Setting Goals

As 2011 quickly approaches an end, many of you are starting to think about New Year’s resolutions.  There are some who think it’s silly to set resolutions just one time a year.  I agree that resolutions can come in all shapes and sizes all year long.  What I like about New Year’s is that it’s easier to think of it as a fresh start, which sometimes is what we need.  The challenge most people face is sticking to those goals after a few weeks or months.

I use the end of the year, like others, to reflect on what I accomplished throughout the year and what I did not complete.  In thinking about next year, I would like to compete in a triathlon.  The first step on my list is learning how to properly swim.  That would be a critical step in helping me achieve my goal.  I also need to establish a training plan and sign up for the race.

So how do you set goals?  And how do you keep working towards them?  Here are a few tips to get you started.

1.  Goals are defined as the end toward which effort is directed.  For example, the goal may be to have a healthier heart.  The healthier heart is the end toward which the effort of exercise is directed.  So how do you set a goal?  Decide what end result are you trying to achieve.  Fit into your skinny jeans?  Live a longer life?  Get off of medication?

This example goal document lists out each goal, the tasks
necessary to achieve the goal and the reason to
tackle the goal in the first place.

2. Write out each goal and the tasks required to achieve each one.  You won’t magically fit into your skinny jeans if you keep skipping work outs everyday.  In order to achieve this goal, you may decide to work out five days a week and skip dessert every other night.
3. Write down an anticipated time frame to achieve each goal.  I say anticipated because inevitably something happens and every now and then you have to readjust your goal time frame.  Having an idea of how long you believe the goal will take to achieve helps with your planning.  For example, if you want to run a 5k race on February 1st, you need to know how many weeks of training is required so that you can begin in enough time.
4. Set realistic goals and time frames.  Re-evaluate the goals and time frames you identified and be honest with yourself.  You might want to lose 50 pounds in 3 weeks but is that realistic?  You don’t have to give up on the goals you already wrote down, just work on necessary adjustments.
5. Identify an incentive for achieving the goal.  Incentives can give you a big motivational push so identify a reward for your efforts.  Keep the reward simple, small and something you’d enjoy, like purchasing a massage, new book, clothes, or planning a mini stay-cation with a close friend or family member.
6. Understand that at some point, you’ll fail on achieving a goal.  Analyze why you haven’t met the goal and readjust your expectations if needed.  You wanted to run a 5k under 21 minutes and you finished in 21:45.  Congratulations on participating in the race in the first place!  Did you give your best effort?  If you did, that’s all that really matters.  There are many reasons that could have affected your ability to run in under 21 minutes.  You next goal could possibly be to do another in under 21 or maybe you adjust expectations and decide that you want to increase your endurance and distance and run a 10k.

One of my 2011 goals was to
participate in more trail runs.
I was the second place female
finisher recently at a trail race!

7. Share your goals with friends or family.  Ask for their support in helping you achieve the goal.  If you want to walk every day before work, you may need the support of your spouse to watch the kids.  Ask friends to meet you at the gym instead of at the bar for happy hour.  Also, ask them to check with you on goal progress so that if you start to wane, they can push you to continue.
8. Make sure to post the goals someplace that is easily accessible and viewable.  If you write down a goal and stick the paper in a drawer, you likely won’t finish because eventually it will become unimportant and you’ll forget.  I recommend writing down why you want to achieve this goal.  With it posted on your refrigerator, bathroom mirror or office computer, you’ll be reminded often.
9. Realize that when you achieve some goals, there won’t be balloons and confetti at the end (although I wish there was!).  You will find that some goal milestones feel uneventful.  You set a goal to walk every day before work for a month and even lose a few pounds along the way.  But it just doesn’t feel very exciting once you hit the goal.  Expect it to feel that way sometimes but don’t let it damper your spirits!  Remember the big picture and that each goal plays a role in you living and reaping the benefits of a healthy lifestyle.
10. CELEBRATE!  When you achieve a goal, give yourself the promised reward.  You’ll feel proud and appreciate the effort needed to earn the incentive.  This can also help you get over any disappointment described in #9.  Create your own celebration for achieving your goals!

Think about the big picture related to your personal health and wellness.  What are your ultimate goals?  What short term goals do you want to achieve?  Are there any goals you can start working towards today?  You don’t have to wait until New Year’s but it is okay to capitalize on the excitement many feel at the start of the year.  NEVER GIVE UP on yourself or your goals - you can do it! If you ever need help goal setting, let me know and I’ll be happy to help you.

Miss FitGab