Your goal needs to be narrowed down and very specific. Start by creating a clear statement describing your goal. Keep it concise and easy to understand.
If your goal is very large; create smaller more manageable short-term goals while keeping your long-term vision in mind.
Bad Example: “I want to lose a lot of weight”
Good Example: “My longterm goal is to reduce my body fat by 10%. Therefore, my initial goal will be to reduce my body fat by 1%”
How will you track your progress?… How will you get there? Most importantly, how will you know when you have reached your goal? By making sure your goal is measurable!
That means, adding some numbers and/or specific details to the end of your goal action.
Poor Example: “I will eat less fast food”
Good Example: “I will cook my own breakfast 5 times per week instead of ordering fast food. I will log the two days I do not cook in my notebook”
Next, reflect back on your previous statements and ask yourself…is this attainable?… Meaning, you can work it into your lifestyle and feel confident you can achieve it.
Your goal should be challenging but, don’t forget to leave room for error and unexpected situations. Setting the bar too high can lead to feelings of defeat and/or negative behaviors.
Poor example: “I will work out and eat a meal replacement shake for breakfast every day”.
Good example: “I will work out and eat a meal replacement shake at least 3 days per week.”
Make sure your goal is relevant and has meaning to you (the “why” behind it all). Avoid setting a goal because it’s important to somebody else or pressure from the media/society.
In some cases, people will also set a reward to help motivate them. The reward can correlate to your “why” serve as a positive motivational tool.
Bad Example: “Upon meeting my goal, I will reward myself with a tub of my favorite ice cream.
Good example: “Upon meeting my goal, I will reward myself with a new mountain bike to ride with my spouse”
Always include an end-point. It’s mentally important to keep track of your progression in order to reach your goal. Knowing your deadline helps keep you motivated and your “eye on the target”.
Poor example: “I will eat healthy everyday”
Good example: “I will do “X” for two weeks until “X” date”
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