Goal Setting
When was the last time you made a promise to a friend or family member and DIDN’T keep it?When was the last time you made a promise to yourself and KEPT it?
Why is it so easy to break promises to ourselves?
These are very interesting and hard questions for many of us. Many people have a hard time putting themselves and their health first.
Goal setting is one way to help with this. Be sure that whatever you’re choosing is important enough that you're willing to set time aside and dedicate yourself to achieving your goal.
Last year my goal was to get up at 5:00am, get my workout and walk the dog before the rest of the house was awake. Historically I am not an early riser. I was going from waking up at 6:30am, and moving back to 5:00am. That’s a big jump and it didn’t happen quickly. I held no illusions that this was just going to happen on day one.
My goal was clear in my mind, I wanted this enough that I was willing to make it a priority. I started with getting up 15 minutes earlier and rushing out of the house for a quick morning walk. I didn’t like the rushing part of it so I was able to quickly move my time back to 6:00am. Getting out for the walks consistently was a great first step for me.
I discovered a 90 day HIIT challenge, which was great because the workouts were short (18-20 min) and this was helpful as it encouraged me to move my clock back another 15 minutes. I was honestly stuck at 5:45 for about 2 months. We had a time change during this point which didn’t help my mindset. I was mentally stuck on the “it’s actually 4:45, what are you doing?” Once I was able to get over this negative mindset, I was able to move my alarm back to 5:35am. I would either go for a walk longer or add 10 minutes on the bike before my HIIT workout.
Moving from 5:35 to 5:00 took me about 4 months, with a stop at 5:15. I am not perfect with this, but I’m not going for perfection. I’m going for consistency. There are mornings when sleeping is more important than working out and I accept this.
The things that changed the most for me over this last year were my evenings. Yes I am in bed between 9:30-10:00, but I’m ok with it. Especially in the winter (I would be happy to hibernate for the next few months). I had to work just as hard to get my evening routine down. Get organized and wind down in a reasonable fashion. I love watching movies and tv, so restricting the binge watching was important. I also joined a book club in Sept 2019, which helped as well. Knowing that I had something to read, made it easier for me to turn off and walk away from the tv.
Trust me, there were and still are days that I will lay in bed and wonder why… Why do I need to get up so early? The answer is always the same because the world needs a happy you, not a grouchy you. Sounds silly but it’s true. I always feel better after I workout and start my day with taking care of myself.
I used the S.M.A.R.T. Goals technique and I would like to introduce them to you now.
The essential guide to writing smart goals from smartsheet.com
What Does the SMART Acronym Stand For?
The acronym stands for:
S – Specific
When setting a goal, be specific about what you want to accomplish. Think about this as the mission statement for your goal. This isn’t a detailed list of how you’re going to meet a goal, but it should include an answer to the popular ‘w’ questions:
Who – Consider who needs to be involved to achieve the goal (this is especially important when you’re working on a group project).
What – Think about exactly what you are trying to accomplish and don’t be afraid to get very detailed.
When – You’ll get more specific about this question under the “time-bound” section of defining SMART goals, but you should at least set a time frame.
Where – This question may not always apply, especially if you’re setting personal goals, but if there’s a location or relevant event, identify it here.
Which – Determine any related obstacles or requirements. This question can be beneficial in deciding if your goal is realistic. For example, if the goal is to open a baking business, but you’ve never baked anything before, that might be an issue. As a result, you may refine the specifics of the goal to be “Learn how to bake in order to open a baking business."
Why – What is the reason for the goal? When it comes to using this method for employees, the answer will likely be along the lines of company advancement or career development.
M – Measurable
What metrics are you going to use to determine if you meet the goal? This makes a goal more tangible because it provides a way to measure progress. If it’s a project that’s going to take a few months to complete, then set some milestones by considering specific tasks to accomplish.
A – Achievable
This focuses on how important a goal is to you and what you can do to make it attainable and may require developing new skills and changing attitudes. The goal is meant to inspire motivation, not discouragement. Think about how to accomplish the goal and if you have the tools/skills needed. If you don’t currently possess those tools/skills, consider what it would take to attain them.
R – Relevant
Relevance refers to focusing on something that makes sense with the broader business goals. For example, if the goal is to launch a new product, it should be something that’s in alignment with the overall business objectives. Your team may be able to launch a new consumer product, but if your company is a B2B that is not expanding into the consumer market, then the goal wouldn’t be relevant.
T – Time-Bound
Anyone can set goals, but if it lacks realistic timing, chances are you’re not going to succeed. Providing a target date for deliverables is imperative. Ask specific questions about the goal deadline and what can be accomplished within that time period. If the goal will take three months to complete, it’s useful to define what should be achieved half-way through the process. Providing time constraints also creates a sense of urgency.
I encourage you to take some time to figure out what your goal is for 2021.
Remember patience and consistency are key.