Setting New Goals
Plus My Favorite Habit-Tracking App
Have you ever set a lofty goal for yourself (with the best intentions in mind, of course) only to eventually get frustrated and quit? This is all too common, especially in the New Year.
You know and so much research shows that setting goals is a very important component to success. They can give us something to aim for and help provide direction, but it’s easy to get overwhelmed if not approached strategically.
Set SMARTER Goals
No doubt you’ve heard of SMART goals before, but have you heard of SMARTER goals?
Borrowed from Michael Hyatt, SMARTER stands for:
Great results don’t just happen. You have to be intentional. ~Michael Hyatt
SPECIFIC goals helps you identify exactly what you want to do, whether that’s an achievement or a new habit.
- Not: I want to lose weight.
- Be Specific: I want to lose the weight I put on during quarantine.
MEASUREABLE means you will know exactly when you have achieved that goal. Without something to measure, how will you know if you have succeeded?
- Not: I want to be healthier.
- Measure it: Lose 5 pounds.
ACTIONABLE goals are those that includes an action word and not just “to be.” For example
- Not: I want to be more consistent with exercise.
- Show Action: CrossFit three times a week.
RISKY goals should stretch you out of your comfort zone, but not too much. It should be challenging and realistic, not overwhelming.
- Not: I want to lose 20 pounds in 2 weeks.
- Be Risky, yet realistic: Lose 20 pounds of fat in 10 weeks and gain 5 pounds of muscle.
EXCITING goals should keep you motivated to keep pursing that goal, even in the face of unexpected challenges – which you will inevitably encounter. To be honest with you, I don’t know how you can set a goal without being emotionally involved with it.
- Not: I want to workout.
- Get Excited: I want to overcome my fear and learn how to do a handstand.
RELEVANT goals must align with your current circumstance in life. Your goals now may be different 6 months (or even 6 weeks) into the future. For me, my goals right now look entirely different than they did last January.
- Not: All in. All the time.
- Be Relevant: Ask yourself: Given where I am right now in this season of my life, does this goal make sense?
A goal is not just about what you accomplish. It’s about what you become. ~Michael Hyatt
Write Down Your Goals
When was the last time you actually wrote down your goals? This is a critical part of the process to motivate you to take action.
Writing them down and placing them somewhere where we can see them every day allows us to be reminded of the things we wish to manifest into our lives and grow every day. It can include anything that you can draw inspiration from, larger goals or even just little reminders to keep on the right track.
That motivation is even more so when you share those written goals with others…only if those people are committed to helping you achieve them (your coach, accountability buddy, mentor, etc).
When you write down your goals, you’re stating your intention and setting things in motion. But the real key is to review them on a regular basis. This is what turns those goals into a reality.
Every time you review your goals, ask yourself: What’s the next step I need to take to get closer to this goal?
Set Your Goal
To get started, ask yourself a few questions. Write down your answers and share them with a coach and a friend to help you stay accountable:
• If nothing ever got in the way (stress, injuries, time, work, obligations, etc.) what is your dream performance accomplishment?
• What steps can you take to work around those challenges and work toward that dream accomplishment?
• Use 3 words to describe what progress means to you. Define what it looks like and feels like.
• What performance-specific skills are you working on?
• How can your daily choices be refocused to work toward your goals and improve your health?
• What is one positive affirmation that you need to be reminded of?
Consistency is better than perfection. We can all be consistent-perfection is impossible. ~Michael Hyatt
Celebrate Your Wins
Remember to celebrate the new habits that you cultivate along the way. This help you pull together the foundation for your long-term plans. Here’s why:
Need some inspiration?
Here are a few goal examples:
• Need to hydrate more?
Set a water target for your day and download an app to track how much you drink.
• Want to clean up your eating?
Start tracking what you eat in a free app like MyFitnessPal or chat with Coach Angela or Camilla about your specific nutrition needs.
• Looking to fit in more CrossFit classes?
Determine one action that you can do in 5 minutes or less to make your mornings go smoother. For example, lay out your gym clothes, pack your lunch, tell a friend to meet you there.
• Want to sign up for a weightlifting or CrossFit competition?
Talk to a coach, identify a comp and develop a plan.
• Need to change your mindset?
Set an affirmation for each day to create more positive self-talk.
• Ready to PR?
Put your numbers together, identify the missing links and talk to a coach about a proper progression to get you there.
The great thing about setting a goal is the more time we spend truly being aware of what we want in our lives, the more aware we become of what we need to do to get there. The bigger, long-term goals motivate us and the short-term goals allow us to break those bigger goals into something more attainable and satisfying.
We started our business to help people change their lives and become the best version of themselves. It’s not just about one competition or one PR. It’s about those daily wins, lifting a little heavier, eating a little better, etc. Let us help you create a process you can maintain, and keep you accountable. You’ll reach those goals before you know it!
My Favorite Habit-Tracking App
For tracking my nutrition goals, I have been using —and loving!—MyFitnessPal. It is free and available for both iOS and Android devices. It is a food diary that allows you to break down your macronutrients and micronutrients. Specifically, it allows you to:
- Establish good habits or break bad habits by becoming aware of what you’re eating and when.
- Identify your streak target which is how many times in a row you track your food.
- Set reminders.
- Keep your diary private or share it with your coach for that extra level of accountability.
Refresh Your Goals
Did you set a goal at the beginning of 2020 only to be sidelined by quarantine? Yeah, me too. Remember, if we’re always looking for perfection, we may never experience progress.
Give yourself permission to refresh your goals. And remember, the practice of setting goals is not just helpful, it can make you happier, too. Studies tell us that people who make consistent progress toward meaningful goals live happier more satisfied lives than those who don’t.
Every small change that we implement into our daily lives has the power to allows us to reach our dream accomplishment. So, go ahead and dream big – we’d love to help you get there!