Who’s ready to set some new healthy lifestyle goals?
Goal setting is important for successful change, but without the proper tools to reach your goals, it can be a set up for disappointment and utter failure.
I am sure at some point, you have set out to make healthy lifestyle changes before. Whether that was last year’s New Year’s resolution or a summer body fitness goal, it’s time to re-visit, reevaluate and/or make new goals!
THE NORM
Most people don’t have any sort of plan as to how to get to where they want to go when they set goals. They set a goal and often times just don’t hit their mark.
The problem isn’t setting a goal, it is setting the right kind of goal.
What I mean by that is, goal setting with direction and motivation to make it happen. It is so much easier to set a goal than it is to follow it through.
Only 8% of people who set New Year's resolutions reach their goals.
Success isn’t in goal setting. It’s how you set your goal and what follows, that actually makes goal setting a success or not.
SUN-TZU*-BE-LIKE (ERR. . . GET YOUR STRATEGY ON)
Be reasonable. Have strategy.
A strategy describes how the ends (goals) will be achieved by the means (resources).
When New Year’s comes along, set a goal that is reasonable, meaning, something you can actually do. Not something you think you can do.
For example: don’t commit to losing 30 pounds in 30 days. This is not reasonable.
You also can’t set a goal to run a marathon in 2 months when you’ve been completely sedentary for the past 6 years.
The people who do this type of goal setting throw out reasoning. They get all into the emotion of sparkly wine and kisses and New Year’s misses (or misters) and get totally unreasonable.
Nobody likes failure and this is a set up for failure. And when this happens a few years in a row, you end up piling failure on top of failure.
The idea of setting any sort of goals and making any sort of changes ends up feeling very daunting and impossible. After awhile, most people quit.
The difficulty level of your goal has to be realistic for you to have success.
*Born around the 5th century BC, Sun-Tzu is said to be the “father of strategy’.
MADNESS OR METHOD
There has to be a method to your madness or else all you will have is madness.
In order for goal setting to work, you need to understand that there is a goal-setting process that has to happen in order to have true success.
Knowing why goals work, and how to implement a goal-setting program is where it’s at for happy days.
Analyzing your progress as you go and keeping your plan in motion (adjusting as you go) is also part of the method.
BREAKING IT DOWN
Before you set out to make goals, you have to understand the definition of goals. What I mean by this is, there are objective and subjective goals, and one way works better than the other.
Objective goals:
These are goals that you can measure.
Example: I want to lose 2 inches in my waist in 2 months.
These types of goals are easy to set, keep up with, and reach.
Subjective goals:
These types of goals are not measurable.
Example: I want to look and feel better.
These goals are vague and are hard to achieve. These types of goals are the ones you talk about but find yourself not doing.
3 TYPES OF GOALS
Outcome Goals
These goals have an end result that cannot be attained on your own.
These are often fun goals because you’re usually doing them with someone else, in a group or competition. Like running a 5K.
These goals are a little more difficult to control, however, because you aren’t 100% in control of the outcome.
Performance Goals
This kind of goal is measurable and one you set for yourself with something you specifically want to accomplish on your own.
For example, if you want to add a certain number of extra reps to your workout or to run a mile further next week, you’re setting this according to your own personal performance.
Process Goals
These are small goals that support performance goals by giving you something to focus on as you work towards your performance goals.
Process goals are 100% measurable and in your control. Focus on these small things until you eventually achieve your final performance goal.
HOW TO USE ALL 3 GOALS
So, now, how does this work?
Let’s say you set a performance goal of losing 100 pounds. In the mean time, you have to set process goals at say, 10 pound intervals. These process goals get you to your performance goal. These goals can help you achieve an outcome goal of running a marathon in three years.
These steps work for any type of goal you may have. This is not just a process that only fits the health and fitness world.
WHERE TO PUT YOUR FOCUS
Your focus should always be on how to get to your final goal, not just your final goal.
Setting goals in this way is one hundred percent within your control and brings with it amazing end results.
Focus on the process.
SOME FACTS
“One of the most consistent findings in all behavioral psychology is that specific goals produce significantly better performance than easy goals, no goals, or do-your-best goals.” – Locke, E. A., & Latham, G. P. (1990). A theory of goal setting & task performance.
VAGUE, SPECIFIC AND MEASURABLE GOALS
When you set your goals, they need to be specific. Vague goals won’t get you anywhere. Here are a few examples of vague versus specific goals.
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- Vague: My goal is to lose weight.
- Specific: My goal is to lose 30 pounds in the next 5 months.
- Vague: My goal is to be a vegan.
- Specific: My goal is to omit cheese this week and omit milk next week. By the end of the month I want to be completely dairy-free.
- Vague: My goal is to exercise more.
- Specific: My goal is to start power walking 3 days a week, and run 1 day a week, with 10 minute warm ups and cool downs, and I want to do this for 1 month, then set new fitness goals.
When you set your goals, set them with Ed Mylett-style ( #Maxout ) intent. Don’t set out to do-your-best. This just leaves too much room for excuses.
You will be more motivated if you have specific goals.
When you have specific goals, you can modify things as you go if you realize part way in that, say, you need more than 3 months to loose a specific amount of weight.
Instead of quitting, reassess, modify and carry on!
When losing weight, for example, maybe you didn’t count the plateau in your weight-loss process. Your body will reach a plateau and you will reach a point where you won’t lose weight for a little while. This is part of the process that many people don’t account for when setting specific goals.
It could also be something like setting goals to gain. It is possible that you forgot you were going on vacation for a week . If the only gym you have available only has a treadmill, your goals may take longer to reach.
If you set out to gain an inch in your biceps in a specific amount of time, but have to be away from the gym and modify your weight training, this is when reassessing your goals and being adaptable is necessary to still continue on your journey to achieving your ultimate goal.
This way, you can are still making progress, and still reaching your goal.
THE CHALLENGING BALANCING ACT
Setting realistic goals is a must for success. Period.
Goals that are too easy won’t challenge you enough to keep you focused on the end goal.
For me, when I set out to do a lot and achieve something difficult, I tend to stick to the plan verbatim. It keeps me on track, because I know that if I don’t stay on course, there will be no way that I can achieve what I set out to do.
When my goals are easy, I get too chill and start slacking. At this point, I know for a fact that I am not putting forth maximum effort to attain my desired goals.
On the flip side, if you set goals that are too difficult for yourself, you will quickly lose motivation, get frustrated, and probably quit.
You need to make sure that you’re setting goals at a pace that best suits you.
HOW DO YOU MAKE IT CHALLENGING BUT NOT TOO CHALLENGING?
The best thing to do is to be real with yourself. Set out and begin with focusing on your process goals.
Once you get into the process of reaching your goal and focusing on the how, the how can, and often times will, change. And this is okay.
Make sure that you reassess yourself, your goals, and keep a close eye on what you are capable of. Be real. Don’t allow yourself to use excuses.
Check yourself. Watch your ego, don’t hurt yourself. Watch your schedule, don’t overload yourself. And watch your achievement level. If you’re moving faster than you had set out to move, move your “bar” higher.
THE LONG AND SHORT OF IT
Any goal you set needs to be also have a timeframe that you want it accomplished by.
I love making vision boards, and vision boards are great in this instance. Vision boards can keep you focused on a specific timeframe. Without this, you can drag your goals on and talk the talk and not walk the walk, always saying you’re, “working on it”.
Don’t do this. It will take away your motivation.
Set a time limit and get ‘er done.
Long-term goals give you direction and set the stage for what you are trying to accomplish.
Just remember that having your eye on your long-term goal doesn’t always improve the journey. Your destination may seem too far away and daunting, and you may quit.
Make sure you keep your process goals in your immediate sights.
Short-term goals help you stay focused on the small successes you’ve made. They also give you constant motivation to stay on course to your long-term goal.
This is how you take baby steps to your long-term goal. Doing this makes your ultimate goal possible.
This is also a way to allow for minor adjustments along the way so that you can stay motivated to keep moving forward.
ACCOUNTABILITY PARTNERS AND FRIENDS
Sorry to break it to you, but goals don’t work by themselves.Goals require commitment. Without commitment, you are most likely not going to put forth the effort and persistence it takes to achieve your goals.
Having a friend or accountability partner helps with this. When your friend is aware of your goals and what you’re doing, this helps with the motivation and stick-to-it-iv-niss.
If you don’t have someone to be accountable to, clone yourself and be accountable to you. JK – but seriously, find a way to keep yourself accountable. It will make the process a huge success!
A positive-minded accountability partner is where it’s at, but make sure they’re also someone who isn’t afraid to tell it to you straight. We all need positive vibes and reinforcement in order to stay motivated. This helps us stay determined as well.
You got this!
REEVALUATE YOUR GOALS
As you go on this goal-setting journey, make sure your goals continue to be practical and suitable as you go.
Have a planner or a reminder set in your phone, or some sort of monthly check in (with yourself). This is when you need to measure, reassess, weigh, check in with your accountability friend/partner, check your vision board, or whatever it is that you’ve decided is appropriate for motivation and for your progress report.
Check in with yourself monthly. Review and reevaluate.
There may be some areas where you are meeting your process goals and even acceding them. It could also be that you’re falling short on something else. Tighten up on the parts that are falling short and set the bar higher for the parts that you’re accelerating in.
DON’T COMPARE. BE YOU.
You may prefer slightly difficult goals. You may prefer very difficult goals. Be you and set your goals accordingly. Don’t compare yourself to the person next door.
If you’re a gal or guy that is highly self-motivation, you probably will do fantabulous with extremely difficult goals.
But, if you’re not a highly self-motivated person and tend to have low levels of self-motivation, super difficult goals will decrease your performance and discourage you, so don’t sabotage yourself by comparing yourself to your neighbor.
You do you. Always. This is how you will be most successful.
WRITE STUFF ON STICKY NOTES
Or wherever.
Writing things down and posting things where you see it often makes it hard to ignore.
Bathroom mirror anyone?
More about how to organize with sticky notes here.
STAY ON TOP OF YOURSELF AND REWARD YOURSELF
You have to recognize when you need to make a change. This is done by self monitoring yourself during your goal setting process.
Reward yourself when you reach specific goals.
Have fun. You’ve got this!
MORE RESOURCES
How To Set Goals Goals That Last and 6 Steps To Setting Goals That Last!