write your resolutions down! Make them into a compelling list, draw pictures and doodles on them, make them fun - do whatever you like, but commit them to paper. Just write whatever comes into your head. Take a good 10 minutes doing this. Use different colours, put your favourite music on, turn up the volume, and go mad - it's your life - go wild!
You should have a good list. Now write H for High, M for Medium and L for Low Priority next to each one. Then rewrite the lists in High, Medium and Low Priority order. Then for each list write Easy, Medium or Hard next to each specific resolution / goal. I want you to have a balanced list of resolutions. I'd then like you to pick your favourite Easy, Medium and Hard from each list, and start the exercise below with each of these.
If this all feels like a lot of effort - have a word with your subconscious. This is FUN. You are planning a better you! A more enjoyable life! Why not make some time to do this, and really allow yourself to feel excited, and enjoy the process.
OK - for each of your favourite resolutions I would like to you apply the following technique to make sure that you have GOOD GOALS.
A good way to do this is to use the SMART technique.
SMART goals exhibit the following characteristics:
S - Specific
M - Measurable
A - Achievable
R - Realistic
T - Time based
So - let's take a common New Year Resolution - Get Fit. This can manifest itself in a New Years Resolution list in a number of ways. You could simply write - Get Fit. Or you might write Join a Gym.
The problem with both of these is that Get Fit is not really Specific enough. Join a Gym may help you reach your goal, but there is no mention on how you will USE the gym. You need to get specific. So a good start might be
"I will get fit this year. This will make me feel healthier and give me more energy to accomplish my other goals. It will give me a sense of achievement, and allow me to lose the 20 lb's I need to shift. I will feel more confident, and will look great on the beech during my summer holiday. My friends will comment on how good I am looking, and how my mood is elevated for more of the time."
Now that's specific!
So now we must make it measurable. Specifically - how many times will you use the gym per week. What do you see as the pitfalls in your plan, and how can you make preparations for when they occur, so you can stay motivated?
Remember - if you are not used to exercise, be kind to yourself in the early stages. If you are not joining a gym, but going running, then start by walking, and build up gradually. There s nothing worse for demotivation than running off at the pace you remember you could the last time you excerecised to find you are in pain, a world of suffering and aching badly the next day. Take your time. There is no rush, just consistency and commitment that win the day with this one!
So - I will attend the gym every day for a year - could be a good goal. BUT - be honest with yourself. If this Achievable and Realistic? Will you have the time? I would recommend that you write something like this.
"I will attend the gym at least 2 times per week on Tuesday evenings and Saturday mornings. As my training plan evolves, I will review this on a monthly basis. If I manage to get to the gym in additional to this base commitment, then GREAT!"
The above also includes an element of the T in Time. It also allows some space for review and overachievement.
So let's go back to our original goal - Get Fit. Well - another thing about goals, is that they work better if you have a target, and also if you have support.
How do you measure "Get Fit"? It could be by weight loss. It could be that you prepare for an event. e.g. Run 5k, 10k, Run a marathon, do 50 press-ups, 100 press-ups, 1000 press-ups! Choose your longer term goal, and aim for it. Do another quick SMART check on it. Is it realistic? If it isn't at this point, then break it down.
There is NOTHING to say that you can't run 100k of you are committed to do so. What you will need is patience, and the ability to break this goal into more manageable chunks. Aim for 1k. Celebrate. Then 3 k - celebrate, then 5k etc. You will get there in the end if you keep moving, are motivated, and apply the principles above.
Finally - don't go for an "all or nothing" approach. If you fail to hit any stage of your goal, it's a learning opportunity, not a failure or an EXCUSE to stop. If you manage to get to the gym once in a week, revaluate your goal. Why did you miss your target this week? Do you need a friend to come with you for more motivation? Are you getting bored - if so change your exercise plan. Variety is the key - don't just do the same thing week in week out - you will get bored. All this should be fun!
So here is an example of a good goal to "get Fit".
"I will get fit this year. This will make me feel healthier and give me more energy to accomplish my other goals. It will give me a sense of achievement, and allow me to lose the 20 lb's I need to shift. I will feel more confident, and will look great on the beech during my summer holiday. My friends will comment on how good I am looking, and how my mood is elevated for more of the time.
My definition of fit is as follows. I will lose 20lb's in weight slowly ad healthily through exercise and moderation of my diet. I will get my resting pulse rate down to 65 beats per minute. I will train to compete in the local 10k run in September this year. I will draw up a training plan over the next 2 weeks and stick to this. I will attend the gym at least 2 times per week, and take up Tennis and Golf to provide variety. I will ask my friends to join me to provide a welcome social element to my training. I will continuously check on a weekly basis that I am progressing toward my goal, and will not be affected negatively by any setbacks, but will learn from them and change my plan to suit my needs.
When I achieve my goal, I will CELEBRATE, evaluate the process, and see what worked and what didn't. I will then be excited to set a new goal, and continue to enjoy the process and healthy habit of getting and being fit!"
I hope this has helped you. If you feel that your friends would benefit, please recommend they read my Blog.
Have fun - and stick with it. I'd love to hear your feedback, successes and setbacks. You can do it. I know you can. :-)
I used the above technique to train for a Triathlon. I didn't break any records, but completed the race, raised a load of money for charity, and felt an amazing sense of achievement. Oh - and I got quite fit as a side effect :-)
Happy New Year....
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