As we approach the end of January those who made New Years resolutions might be starting to struggle. The motivation might be waning and with the ever present stress created by the pandemic it can be hard to prioritize your goals. With that said, I'd like to offer a system to make sure you achieve your big goals.
First up, decide what it is you want to achieve. This isn't a blog post about goal setting but I'm sure you've heard of SMART goals so do try to keep it Specific, Measurable, Achievable, Realistic, and Timely.
Finish the sentence...
In 2021 I want to...
Now to the challenging part, how to get there. I have found enormous success in breaking down my big goal into tiny chunks. So ask yourself, what would I need to do each day to achieve my goal? You might need to do a little research or seek help from someone who's done it already.
Come up with three daily tasks or habits that you can do in less than 15 minutes that will move you towards your end goal.
It's truly incredible what can be achieved with consistent effort and so we take that big goal and we start by committing to three daily habits that will help you get there. Let me give you an example.
The goal might be: I want to complete a half marathon by the end of 2021.
Step one: Come up with three daily goals to move you gradually towards that goal. Here are three simple examples.
Spend 15 minutes running (5 days per week) or 15 minutes doing yoga (2 days per week)
Stretch quads, hamstrings, calves and feet each day (picking 4 or 5 stretches that you know are beneficial for running).
Drink 2 liters of water each day.
The important things to note are that these are DAILY goals. Done every single day because we are habit forming!
Look at habit 1 from the list. For many people it isn't beneficial to run each day, but committing initially to 15 minutes of exercise that will move you to your goal each day is essential. You're going to put your three daily habits into a list that you need to be able to see and work on each day. I use Apple Reminders because it goes across my computer, iPad and iPhone. I have my daily habits in there and each day I make sure I check off each habit as I complete it.
Try it. Once you can complete your three daily habits for three weeks, you move onto phase two (blog post to follow).