Studies have shown people who take even a few seconds to put their goals on paper are 5-10x more likely to achieve them. To get started exploring general tips for goal setting checkout a previous article on Re-Shaping Our Goals. Now let’s get to work setting YOUR GOALS with these 5 easy steps.
Step One: What do you want to accomplish?
Start writing, keep going…more…now circle your top choice.
Ask yourself if this is an outcome goal (one you cannot actually control) or a behavior goal (hint: these are good, you can control your behavior!).
For example, I want to get toned arms could be re-worded to “I want to start a weightlifting program” or I want to lose 15 pounds, could be re-phrased to, “I want to cook dinner at home 4 nights per week.”
This not only gives you control of your goal, but begins to make it more specific and believe me, the outcome goals will naturally not be far behind.
Now look at the goal you circled. Can you re-frame the goal to focus on a behavior? Be specific, if you need help run it by a friend or email us!
Step Two: Check-in with yourself. Why do you want to accomplish this?
What would it feel like if your dream with a deadline (goal) came true?
How would it change your life? Is your goal supporting your overall health and happiness for the right reasons?
Would it help you be a better person, uplifting yourself and others around you?
Again, does your goal acknowledge a behavior you are trying to change verses an outcome you are striving to reach?
If yes, then you are on the right track, if not, lets head back to step one. How could you re-frame your goal to support your why(s)?
Step Three: Is it measurable and realistic?
Your goal should be challenging but realistic. For example, “I want to start a weightlifting program” would shift to “I want to increase the number of push-ups I can do by 5 each month, allowing me to reach 20 push-ups by March 1, 2019.”
This puts parameters and short term goals into the mix with your overall goal. These short term goals will serve as checkpoints that you are on the right track, while making the experience manageable and safe.
It’s challenging to set short term checkpoints, but think of your final destination and how you can get there. Ask for help if needed, we are all in this together.
See what we did here?
Nope: “I want to get toned arms “
Better: “I want to start a weightlifting program”
Now we got it: “I want to increase the number of push-ups I can do by 5 per month, allowing me to reach 20 push-ups by March 1, 2019.”
Step Four: Write It All Out
Each day, week, month until you reach your goal, outline your plan of action. Below are a few templates I find helpful, but we are all unique humans that can’t fit into a generic box. Use what works for you and ask for support and feedback from a professional like Healthy Buzz!
Step Five: Find a Tribe
If your goal is a secret, or you plan to do it all alone, chances are you won’t be as successful. Find as many people as you can to check-in and support you through the journey.
Every day is an opportunity to live your best self and we are rooting for you!