This is a two part blog to follow up on my last post Cravings and Why Willpower is not enough. It is proven that the only long lasting technique that proves success in any goal or resolution is to develop a habit that feeds your goal daily. Progression towards your success is a process. It is like growing a plant, you have to water it and give it enough sunlight to later bare the results of your work. So think about what your goal is and how overtime with effort that can transform into something of substance for you. Willpower is fleeting and unreliable. If that is our only source of drive, you will most likely give in before the middle of 2017. Whether your goal is to lose weight or start reading everyday, think of the steps you would need to take for example reading for 10 minutes before bed. Here are 7 steps I take with my clients in coaching them to reach their goals using the SMART technique!
Step 1: Write your goals! Writing it down is kind of like a contract with yourself that you are making. You are professing it and making a direct plan that is sure to lead to success with your follow through.
Step 2: Make your goal detailed and Specific! Write down how you will reach this goal and list three action steps including who is involved, what you want to do, where it will happen, and when you plan on doing it.
Step 3: Make it Measurable! Add in the details, measurements and tracking techniques you will use to achieve your goal! If you want to lose weight, how many lbs? how many inches? or maybe your are measure athletic capability like squatting 135 lbs or running a 5k in 8 minutes. If you want to eat healthy you may plan to track your food with a fitness app like My Fitness Pal, Food tracker, or Calorie Count
example: I will track my goal by using the following ____________________
I will know I reached my goal when ______________
Step 4: Make it Attainable! What support or additional resources do you need? Do you need a coach, a counselor, a trainer, a mentor? Map out the following:
example: Items I need to achieve my goals ________________________
Things I need to learn about ____________________________
When will be the best time of day _______________________
Who can I talk to for support ___________________________
Step 5: Make it Relevant! Why do you want to achieve this goal? Why is it important to you? How will it benefit you? How will you feel once you achieved this goal. Reminding yourself of the reasons your started can keep you motivated throughout your journey.
Step 6: Make a Timeline! Set a deadline for you goal or benchmarks to show you are making progress.
example: I will reach my goal by (date): ___/___/_____
My halfway measurement will be _________________ on (date) ____/____/______
List additional dates and milestones
Step 7: Lastly believe you have already achieved your goal. Visualize yourself at the end of your journey and how proud you feel. Tell yourself you are already that writer or runner or professional! Your mind is the most powerful tool in your journey so watch how you are speaking to yourself!
Find out how to Conquer your Mind in my next post!
Good luck and Great Success,
Fit Therapist
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