Well, it’s that time of year again.
The dawn of a new year and new year’s resolutions.
If you are anything like me you have, at some point and time, come up with some sort of resolution for yourself.
It may be to lose weight, eat better, read more, live more, be more present or any other number of things.
Again, if you are anything like me within the first month or possibly two of that same new year I’m right back to where I started.
So, what’s the key to actually making a resolution stick?
For me it’s been to make a resolution of no more resolutions!
Are there things that I want to accomplish? Hell yes!
Are there changes I want to make? For sure!
Now, you may be asking yourself why don’t you make resolutions then?
The answer for me is simple. It’s because it doesn’t work for me.
Whether that is because my brain looks at things differently or maybe my will power isn’t as strong as someone else’s I don’t know… what I do know is that I have found setting goals both long-term and short-term work better for me and my brain.
Now, Dustin talked to us about goals a few weeks ago so I’m not going to get back into that.
(You can read it here if you missed it https://www.crossfit-330.com/blog/goals)
What I am going to talk about is the next step after you figure out a goal.
Making a plan.
Maybe your long-term goal is to lose 50 pounds.
Ok, that’s great, but how are you going to do it?
I’ve found a secret sauce that works for me when setting up a plan to achieve goals that I’m going to share with you.
It’s not anything new or fancy… it doesn’t have tons of bells and whistles…in fact it’s pretty simple.
But maybe, just maybe I will explain in a way that makes sense in your brain and in turn make a difference in your life.
Because honestly, how cool would that be???
First things first your goal has to be something you actually give a shit about.
Seems like common sense, right? Sadly, all too often people tell me about goals they have and when I ask them why they have that goal they tell me it’s because that’s what someone else wants for them.
Stop it right meow!
Working to reach a goal is hard work. You are going to put blood, sweat and sometimes tears into getting there.
I’m telling you right now that if you don’t care about that goal, or you are doing it for someone else when shit gets real (and it will) you are going to cave.
Whether it’s taking a day off from the gym, not reading the book that can help you make a million dollars, or eating the bite of cheesecake that starts a landslide in your diet something is going to derail you.
So, when you set a goal- own it!
Care about it!
Better yet have some emotion tied to it i.e. I want to make $100,000 this year so I can take my family on a vacation to Hawaii and make memories together while we snorkel at Molokai crater with sea turtles.
Next up- Write it down, pick a date to reach it by, and share your goal.
Nothing make a goal more real than seeing it every.single.day.
Share your goal with people. In fact, share it so much people are tired of hearing about it.
I’m talking I want all your friends to know that you want to lose 50 pounds so badly that they don’t even bother inviting you out to get fondue.
Cut pictures out and hang them around your home and workspace that relate to your goal.
Keep that goal in the forefront of your mind.
Visualize how amazing it will feel to finish that half marathon!
Imagine yourself crossing the finish line and all your friends and family cheering for you…giving you high fives…dumping water over your head…feel your kids running up to hug you and tell you how proud they are of you.
I mean that isn’t even my goal and imagining it gives me goosebumps.
Invest some time into your goal and connect with it on an emotional level.
Step three- reverse engineer your goal.
Alright, it’s a long-term goal we know that.
But we don’t want to wait until the end to feel like we have accomplished something.
I mean frankly, that sucks.
Who wants to wait a year or more for gratification? Not this girl!
So, I need to take my overall goal and break it down into smaller milestones.
Let’s say I wanted to do a triathlon in Florida in September. (Which by the way, I do not.)
I need to thing backwards from that date.
What should my training be in August?
How many miles should I be running by May?
When am I going to book my flight and hotel?
Set up a timeline with measureable actions and celebrate them as you hit them.
From there you can hit step 4 which is devise a plan.
In reality, half your plan is done for you after you reverse engineer from your goal.
Now you just need to figure out what you are going to do to hit those benchmarks you laid out.
For example, if my goal is to lose 50 pounds in the next 12 months and I’ve reverse engineered back to 90 days from now I want to be down 25 pounds.
What am I doing during those 90 days to lose 25 pounds?
My plan would look something like this.
January: 24-day jumpstart, workout 3 times a week, drink 1 gallon of water daily, take all my supplements. Weigh in on Sundays (goal of 10lbs lost)
February: Celebrate losing 10 pounds with a new shirt. Continue my new lifestyle of eating with 28-day optimize, workout 4 times per week, drink a gallon of water daily, take all my supplements. Weigh in on Saturday. Allow myself 1 cheat meal on a day I work out. (goal of 8 pounds lost)
March: Celebrate losing 18 lbs total with a new pair of jeans. Continue my new healthy habits with 28-day lifestyle. Workout 4-5 days a week. Redo a workout from January and see improvement. Drink a gallon of water daily, adjust supplements as needed to account for new weight. Weigh in on Sundays. Allow myself one cheat meal on a day I work out and 1 meal out to eat on a day I work out, taking carb ease beforehand.
Step 5- Party like its 1999 when you reach your goal!
Ok so you have worked hard, you hit your milestones, and low and behold you smashed your goal before the date you even put on it.
It’s time to pat yourself on that back!
Celebrate the face that you set a goal, worked hard and made it happen!
Shout it from the rooftops!
Let’s face it your friends, at this point, are probably just as invested in you reaching your goal as you are. (If they aren’t it may be time to reevaluate that friendship…just saying!)
Step 6- Pick your next goals and start it alllll over!