6 Ways to Ensure Success when Goal-Setting


How are those resolutions holding up? If you’re doing well, then congratulations, you can look away now. Nothing to see here. 😉

If you’re struggling, or have given up completely, then keep reading!

Let’s look at WHY you’re having trouble. Is it because you didn’t set SMART goals? Maybe you weren’t specific enough about what you wanted, or there was no way for you to measure your level of success. How can you lose weight, for example, if you don’t know what your starting weight is, and what your goal weight is?

Maybe your resolution wasn’t achievable or realistic. For me, I find it hard to hit goals that require a lot of time investment, or a strict schedule. I have an 8-month-old daughter, so promising myself I’ll work out for half an hour every day or that I’ll write a blog post every day just isn’t realistic. BUT I can promise myself that I’ll be more active around the house, and that I’ll write at least one blog post a week. Those are things that are much more do-able and flexible, while still pushing me to get things done.

Maybe you didn’t set a timetable or time limit for yourself. When do you want to have achieved your goal? Or how often do you want to do something?

Maybe you set too stringent a time limit.

Maybe you gave up too soon.

Source: thes4p.com

Source: thes4p.com



Here are some helpful hints and tricks to get you back on track:


1. As mentioned above, set SMART goals.

Aiming to get fit isn’t SMART, but aiming to take up one new sport and committing to attending training at least once a week certainly is.


2. Be flexible.

Life has a tendency to throw curveballs every now and again. By all means promise yourself a workout every morning, but also recognise that, sometimes, that workout might have to wait until later in the day. Or later in the week.

This isn’t an excuse to procrastinate, but rather a reminder to roll with the punches.


3. Be patient.

Rome wasn’t built in a day, and neither are good habits. Your house is unlikely to be immaculate after one day of cleaning (but I take my hat off to you if it is). Slow and steady wins the race.


4. Start small.

By all means, dream big. But don’t expect to get there in one big bound. You’re not going to be perfectly organized overnight. Start by buying a calendar or planner and filling in important dates and appointments.

Want to drink the recommended 8 glasses of water a day? Start by just drinking one glass a day until you get used to it. (If this really is one of your goals, you’ll want to read this.)

Leo Babauta talks about it in this article on habits, which is well worth a read (as is the whole site).


5. Do what you WANT to do, not what you think you SHOULD do.

Recently, I saw a link online advertising the hundred books I “had” to read in 2014. No thank you. I’ll read the type of books I want to read, and I’ll be reading them at my own pace for pleasure, not racing to get through chapters just to tick off two “must reads” a week.

(Believe me, I learned this the hard way after resolving to read “War & Peace” in 2012. I did it because it’s “a classic” and therefore I felt obliged to read it – like I’d somehow be considered stupid if I didn’t. I read it, but I hated pretty much every second of it. Lesson learned.)

If you feel like you’ve resolved to do something that, on reflection, you really don’t want to do, just drop it. Re-examine your resolutions and see if there’s a “should” in there anywhere. Either turn it into a “want” or delete it.


6. Go easy on yourself.

One fall is not failure. If you gave up every time something was hard, or every time you hit an obstacle, you’d never succeed at anything. If artists gave up with every slip of the paintbrush, we wouldn’t have nearly as many masterpieces. If authors gave up when they received a rejection letter, we wouldn’t have nearly as many great, bestselling novels. If babies gave up as soon as they fell over, none of us would be walking!

(Read this post if you still need convincing.)


Remember, no matter how little you think you’ve achieved, you’re still farther along than when you started. When I did Jillian Michaels’ exercise regime ’30 Day Shred’, the only thing that got me through it was not wanting to have to start all over again. I did it every day for 30 days, because there was no way in hell I was going to go back and re-do any of them. 😉


You’re one day closer than you were yesterday. And tomorrow you’ll be one day closer again.


Do you really want to have to pick up and start all over again, or are you going to pull up your socks and make it a little bit further?


Runners don’t go back to the starting line every time they feel out of breath, trip up, or get cramp. They take a breather, and then keep on going.


Are you going to fall and use it as an excuse to fail, or are you going to get back up and finish anyway?


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Overcome obstacles to keep your New Year’s resolutions – climbing back on the wagon

Source: motivationalmemo.com


So, did you start yesterday all clean and fresh and eager to get fit, get healthy, and generally take control of your life?

Are you still on a high or is the motivation already starting to wane?

If it’s the former, well done you! Small successes spur us on to achieve bigger and better things.

If it’s the latter, fear not. All is not lost! I once read that one chocolate isn’t the end of a diet. I think that’s so true. Just because you slip up doesn’t mean that you’ve failed. It just means you’ve hit a dip in the road and it’s up to you whether you give up, curl up, and never try to see what’s over the horizon, or you crawl right out of it and keep on truckin’.


Source: freedigitalphotos.net (ID-100148181)

Let’s say you decided to give up smoking, but succumbed to one cigarette in a moment of weakness. Does that mean you failed? No, it means you’re human. Instead of telling yourself that you’re a smoker, understand that you’re a non-smoker who just had a tiny setback before moving on.

I don’t drink alcohol. Never have. But, do you think that if I’d had one drink, that I’d suddenly be classed as a drinker? Of course not! One drink wouldn’t make me a drinker, the same as one cigarette doesn’t make you a smoker. Yes, it could certainly be the start of a slippery slope, but an isolated incident doesn’t define you.


One bar of chocolate doesn’t make you unhealthy, and one missed workout doesn’t make you lazy or unfit.


But you have to be careful. One incident can lead to another, and another, and… pretty soon they’re no longer “isolated incidents”; they’re a habit. Once you smoke that first cigarette, it’s so much easier to smoke another. Once you eat that first piece of chocolate, it’s so much easier to eat another.

But you don’t have to! Recognise that you have a choice. Yes, it can be hard to recover from a slip-up. But “hard” doesn’t mean impossible. “Hard” doesn’t mean failure.

 

Source: thepostivepage.com

 

Of course, the best way to stick with your resolutions is to maintain control 100% of the time. After all, you certainly have control over that first stumble. It’s much easier just to not reach for that first piece of chocolate than it is not to reach for that second piece.

As Mathew Perry, self-confessed alcoholic, recently said, once he has one drink, he can’t stop having another and another. So how does he stay sober? He realizes that, while he may not have control over subsequent drinks, he has control over whether or not he allows himself that first one.


It’s much easier to say no all the time than it is to say no after having said yes once.


But, again, it’s not impossible. Falling off the wagon doesn’t mean you can never get back on. Obviously once you’re on, you should try to stay on, but a little tumble doesn’t mean you’ve been left behind forever. Dust yourself off, straighten yourself up, and get yourself back in the driving seat. (Maybe you just need to re-define or re-evaluate your goals. Click here to read about how to achieve almost anything you set your mind to.)

Do you seriously think one little slip-up makes you a failure? If Usain Bolt didn’t win one race, do you think that would detract from his success? Do you think it would mean he’d never win a never race again?

Do you think that one blow-out suddenly means you have to scrap the budget? Does one lie-in mean you’ll never get up early again? Does one day of neglecting the housework mean you’ll never have a clean dish again?

 

Confession corner: I wasn’t super productive yesterday. I normally start a new year on a buzz of adrenaline, and the day is spent cleaning, de-cluttering, eating healthy, and doing some form of exercise. This year? Not so much. I got a bit of cleaning done, but that was pretty much it. I just wasn’t feeling it. (Plus, having a baby to look after is pretty much a ‘get out of jail free’ card, don’t you think? 😉 )

But I’m not beating myself up about it. I know it doesn’t mean that the rest of my year is going to be unproductive. In fact, I’m already starting to get back on track today.

Hang in there! You’re doing great. Even just WANTING to change is commendable. Recognising that a certain thing hasn’t been working for you and identifying what you need to do to change it is the first step.


Taking one or two steps back doesn’t mean you’ll never complete your journey. Keep marching on!


So tell me, how are you going to make 2014 the best year yet?


How to achieve anything you set your mind to – the SMART way


So, it’s that time of year again – New Year’s resolutions. I used to start every year with the same goals – get fit, eat healthy foods, be better organised… And guess what? Like 99.9% of people who make resolutions, I failed. Miserably. Why? Because they weren’t SMART resolutions.

I had heard of the SMART way of setting goals while working in retail many years ago, but it meant nothing to me at the time. If I’d listened a bit more back then, I might not have wasted so much potential in the interim.


source: Shutterstock

source: Shutterstock



So how can you achieve pretty much anything you set your mind to?


You set SMART goals. That is, goals that are:

SPECIFIC
MEASUREABLE
ACHIEVABLE
REALISTIC
TIMELY

Let’s take the example of getting fit, which is one of the most popular resolutions people make every year. Does it fit the SMART criteria?


Is it specific?

Uh oh, a stumble at the first hurdle. Being “fit” means different things to different people, but I think it’s safe to say it will involve some form of exercise. How much? And what type? “Fit” to one person might mean being able to run a 5k race, but “fit” to an overweight chain-smoker might mean being able to climb a flight of stairs without gasping for breath.

Do you consider a yoga practitioner fit? Or someone who runs a marathon once a year? Or does your idea of “fit” involve bulging biceps? Figure out what “fit” means to you. Maybe it’s something as simple as being able to keep up with your kids.

Get specific about what you want.


Is it measureable?

Leading on from the above, how do you measure fitness? There is always room for improvement, so you need to define the point at which you will consider yourself fit. Is it when you can complete a series of yoga positions with ease? Is it when you can swim 50 laps of the pool without stopping?

Set a tangible target that, when hit, will tell you that you’ve reached your goal.


Is it achievable?

There’s no point giving yourself a goal of running a marathon if you’ve barely been off the couch. It’s OK to be positive and to set your sights a little higher than before, but it also needs to be well within the realms of possibility. A 5k race is much more achievable, while still stretching your abilities. Once that’s done, set your sights on a 10k. Once you’ve mastered that with relative ease, then perhaps consider a marathon.

If you’re unsure if something is achievable, set yourself a smaller goal and then build on it.

Building on success

Is it realistic?

Let’s say you want to get fit in order to climb Mount Everest. Sure, that’s quite specific, and yes, if you plant a flag on the peak, that’s a pretty good measurable indicator. It’s even an achievable goal, in theory. But is it realistic? You might start out climbing hills, and then increase the altitudes, but this goal will require a lot more than “getting fit”; This goal will require a lot of time and a LOT of money.

Climbing the local mountain range on weekends is one thing – taking several weeks off from work and family, and buying expensive equipment and airplane tickets is quite another.

Examine what exactly is involved, and be honest with yourself.


Is it timely?

That is, is it measurable in time? This is a very important one. Your goal to get fit might meet all of the above criteria, but unless you set a time frame, you’re setting yourself up for failure. Without a deadline, a goal is merely a wish. You might wish you could run a 5k race, but until you challenge yourself to run it within the next 10 weeks, your chances of actual completion are slim. You’ll always be working on it, but never be able to check it off your list.

Similarly, a deadline that’s far into the future may as well be no deadline at all. Do you think that if I tell myself I’ll be able to do 100 sit-ups by the end of the year that I’m going to make any progress at all for the first 11 months? Giving myself 4 weeks, however, will help to focus my mind a lot more and give me something concrete to work towards.

Some things will require one deadline and that’s it. For instance, you might have “run a marathon” on your bucket list, but have no desire to maintain that level of fitness after you’ve completed it, and that’s totally fine.

But some things aren’t just about deadlines, or one single point in time. I might push myself to the limits on deadline day and just barely manage 100 sit-ups. Does that mean I’m now “fit”? Of course not. What most people mean when they say they want to get fit is that they want to reach a certain level of fitness, and then either stay there or continue to improve gradually. They want to be able to do 100 sit-ups 3 times a week, or swim 50 laps of the pool once a week, or run a marathon once a year…

Set yourself a deadline and, if necessary, a way of tracking your progress over time.

Creating SMART goals

Example of a pre-SMART resolution: get fit.

Example of a post-SMART resolution: complete a beginners yoga class within 10 weeks, and then practice yoga for 10 minutes at least twice a week.

Specific (yoga practitioner), Measurable (class completed and twice weekly sessions), Achievable (beginners level), Realistic (one course, and short sessions thereafter), and Timely (10 weeks initially, then weekly goals).


Now it’s your turn. Have you made some resolutions? Examine each in turn and see if they meet the SMART criteria.

Comment below and let me know what your resolutions look like pre-and post-SMART.


Where Is The Grass Greener?

How many times have we heard that the grass is always greener on the other side? It’s one of the single most depressing sayings out there. What it posits is that, regardless of how much you have or how happy you are, it’s not enough. Now, I firmly believe that everyone has the capacity for improvement, no matter how charitable or successful or devout. And while perfection is certainly unattainable (despite what TV and magazines tell you), that doesn’t mean you should stop trying to better yourself. Which is why this caught my eye recently:

Green Grass

This pretty much sums up what this site is all about – focusing on yourself and how you can improve and grow and learn. How you can be happy with what you’ve got and appreciate your blessings, rather than looking longingly over your neighbour’s wall.

Yes, that’s all great in theory, but how can you do it? It’s simple, really: you just sit down and figure out your priorities. What really matters to you? Is it your job, your family, your health? Maybe it’s all of those things. Now think of ways to “water” them. Start small.

Make a point of saying “I love you” to a family member. Call a friend you haven’t spoken to in a while, or at least send a quick email. Drink one extra glass of water a day (for great tips on how to drink more water, see my other post here). Eat one extra piece of fruit or veg. Spend five minutes at the end of each working day congratulating yourself on all you’ve achieved that day. Take proper breaks. Get out and breathe the fresh air. At least once in your life, get up early and watch the sun rise.

Everyone’s priorities will be different, just as everyone’s life is different. Focus on what’s important to you, or a small goal you want to achieve, and start taking those first tentative steps. Are you ready? Fill your watering can.

If you start today, this time next week the lawn of your life will be that much more lush.

 

A Single Drop In The Ocean

I saw this while looking back over my Pinterest boards and it really struck a chord with me so I thought I’d share it.


Inspiration

We can’t always be superheroes, with immaculate homes and calm minds, but we can try to make little improvements here and there. We can get up five minutes earlier than we did yesterday and do some meditation or some stretching; we can drink one more glass of water than yesterday; we can work out a bit harder or for a few extra minutes; we can eat an extra portion of fruit or vegetables; we can smile a little more; we can hug a little tighter; we can say “I love you” a few more times; and we can learn to appreciate the simple pleasures in life.

Pick just one small thing you wish you’d done yesterday and DO IT TODAY. And not just that, but take the time to really enjoy it and to be proud of yourself.

It may seem like nothing more than a single drop in the ocean, but the ocean would be nothing without a single drop.

Focused February

Just because February is a short month doesn’t mean you should short-change your dreams. If anything, you should be using this time to really focus on your goals with laser-beam precision. You’ve probably spent January trying out new (or re-visiting old) resolutions. Some will still be going strong; some will have suffered a few slips; some will have fallen by the wayside. Re-evaluate which ones are important to you, and focus on getting back on track.


Dream big


Last month, you drew up your plans. This month, build solid foundations. Re-affirm to yourself and to the world around you that this is the person you are… and that you’re just getting started!


Dream awake


Dream big. Then dream BIGGER.