Hi Reader,
Did you read my email last week about National Quitters Day? Yep, Jan 10; 10 days into the new year is when most people quit on their resolutions(goals). If you didn't get a chance to read it, you can go here
This 5 week series will help you achieve your goals and get back to them if you joined the 80% of people who quit their resolutions by Jan 10.
First off, the thing to know is that achieving a goal follows a certain set of rules or guidelines. These are proven to work to help keep you moving forward even if you slow down, stop, go backward or sideways, these steps help you move forward again.
It's how you get your brain on board to achieve what you want.
S.M.A.R.T is the acronym. This will help you be more specific on your resolution, goal, intention and this will help you later on when you don't want to keep going.
What does S.M.A.R.T stand for?
S Specific: Be specific. Instead of saying "I want to eat healthier". What specifically does eating healthier mean to you. Does it mean eating less sugar, more vegetables, more protein? Ex: I want to eat healthier by eating less refined sugar daily and making meals at home instead of eating out so much.
M Measurable: How do you know you are working towards your goal, what are the measurements for this, what small steps are you taking? Ex: I will eat less than 30g of refined sugar per day. I will make meals at home 5 nights per week
A Attainable: Is your goal realistic, is it something that really can happen? Ex: I will eat less than 30 grams of refined sugar by August 1. I will make meals at home that have protein, veggies and a healthy carb at home 5 days per week, if I am struggling with this by August 1, I will find easy healthy recipes or hire someone to help me.
R Relevant: Is your goal really something that you want to do, something that fits into the bigger picture of your life, something you will work for because YOU want it for YOU not for anyone else. What is the reason you want to achieve this goal? This will be important when you want to quit, feel like it isn't worth it, realize it is hard work.
T Time: I feel this one is tricky because you can work super hard at your goals but sometimes the outcome doesn't come at the time you are thinking it should. This is something I am currently dealing with, having to shift my mindset about my timeline on my successes.
Here's my suggestion for thinking about the timeline. Take small steps: I will eat less than 100g of refined sugar per day for the first 2 months, then 75g per day for 2 months, then 50g per day for 2 months then decrease to 30g of sugar(unless I'm ready sooner). And I will make 2 meals per week at home for 4 weeks, then 3 meals per week at home for 4 weeks, then 4 meals per week at home for 4 weeks, finally 5 meals at home for the rest of my life.
This week, let's work on setting up these steps for your goal. This may take some time, plan to spend 15 min per day to set these steps. An idea for this is to say to yourself: I will spend 15 min at 9pm every night to work on setting up my SMART goal until it is done. This tells your brain that you will make the time for it and get it done. Don't worry about being to perfect, or overly detailed. This is something to help get you moving in the forward direction and the reason most people quit their goals.
Write your goal down, next week we will discuss more of why this is incredibly important, and then follow the S.M.A.R.T guideline above. Place that goal in an area you will see every single day, on your bathroom mirror, make it your home screen on your phone or computer, in your car, wherever you will see it everyday.
Once you are done, feel free to send it to me for safe keeping :) Letting others know about your goals will also be discussed so you'll be ahead of the game if you send it to me this week 😉
If you are struggling with this S.M.A.R.T process, let me know. Reply to this email and I can help ya out.
Have a fantastic week of getting those goals into the S.M.A.R.T formula. I'm looking forward to hearing about your goals. See ya next Wednesday with series 2 of 5 to help you even more!
Get That Goal!
Until next time friend,
Thank you for telling your friends and family about
Goal Oriented Health & Fitness so we can help them too!
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