10 Ways To Become A Goal-Getter
It’s a new year, which means the dreaded “new year, new me” mantra is rearing its ugly, cliché head once again. I held a recent poll on Instagram that asked you your opinion on New Year Resolutions. An astonishing 52% of you voted that NYR cause too much pressure and you would rather not bother making them. These results took me off guard and really got me thinking, why the sudden shift in feelings towards NYR?
There has to be a reason for a strong majority of people to stray away from making a resolution in the new year. Where are we going wrong when it comes to setting and reaching our goals? Is it the stress of a major lifestyle change? Thoughts of failure or self-doubt? Or is it simply just laziness? All of these questions lead me to one solution. There must be a flaw in the way we are approaching our goals. Goal getting does not have to be a difficult task. I mean people reach their goals on a daily basis. So how can we make goal getting simple, effective and achievable?
I compiled a list of my top 10 tips on how to become a goal getter in 2021. I know, I know. NYR are so 2020. But hear me out, this isn’t a plan on how to set a NYR and achieve it. I created these 10 steps to help you set your goals (whatever they may be), feel capable of making them happen and provide you with the tools needed to reach them in a timely manner
Set Up S.M.A.R.T. (specific, measurable, attainable, relevant, timely) Goals - I’ve said this time and time again, I’m a list maker. I have to be able to visualize the tasks before me in order to one, remember all the things that I need to do (because mom brain) and two, be able to make a plan to get the tasks done. Why should setting our goals be any different than making a “To Do” list? Write those babies down! Making a list of your goals will help you visualize the path that you need to take in order to reach the results that you want. Another good rule of thumb is to implement the acronym S.M.A.R.T when creating your goals. So, what is a S.M.A.R.T goal? This acronym stands for Specific, Measurable, Attainable, Relevant and Timely. Let’s unpack this.
When creating your goal be sure that you are SPECIFIC and narrow for more effective planning. What is it that you wish to accomplish with your goals? Instead of saying something as broad as “I want to be healthy” make your statement more tailored to state exactly what being healthy means to you. You could say “I want to incorporate more vegetables in my daily diet as well as dedicate 30 minutes of my day to some form of movement” or “I want to drink 128oz of water a day instead of several cokes”.
After you’ve gotten specific with what it is that you want to accomplish it’s time to incorporate the next letter MEASURABLE. This means that you need to define what evidence will prove you are making progress and reevaluate when necessary. This subject is something I harp on quite a bit when working with clients. Often times we use the scale as our source of measurement when it comes to our wellness progress, which at the end of the day often leaves us feeling frustrated and defeated. THROW THAT SCALE OUT! Use progress pictures, a pair of jeans or seamstress tape to measure your progress. Personally, I take pictures as well as my own measurements using seamstress tape to evaluate my progress. I go into my bathroom once every 4 weeks snap a picture and tape out to see if what I am currently doing is helping me reach my goals. If I see progress based on those two things I continue to press forward. If there is no progress or even some backsliding, I reevaluate my current wellness regimen, make adjustments and then implement those changes.
Next, we have ATTAINABLE. This one is a little tricky. When I say attainable, I don’t want you to automatically think that I want you to lessen your dreams. You CAN reach your goals, no matter how lofty. However, you need to make sure you can reasonably accomplish your goal within a certain timeframe. Give yourself time. It’s completely unreasonable to say in one month “I’m going to drop 10 pounds, quit drinking soda, workout every single day, meal prep and run a half marathon”. You might as well add end world hunger to the list. Although you might not be able to achieve those tasks in 30 days, you could most definitely accomplish them in 365 days. It’s all about being reasonable with your timeframe. Map out your goals. You could have one large “umbrella” goal to run a marathon in a year. Underneath that you can create “steppingstone” goals that lead up to your “umbrella” goal. So, by the first month you run a 5k, the next month maybe you run two 5k’s or even a 10k. Build up to that larger goal. Do not set yourself up for failure by making your goal timeline unattainable.
RELEVANT is the next letter in our S.M.A.R.T goals. This means that your goals should align with your values and your long-term objectives. When creating your “steppingstone" goals, be sure that they all point to your larger “umbrella” goal. So, going back to our marathon in a year example, you wouldn’t add, compete in a bodybuilding contest to your list of smaller goals. That has no benefit to your overall goal of running a marathon. By creating a list of relevant accomplishments to achieve while striving to reach your larger goal, you’ll not only get to that “umbrella” goal, but you’ll come out the other side well versed in that subject as well as equipped to push yourself further for future goals.
Finally, we have TIMELY. I’ve already touched on this slightly in the Attainable section of this acronym. Not only do you have to be reasonable with your timeframe in order to alleviate some of the pressures of goal getting, but you also need to give yourself a timeline to follow in order to achieve your goals in a timely manner. Sticking with the marathon example, be sure to sign up for a marathon before the year is over. Now not only have you said “I want to run a marathon in a year’s time” but now you have buy in. This keeps you committed to that goal. By setting up a timeline for your goals, you will be able to set your sights on the prize and keep yourself accountable when it comes to getting to the finish line.
Find What Motivates You - Now that you know how to set up your goals it’s time to get yourself motivated to get into gear. So, this begs the question, what motivated you to set this goal in the first place? Is it because you wish to be healthier? Are you wanting to be well rounded in a new area of your life? Or are you wanting to grow your small business? Whatever your motivation is be sure to remember that and keep the dream alive by finding new sources of motivation. This year, I want to get back to my pre-pregnancy body by the time my son is 9 months old. One way to keep me on track is the thought of buying a new bikini this summer. I have a “bikini fund” jar in my room and every time I reach a steppingstone goal, I add a few dollars to the jar.
Keep Your Goals in Sight - This is pretty self-explanatory. Be sure to constantly revisit why you are doing what you are doing. This helps you stay focused and refreshed when the going gets tough.
Ask for Accountability - One of my favorite ways to stay on track is to have an accountability partner. Accountability helps you stay dedicated to the cause. In the beginning of my wellness journey my dad was my accountability partner. He was already well versed in health and wellness as well as very dedicated to his healthy lifestyle. He kept me strong during the hard days and celebrated with me when I met a goal. It is imperative to be sure to find an accountability partner that will keep you in check. This needs to be someone that is willing to show some tough love and help you stay strong when things get hard. This person needs to be someone who will not let you make excuses or stray from your goals. So be wise when choosing this person. As much as you love your BFF Becky, she may not be the one to keep you accountable because she too struggles with heathy habits. Make sense? And side bar, if you don’t have anyone in your life that you trust with this task, I am always here to help. Quite frankly, accountability is my job, and I would absolutely be honored to be tasked with helping you get to those goals!
Have A Plan - Planning your path is THE MOST IMPORTANT point in this post. If you don’t have a plan, then you will fail. Harsh I know but it’s true. You wouldn’t expect an architect to build you a home on a hope and a dream, would you? No, you want blueprints, a visual plan! Your goals shouldn’t be any different. Get a notebook and plan out your accomplishments. There is nothing more rewarding than being able to mark through your goals and see all your efforts come to fruition. It’s also a great reminder of how far you have come.
Be Flexible - The is one that I struggled with for years. I’m one of those individuals that when my motivation switch is on, it is ON. There’s no deviating from my plan. If I experience any sort of hiccup or bump in the road, I get all out of sorts. It’s truly taken having a baby to help me learn to go with the flow (and honestly, I still struggle with this concept). When it comes to our goals one of the biggest fears is “slipping up”. The thought of veering off track creates this worry that we will mess up so bad that all the hard work and effort spent will be in vain. One slip up will truly ruin everything. This statement could not be farther from the truth. This is where balance comes in. In terms of reaching our objectives, sacrifices and self-control are a must. It is important to resist the cake someone brought to the break room. It is important to get your butt off the couch and move 4 to 5 times a week. It is important to order the salad over the French toast at brunch with your besties. All of these decisions are imperative to your progress. However, when it comes to missing out on life events in order to reach your goals it is just as important to learn how to be flexible. You truly cannot be in control of all situations at all times. The thought of being out of control terrifies us. We worry that if we go to a social event where we can’t control the food being served or the temptation of the snacks might be too much, so we just don’t go. That’s no way to live your life. Let’s be real, you will never be able to have complete control of your environment. That is unless you stay at home and never ever leave. We all know that is not possible (well unless we have to quarantine again). It’s okay to adapt to your environment in order to still live your life. If you go to a party and they are serving burgers and hotdogs and there is no other option, adapt. Make a bun-less burger. Or if you’ve been locked in pretty good and it’s been a while since you’ve indulged have a dang bun. You will not, I repeat YOU WILL NOT ruin your hard work with one meal outside of your healthy eating plan. And if you feel like veering off track for one meal could be detrimental to your goals then eat before and/or practice self-control. You can enjoy social events without having to enjoy food. It’s truly that simple.
Replace Bad Habits with Good Ones - This can be a tough one. Remember when I mentioned making steppingstone goals? Not only are they a great way to help you lead up to you’re a loftier goal, but they are also a great way to help you adopt new, healthier habits. For example, when I first began my wellness journey, I decided that the first change I needed to make was to cut out all the sugary soda I was drinking. I would have a coke or two every single day (oof). Not only was I drinking a considerable amount of sugar and empty calories, but I was so addicted to caffeine that I was constantly buzzing. I knew cutting soda out cold turkey wasn’t going to work for me. So instead of giving it up completely I decided that on Mondays, Wednesdays & Fridays I would replace my daily cokes with water. I’m not saying this wasn’t difficult because it was, but eventually I learned to love water. Over time I replaced my soda drinking habit with a water drinking habit. To this day I don’t even crave soda anymore. I’m a water lover and my body really thanks me. So instead of thinking “I have to give up _____” think “I can replace _____ habit with ____ better for me habit”.
Be Positive - Every single day write down three things that you did well that day. Even if you had a small slip up, write down positive affirmations. I bet you still accomplished something positive in your day. For example, if you went to work and unexpectedly had a weak moment and ate a cookie in the break room that’s fine. You still met your water intake, reached your steps goal and ate well rounded meals the rest of the day. That’s a win in my book! Positivity will truly make your journey much more enjoyable.
Minimize Distractions -THIS. IS. KEY! When Striving for your goals be sure to rid your environment of any sort of distraction. What does this mean? If you’re trying to eat better, you wouldn’t stockpile your pantry with sugary processed foods, would you? No. You would gather up an arsenal of healthy whole foods instead. Set yourself up for success by ridding your environment of anything that could throw you off track. I’m not saying that you can’t ever have those things again, of course you can (in moderation). But until your desire to reach your goal is bigger than your desire for that distraction, it needs to go! And side note - One of my pet peeves is wasting foods. So, if your goal is to eat healthier yet you just stocked up on a few things that aren’t necessarily going to help you with that goal don’t throw it out. Instead donate that food to a local food pantry (if unopened). Not only are you helping yourself get to that goal faster, but you’re also able to provide for those in need. Win, win!
Reward Yourself - I am all about a reward. If there’s an excuse to treat myself, I am here for it! One of the ways we can help ourselves reach our goals is through a little bit of an incentive. At the end of the day reaching your goal is the reward, but why not sweeten the deal along the way. Using the marathon goal one last time, if you decide to run smaller races along the way to your large goal of running a marathon maybe reward yourself with some running gear along the way. If your goal is to run a 5k by the end of the month, treat yourself to a new pair of running shoes or workout shorts once you’ve crossed the finish line. Not only will you have mastered your steppingstone goal, but you’ll be reenforcing good habits as well as gifting yourself with tools for success along the way.There’s always room for a glow up. One thing I do want to emphasize is to NEVER EVER reward yourself with food. Food is not the enemy; however, you will perpetuate a negative relationship with food if you reward yourself with it. Now I’m not saying that having a cheat meal once in a while is bad, but if you look to unhealthy food as a reward you will only perpetuate a negative relationship with food thus in the long run, hindering your progress. When you achieve a goal treat yourself to a spa day, trip with your bestie or a new outfit, just not food.
Whew! We did it gang! I know this is a lot to digest and I appreciate you sticking with me until the end. I hope you found some solace in these 10 tips and feel educated enough to create a solid step-by-step plan to reach goals, equipped with the tools to achieve them and encouraged that your dreams are in fact possible! Remember, goal getting doesn’t have to be difficult. Be sure to have a plan, take one day at a time and give yourself grace.
Xo,
Kaili