Have you ever set a New Year’s resolution and then, somehow it’s already December, and you still haven’t checked it off your list?
Well join the club, because research shows that
92% of people fail to achieve their New Year’s resolutions
This statistic is CRAZY! Why is it that only 8% of people can set goals for the new year and actually achieve them?
The 8% that is succeeding has got to know something that we don’t…right?
It’s not some superhuman skill, an ability to slow time, or anything unattainable at all. It’s merely the fact that the 8% know how to set REAL goals, and how to stick to them.
Easier said than done, right? So let’s get into how to really get going with goals.
To create a goal that you stick with, you first need to make it is meaningful.
Align the goal with your values
You need to find what you truly care about changing. What in life do you VALUE?
If you are making goals that don’t align with your values, you are wasting your time. Goals that are not linked to your core are more easily forgotten and given up on. To create goals that will not fade as the seasons change, you have to put meaning behind them.
You could make a list of 100 goals that “sound” good, but none of them actually stir up motivation within you.
So….
Dig DEEP
Look within yourself, and take time to do this. Analyze where you are now in life, in every aspect. How do you feel about where you are? What areas do you wish were better? Work, mental health, relationships, family, fitness, really anything you can think of. Imagine your “better”. Imagine your “best”. What does that feel like?Imagine a year from now actually achieving your “best”. Now, more importantly, imagine if a year from now you are exactly where you are now. Imagine you did not make any progress at all. CONNECT to the feeling, and decide what to do. How much does it mean to you to improve?
Get S.M.A.R.T
I am sure you have heard of S.M.A.R.T goals, and there is a reason for that, it's because they work.
When setting a goal, make sure it is:
Specific- be as detailed as possible, vague is harder to measure
Measurable- you need to be able to measure a goal to assess your progress
Attainable- if you make goals way out of your scope, you could be demotivated to make goals again because you didn’t reach them
Relevant- make sure your goals align with your current desired path
Timely- put a date on it, make sure you have some sort of time pressure to serve as motivation
Using these key characteristics for your goals will help you make goals that are trackable and challenging, but within reach. Being able to monitor your goal progress is essential to revising and reviewing as the months progress.
Make a plan for each goal
How exactly are you going to reach this goal? If your goal is to lose 10 pounds, you cannot just write “go to the gym more”. Your plan has to be specific, measurable, and timely.
The former plan could be elaborated into “Do strength training for 30 minutes Monday through Friday, followed by 20 minutes of cardio. Do this every week for 8 months, check weight once every 2 weeks. Review and revise plan on November 12th.”
Each plan should include:
Clear methods to achieve the goal
A way to track progress continuously
The date you want to achieve your goal by
You want to commit to your plan until there has been enough time to actually start seeing results. Once enough time has passed, it is suitable to make adjustments as needed for optimal improvement. Making time to revisit your goal and assess your current plan is very important. You don’t have to stick to a plan that is not moving you towards your goal, just make sure you don’t change your plan after a week of not seeing results.
Do NOT wait for a year to pass to check in on your progress!
Being able to continually track progress allows you to reap the small benefits of change. Celebrating small accomplishments feeds the motivation to achieve even more! Waiting until the end of the year leaves a lot of room for procrastination. Checking in each week or month allows you to feel the beginning of improvement and notice differences in your mind/body alongside pursuing a goal.
Find motivation to stick to your goal
This is arguably the most important aspect of goal attainment, especially for long-term goals. Over time, motivation dwindles, it is essential to find how to reignite that spark within you. Some great examples of motivation igniters are:
Podcasts or motivational speeches
Books related to your current endeavor
Vision boards/visual representations of your goal
Journaling about progress
Reaching out to a friend (one that is good for growth/lifting you up)
It is incredibly valuable to get involved in materials (books, podcasts, articles) related to growth in the area you are working on. Learning new ways to accomplish something or hearing someone else’s story of growth and resilience can be incredibly motivating.
Remember you will fall, but it is how you get up that matters
Everyone gets unmotivated, hits a low point, and fails. This is not what matters, what matters is how you build yourself back up afterwards. Life is all about waves, there are ups and downs. Learning to ride that wave and endure the lows to push through to reach another high will provide you with strength. This can be analogized to weightlifting, you must first reach a point of extreme resistance and pressure before pushing through and building strength.
So push! You will thank yourself for it.
Do not give up on your goal because it is difficult. Real growth comes from going through difficulty. Every challenge you face will build your character. Remember that you will become a better person from the challenge in front of you.
Stay positive, keep the bigger picture in mind, and keep going!
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