Achieving
Your Goals
by Ronda Gates
There's a great
holiday card at my local gift shop. The front says, "Start your New Year's
Resolution now." Open the card and it reads, "Get out your eraser!!
I've this sense that
everyone whose hands have lifted that card from the rack has shook his or her
head, chuckled and thought, "I can relate." Nevertheless, I left with the same
sense of optimism I believe those readers share. "This year it will be
different. "
Because the past few
years HAVE been different for me I have a new sense of optimism about achieving
goals. Your commitment that "this time
it will be different" can be a reality. You are motivated, you are committed. you are optimistic. You
may also be afraid that your best intentions will be compromised by another
relapse. If you've ever said, I already know what I need to do, I just haven't
been able to do it," here are some specific techniques to keep your spark
ignited:
SET GOALS (and OBJECTIVES)
Goal setting is the
art that makes everything else possible. It adds aim to energy, focuses effort
and, for some, structures time. Surveys show that people who plan ahead are much more successful over the long term than those who
plunge in without knowing where they're going or how they'll get there. You
wouldn't take a long road trip without a map so it makes good sense to have a
compass (and road map) for your fitness objectives.
Goals Should Be Smart
S =
Specific. Saying, "I'll go to exercise class," is not a specific goal.
I have a clearer picture when I write, "Next week I will attend step class at
9:30 a.m. Monday, Wednesday, and Friday."
M = Measurable. Set goals that are measurable in
quality or quantity. Measuring body fat percentage, hip to waist ratio or
journaling and record keeping of diet intake or workouts achieved or increases
in heart rate reserve are powerful and motivating tools to assuring a new habit
becomes a long term behavior. Instead, make plans for an individual workout
that nurtures you. Many folks find they're more committed to measurable goals
if they report to a friend or colleague willing to help monitor their progress.
A = Attainable. In
the enthusiasm of the moment we often make promises that are difficult to keep
when enthusiasm wanes. If you're looking for a magic bullet the chances are
you'll end up shooting yourself in the foot. Realizing that change doesn't
happen overnight will help you set realistic goals you can achieve. It's the
SMALL changes that are the key to permanent lifestyle change. For example, if
are trying to lose weight you should avoid the painful rebound of crash dieting
by planning to lose no more than one or two pounds a week.
R = Realistic. Goals
should reflective of your values and compatible with your lifestyle. If not
they can be the source of distress. Success is about learning how to customize
your activities to find the right fit for you. For example, if you don't enjoy
working out with others it's unrealistic to join an aerobic exercise class. I
enjoy being with people most of the time, but have learned that my new heart
rate monitor based exercise program is much more fun when I stride out on my
own where I can manage my pace without distraction and return with a sense of
accomplishment in addition to the satisfaction of another completed workout.
T
= Timely. It's not
smart to plan too many changes at once-it's too threatening to your internal
sense of balance. Before you begin be certain you can identify other areas of
your life that might be stressful and prevent you from "doing what you want to
do". For example, although a workout can be an important stress reducer if it
makes your schedule more unmanageable you may have to postpone a new weight
training program or fitness class until it's more in keeping with a balanced
lifestyle.
Write Down Your Goals
It's important to put
your goals in writing. Written goals are a tangible sign of a promise that you
intend to keep. They can remind you of that promise when time is short or if
other priorities become pressing. Written goals will also help you track your
progress, make your accomplishments
more obvious and help you identify problem areas that need more attention.
Sadly, only 5% of Americans write down goals and objectives, but 95% of those
who do succeed. (A survey of Fortune 500 executives indicates that they may be
successful because they write down their goals and objectives
Identify Supporters And Saboteurs
Some of us can be the
lone ranger, but most people need coaches, cheerleaders and people whose belief
in and support of us reminds us of our commitment to change. The friendship and
support of others will make it easier for you pass through the sometimes
difficult transition from old to new behaviors. I know folks who have taken responsibility for
themselves and embarked on a changed
lifestyle only to discover that most beloved friends and family members feel
they are being imposed upon. So, identify the people who will nurture you and
help you maintain your well-being, as well as those (even your loved ones) who
don't see your point of view. Those supporters will help you maintain your
commitment during periods of stress
Plan for the Unexpected
Lack of time is the
most frequently mentioned reason for discontinuing a fitness program. Life is
filled with surprises so include strategies that assure you will make time for
maintaining your commitment in the face of changing schedules, unexpected
mini-crisis and external forces like long meetings, extra traffic, changes in
car pools--you know what I mean!!
Affirm Your Behavior
Affirmations are
powerful. Many people find that repeating certain sayings to themselves helps
them accept things. They discover they are programming their sub-conscious to new beliefs. Affirmations should be positive such as "I
am," "I have" as opposed to "I would like" or "I will try". Remind yourself
daily, "I am a healthy person making changes in my lifestyle so I can live in
the most healthy way."
Reward Your Success
Set up a reward system
so you can reward yourself for changed behaviors. Each of us have different
values for measuring success. Yours should be structured to satisfy you, not
others. That reward should make you hum from head to toe! Good examples include
extra time for yourself with a favorite book, a manicure or pedicure, a trip
with a special friend or relative or a class or lecture or play that stimulates
your mind. Avoid rewards related to food and drink that may be sabotaging in
the long run.
Negotiating the path to new behaviors can be
fulfilling and rewarding if we can hang in there for the weeks to months
necessary to make new behaviors lifestyle habits. Then you are ready to
actualize new potentials. |
