Goal Setting – How Much Pain Will You tolerate?
A new year is a great time to do some goal setting and see where we want to go in 2018. Goal setting is an act of selecting a target that you want to accomplish. I think there is a better way to set a goal. We need to be realistic. You might be thinking, “This year, what do I want to achieve?” Instead, we need to contemplate “What kind of pain am I willing to tolerate?”
It’s easy to say you want to set your goal to be a New York Time’s best selling author. However, do you really want to sit down, isolate yourself, and write for hours a day? It’s easy to say I want to be an Olympian athlete. Do you really want to train like an Olympian athlete? People often say, “Easier said than done.” Yes, everything is easier said than done. It is easier to say, “I want to do 100 push ups than to actually do them.”
Goals can help you set a direction and a system is what will get you to your goal. The system is what helps you make progress. Setting a schedule is a great way to get a system in place.
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In goal setting, we need to narrow it down to one goal at a time. Competing goals make it tough for us to focus. Each goal is competing for your time and attention. One goal at a time allows us to stay on course.
Setting a schedule is much more important that an end goal or deadline. Let’s say that I set a goal of achieving 10 pull ups in 3 months or loose 20 pounds in 3 months. If I don’t achieve that goal, I may get discouraged and quit. If I set a schedule and don’t worry about the end goal, I am likely to be happy with the results. I may not have lost 20 pounds but I may have lost 30 pounds. Or, I may have lost 10. However, I would not have gotten discouraged.
You would want to set a workout schedule that you can achieve. Research has shown that you are 2X to 3X more likely to stick with a goal if you set a schedule of where, when and how you will perform your behavior. You want to set a workout schedule that includes what day you will work out, what time, where, and for how long.
Research also shows that there are 3 ingredients to a successful work out program. Those 3 things are to have a partner, do it in the morning, and do it close to home.
It’s not about the performance; it’s about the continual practice. The schedule is your friend. The schedule will allow you to make consistent progress.
A great way to increase your success is called habit stacking. In order to do habit stacking, you need to fill out this sentence:
After/Before [CURRRENT HABIT], I will [NEW HABIT].
Here are some examples:
Meditation: After I put the teapot on, I will meditate for one minute.
Sit-ups: Before I take my morning shower, I will do 10 sit-ups.
Gratitude: Before I eat dinner, I will say a prayer and give gratitude for one thing that day.
Sales: After I get back from lunch on Wednesdays, I will send an email to someone who will help me set up a speaking engagement.
This helps because it is something you are already doing and you are building on to that habit that is already in place. It also creates a specific play/system for where and when you will implement your goals.
Successful Environment for Goal Setting
Our environment can assist us with success. Scientists talk about this as environmental defaults. If we keep alcohol in the home, we can default to drinking. Keep junk food in the home, we can default to eating it. If we keep a dumbbell by our desk, we may default and use it. If we keep a water bottle with us, we may default to drinking it instead of soda.
Using Visual cues in your environment can help motivate you to stick to your new habits. You want to achieve 100 sit-ups a day. You can put two jars on your desk. In one jar, you can put 10 pennies in one jar at the beginning of each day. After you drop down and do 10 sit-ups, you can move one penny out of the one jar into the other jar. You can do this and watch the pennies navigate from one jar to the other jar. Use this method for sales and marketing calls too. Make 10 calls every day and set the jars with pennies accordingly. The environment will assist you in your success.
With all of this in mind in successful goal setting, let’s get started. Please click here to get your free goal setting worksheet. If you want someone to stand by your side to help you until the end, I am happy to help you. You can set up an appointment on-line at pamelachambers.com or you can call me at 480-664-6652 to schedule. I look forward to being there for you in any way I can.