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How To Pick A Goal And Stick To It

How To Pick A Goal And Stick To It

by Carys Brunner |  16 Jul 2017

As part of my job, goal setting is vital.  I love setting goals with clients and helping them to reach them, but I'll let you into a secret, I'm not so great at setting them for myself.  Many of you will remember my yoga goals!  How many sessions did I achieve - 1 in a whole year!!!  But last year I learnt a valuable lesson about goal setting - it works for me too.  I wanted to change how I worked, so I sat down with my business coach and set clear targets of what I needed to hit and when, and by the end of the year I was where I needed to be and didn't that feel good!  This year I have gone a step further and set goals for every aspect of my life - work, health & fitness, family and enjoyment.  Put your hand up if you are good at setting new year resolutions, but not so great at sticking to them.  Well, here are a few tips that will help guide you towards your dreams.  After all that is what goals should be made up - dreams, leading us nicely into our first tip:

The 7 P’s to Goal Setting Positive How many new year resolutions are made up of what you are going to give up, or what you think you ought to do, rather than what you actually want to do?  If you don't feel passionately about your goal, then you have already lost the battle.  It needs to matter,. really matter.  You need to be prepared to work your butt off for it and fight for it.  Take the time to sit down and think about what your dreams are made up of and what YOU would really like to achieve.  Don't be scared, dream a little, push your boundaries.  At the same time, you do need to be realistic - my dreams also include Daniel Craig!!  So if you dream of being an Olympic athlete and like me, your time has gone,

pick the next best thing - a race, a new sport and new PB etc.  

Picture it If you have an idea of what your goal is, what does it look like?  What? I hear you say.  Look at your goal and write down what it means to you and why.  Be as creative as possible - create your own vision board (more on that in our 30 day challenge), find inspirational quotes, photos or related momentoes so you can really picture it and feel how important it is.  This will help you take ownership of it.  To give you an idea, if you have an ideal weight, turn it on its head, pick an outfit in a size you would like to fit, or a shape you would like to work towards, print out a picture and stick it on your fridge, or in front of your desk - a little bit of motivation to light that inner fire everyday

Put in the diary Once you have decided what you really really want to achieve, next you need to decide when you want to achieve it by.  I'm bad at this, but it really does guide you and keep you on the straight and narrow.  If you want to tone up, what event do you want to look your best for?  Set a date, and try and wrap it around something that is a reward.  So near a holiday or a big party.  This will help keep you on the right path and give your date some extra feeling.

Partition it Now we have a goal and an end date, we need to work out what it would take to achieve your goal.  For example one of my goals is to have my dream studio.  I have an end date (to remain top secret at the moment), but now I need to decide what would make that ideal studio, how much it will cost, when I need to do each element by etc.  Once you start doing this, you will start to see what components make up your goal, what is stopping you from getting there, and what you can work on to get you there.  So if you wish to improve on your PB, what elements of your performance could be improved, making that difference.  If you want to lose weight, what part of your diet needs improving and what do you need to do differently.  With this stage, think small.  Just as we talk about in high end performance sport, its all about %s.  The difference between gold and 4th is minimal - improve lots of little areas, rather than throwing all your effort into trying to tackle everything.

Plan it The key component to any goal is in the planning.  You wouldn't expect the perfect wedding without plenty of planning, nor would you turn up to a vital business meeting without preparing thoroughly.  The same for your goals - they need planning.  But now that you know what your goal is, when you want to achieve it by, why it is important, what it looks like, and what it is made up of, the planning is easy.   Each week decide what you need to have done to be on the right path, setting little tasks to complete each month.  That way not only can you monitor your progress, but you will also feel inspired at the end of each task.

Practise it There is nothing more true than practice makes perfect.  One of my goals is to be able to squat 120kg for 8 reps.  Yes, actually squatting 120kg is pretty cool, but I am not going to be able to get up one day and do it.  I need to practise, and some days my training will be awesome, and other days it will be about as successful as a chocolate tea pot, but that doesn't matter, as collectively they help me nail my performance.  So next time you think you are too tired, or there is always tomorrow, remember what you are trying to achieve, and that little steps make up the journey.

Pick yourself back up Your lovely journey towards your goal is not going to be a stroll in the park, it is going to be a trek, with hills, hurdles and U turns, but that is normal.  Remember Jessica Ennis-Hill in Beijing? No?  Well that's because she was injured.  Imagine what would have happened if she had thrown the towel in and said it was too hard and given up....  I'm not saying you need to be positive all the time, or never have a day where it all feels too much, just keep remembering what that goal looks like and why it means so much, and pick yourself back up, take a step forward and see what the next step brings.  After all, if it was easy you would have done it already!!


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