It is so easy to set a goal, like a New Year’s Resolution, but even easier to not follow through.
All too often when facing an obstacle in our path, we give up, telling ourselves it is too hard. We could loose motivation, get injured, take too many cheat or off days, or an unforeseen obstacle can derail our path. It is so easy to say, “Maybe next year…” or “That goal was too difficult for me….”
Fix that mindset and get back on track! Instead of throwing in the towel when you are not meeting your goal, create an action plan that breaks your lofty goal down into easier chunks and sets smaller timelines. By readjusting and creating smaller stepping stones, you will reach that lofty goal!
Here are the steps to set and REACH your goals!
Set a Lofty Goal
Set a goal that you are excited to accomplish and one that is seems a little too far out of reach. What is something you have been putting off for years in that life bucket list of yours?
In the education world, we talk about setting SMART goals for your students. We should follow the same advice out of the classroom too! A goal needs to be SMART; specific, measurable, achievable, relevant or realistic, and timely.
You can’t just say I want to lose weight this year. It needs to be:
- Specific (20 pounds)
- Measurable (15 inches lost)
- Achievable (you most likely won’t loose 100 pounds in 3 months)
- Relevant or Realistic (it needs to matter to you and be within your ability)
- Timely (need benchmarks to achieve it and within a certain amount of time)
I ran 2 half marathons before kids and am now setting my sights on another one for this year. I also want to lose 25 pounds this year.
Identify your Barriers and Limitations
In order to achieve a big goal, your mind needs to be in the right place. You cannot be full of doubt, negative self talk, or be too unrealistic about your expectations.
It is better to figure out all the ways you can talk yourself out of a goal in order to prevent it from happening when the work to attain your goal gets very, very difficult.
Know your limitations and barriers but don’t let them become excuses. Make a list of all of the negative things you think or could say about your goal to talk yourself out of it. For me personally:
- I was a gymnast until I was 21. Sprinting is my jam, not distance running.
- I have a list of old ailments that spur up if I sleep wrong, it rains, if I pick up my child incorrectly, etc.
- I have had 6 surgeries to fix my gymnastics injuries. All of those still ache.
- I birthed 3 children which has changed my body. I have wider hips with SI ligament pain and a broken tailbone that didn’t heal properly.
- I stay at home with my boys so scheduling time to work out and run is a challenge.
Adjust that MINDSET!
I could stop right there and say, “Never mind! My time has past for running half marathons. My life is too busy. My body is too injured.”
Don’t let your mind talk you out of your goals. Your attitude affects your behavior, which affects your actions, which affects your results.
Create a positive sentence to combat every negative sentence or thought you have around your goal. This will be your mantra to yourself when the going gets tough. For me, I will tell myself,
- “I can change my running style by training correctly for half marathons.”
- “My body is strong and fierce. I am older and wiser than I was when I was a gymnast. I can listen to my body more and understand its’ signs more. I will not push my body too far too fast.”
- “My body has just done something that a man’s can never do. Appreciate that and all that comes with it.”
- “I can show my kids that their mom is a fit, tough, strong woman by running races.”
- “Get creative about when and how I can work out. Go to the gym and take advantage of free child care for 2 hours but also do work out videos, walk and run with the kids, bike to the park or the library with them in tow. No excuses!”
Create an Action Plan that has Smaller Goals and Timelines
Now that we have address and fixed your mindset around your goal, it is time to backwards plan. You cannot say you will run a half marathon in 3 weeks without any training. Just like you cannot say you will drop 20 pounds in 2 weeks. It takes time and a carefully laid out plan.
Break the goal down further into smaller weekly, or monthly goals and action steps to get there. Take my goal for example: Run a Half Marathon on 10/26 and lose 25 pounds. Here is how I start to backwards plan that goal:
- October Goals: Run 12 miles comfortably. Lose last 5 pounds
- Action Steps:
- Run 6 miles twice a week and one day of sprints
- Run 10 (first Sat), 11 (second Sat), and then 12 miles (weekend before half marathon) each Saturday
- Cook 5 healthy dinners a week, drink 20 cups of water, increase vegetable intake for snacks
- Action Steps:
- September Goals: Run 10 miles comfortably. Lose 5 pounds
- Action Steps:
- Run 5 miles twice a week
- Run 8, 9, and then 10 miles each Saturday
- Cook salmon 2 times a week and replace one meal with protein shake
- Action Steps:
Continue to backwards plan from the time you want to achieve your goal to right now. Make sure you write down your action steps for each smaller goal so you know your path to get there.
Before you know it, you will REACH and ACHIEVE that BIG GOAL!
In the comment section below, please write how you keep yourself on track to meeting goals in your personal or professional life.