Did you know January 19 is “Quitter’s Day”—the date by which most people have given up on their New Years Resolutions? The new year provides an opportunity for folks to reflect on the year past and assess where change may need to be made. This often means we think big and have well intentions with our goals, but sometimes that backfires on us because we have no clue where to even begin.
We’re here to help you avoid falling into being a statistic for “Quitter’s Day”.
Here is our game plan for you, following what are known as SMART GOALS.
As a refresher, SMART goal principles say that what goals you choose should be
S – pecific M- easureable A-chievable R-elevant T-time-based
We tend to try to give ourselves a pass by saying, we’ll start on MONDAY or pushing back for a better time, but how about starting here
STEP 1: SET YOUR GOAL
Sometimes we tend to bite off more than we can chew. Take a look at what you’d like to tackle first and let’s start with one goal. We’ll use the example of a handstand walk. I’d like to be able to do this in 3 months time – shooting for March 17th.
STEP 2: LIST ALL THE THINGS YOU NEED TO DO TO WITH YOUR TIME TO GET TO THAT GOAL
Grab a sheet of paper and a calendar. Goals take time, and without giving them the attention they need, you’re more than likely to put it off. Also, without figuring out what exactly to do, you’ll probably waste more energy trying to figure out a game plan than spending the time working on it.
This is when we fish for excuses. You might choose to wait until you’re better rested or put it off based on some random reason. Nope – not today! Let’s schedule it on our calendar, maybe even putting an alarm or alert on your phone to spend a SET amount of time working on something. For example, say I want to work on handstand walking. I’ll set 15 minutes after class, 4 days a week and when class is finished, I’ll grab my phone, and hit my timer. Once it dings. That’s it! I’ve done my required time.
Not sure what exactly to do, that’s why you have coaches who are there for goal setting sessions to help you with a plan! Going back to my handstand example: I need to practice kicking up so I don’t kick too hard. I need to do a freestanding handstand. I also need to be comfortable moving my hands off the floor.
STEP 3: PICK ONE OF THOSE THINGS TO START TODAY
So – I’ve decided to spend 15 minutes after class, 3 days a week working on my HS. First goal is to practice my kick ups!
This is way easier to attempt then me attempting to do everything at once. Simple is best!
STEP 4: SET A GOAL FOR THAT ONE THING
I must be able to repetitively kick up without overshooting my legs 6 times.
STEP 5: WHEN THAT GOAL IS COMPLETE, YOU’RE READY TO MOVE ON TO THE NEXT
Sweet! Time to move on to being able to work on my freestanding handstand for 10 seconds!
STEP 6: DO THIS WITH ALL THE STEPS
You should find yourself chipping away at your goals and seeing progress along the way!
Need another example?
Here is an example.
SMART goal: I want to be going to the gym three times a week by February 4th, 2020.
- Set a weekly schedule for next week today. Put gym time on my calendar. This is an appointment. Like a job interview. I don’t miss job interviews.
- One gym visit on Friday at 3:30 pm. I will leave work at 3:00 pm. I will pack my gym clothes and put the bag in my car Thursday night.
- Two gym visits next week on Tuesday at 3:30 pm and Thursday at 3:30 pm.
- Three gym visits per week starting January 20th. I will attend Tuesday and Thursdays at 3:30 pm, and Friday at 9:00 am. I will put these days in my calendar as appointments. I don’t miss appointments.
- If I miss a day due to illness, I will restart the appointments as soon as I am well. Missing a day does not cancel out the goal.
The specifics are different for everyone, but hopefully this will help you out. Give this a try! Let me know how it goes!