Well. Here we are....
We are already into December... How the heck did that happen? And, can you believe, there are only 24 more days left in 2022! It seems as thought this year has gone by much faster than the previous years have. Does this feel true for you too?
Last weekend, I traveled to Nashville and did a great weekend of self-development which involved a lot of self-reflection about this current year as well as planning and goal-setting for the upcoming year. It was a powerful event and life-changing event for me personally. Goal setting is definitely something I need to do more of and be more consistent to achieve my goals.
Let me first say that Goal-Setting is different than New Year's Resolutions. I just have to get that out of the way... I mean, New Year's is coming and that is "what to do" on New Year's Eve, right?! Well... NO. Especially NOT when only 8% of the population actually achieves their goals. A big piece of goal setting is actually breaking down the goal and identifying what needs to happen. And most resolutions are things like "lose weight" or "eat better" or "be more active." None of which are very detailed and let you know how or if you achieve it. There is NO PLAN in just a resolution.
BUT, you can take a resolution and give it a plan! How? By using a SMART goal format.
In case you are not familiar with SMART goals, I will break it down for you so you can see how to be more successful right off the bat in creating a goal.
SMART is an acronym for the following:
Specific, Measurable, Achievable, Relevant, and Time-Bound.
- Specific- Starts out with the WHAT do I want to accomplish. This might be answered as that resolution. For Example, "Lose weight" but turning that into a MORE specific desired outcome of "Lose 50 pounds."
- Measurable- Here is how we are tracking this goal or how we are able to determine when this goal is accomplished. For the example of losing weight, it might mean having a weekly weigh-in and documenting the weekly outcome in an app or on a poster board.
- Achievable- This is the HOW of getting that goal accomplished. This is the action step(s) to move in the right direction. So, eating more greens, drinking more water, cutting our sugar, exercising 3 times a week, etc.
- Realistic- Look at the goal and see if the outcome seems possible. Sometimes we have a BIG goal, which is ok, but it can be a bit overwhelming and might stop us from making progress if it is too big. So, looking at the goal of 50 pounds and asking do I need to make that smaller or is that just right? Maybe you might re-think and say 30 pounds is more realistic.
- Time-Bound- Here is where we put that time stamp on the goal. So deciding when can this goal be accomplished?Is 1 week or even 1 month realistic? Maybe 6 months is too long? What is a time frame that can push you but not be completely out of reach?
Ok. So, in summary, let's use the "Lose Weight" goal (or resolution) as our example
and fine tune it with using the SMART goal format:
GOAL: Lose 30 pounds in the next 3 months. This goal will happen through: weekly check-ins
that will documented in my food app and with being strict on cutting out sugar
and going to the gym 3 times a week for 30 minute weight sessions & 30 minutes of cardio.
So, looking at the goal above, it is specific, measurable, achievable, realistic and time bound. If there are any elements that don't seem like they make sense (like maybe going to the gym 3 times a week for one hour isn't possible or maybe just questionable), you can adjust to working out 3 times a week from home or 2 times a week at the gym for weights and 3 times cardio at home, gym or outside. Feel free to adjust the pieces needed to make it work. At the beginning, we started out with losing 50 pounds. That might seem realistic for you. But for many, 50 pounds in 3 months is not realistic so changing that to 30 pounds is better. It might even be made more achievable by bringing that number to 15 or 20 pounds in those 3 months.
So, there you have it. Goal setting in the SMART way. :)
Then, when you meet one element of this goal, you can re-evaluate.
For example, the 3 months are up. How close to your goal did you get? What worked and what did not? Maybe the gym time did but the cutting out sugar did not. Maybe readjusting to adding in 3 cups of greens every day and limiting sugar is more fitting. OR if you achieve your goal early (YAY!) then it is time to move on to the next step.
Maybe your total weight loss goal is 50 pounds. You just lost 30 so your have 20 more to go. Depending on what worked or didn't in your original goal, you can decide if fine tuning your diet, moving more, or other tools are needed to accomplish losing those 20 pounds.
Goal setting requires a lot of specifics and reevaluating your goals and progress regularly to make adjustments as you go. It is much easier to accomplish your goals when you are regularly looking at the pieces you need to get there and adjusting accordingly.
And, if you are anything like me, you like to feel accomplished! It feels good to hit those targets! And, even if you don't quite hit it, you are going to be closer and know what is and is not working along the way. That, too, feels good!
What goals are you looking at setting for the new year?
Hit reply and share any of your goals or if you need help refining your goals!
I would love to help you out! <3
Here's to success in our goals in the New Year... 2023!
The holidays are a time for family, friends, and fun. But they can also be a time of stress and anxiety.
If you're feeling overwhelmed, take a deep breath and check out these
10 Tips for Surviving the Holiday Season.
- Plan ahead. Make a list of all the people you need to buy gifts for, and start shopping early. This will save you money and prevent last-minute scrambling. I try to start early on in the year but around this time of year, I like to make my lists to make sure I am on track and know what I am looking for!
- Set a budget. Speaking of money, it's important to set a budget for holiday spending and stick to it. This will help you avoid going into debt during the holidays. (If you or anyone you know needs financial support, reach out. I am a certified Green Gap coach-and have access to a whole network of people-who can support you in managing finances. This option can also be a gift for someone you know as well!)
- Don't over commit. It's easy to say yes to every holiday party and get-together, but try to limit yourself to only the events that you really want to attend. You don't need to burn yourself out trying to attend everything. This is the time of year that is really easy to feel exhausted... perhaps it is in part due to the time change and the darker days? Maybe we are supposed to hibernate this time of year? Either way, monitor your energy, as all the events can be exhausting.
- Take some time for yourself. With all the hustle and bustle of the holiday season, it's important to take some time for yourself. Whether it's taking a relaxing bath or reading your favorite book, make sure to schedule some "me" time into your busy sc
hedule. - Exercise. Exercise is a great way to relieve stress and boost your energy levels. Even if you can only fit in a quick walk around the block or have a dance party while making dinner, getting some fresh air or movement will do wonders for your mental health.
- Eat healthy. It's easy to indulge in all the holiday sweets and treats, but try to make sure you're still eating plenty of healthy fruits, vegetables, and proteins too. A well-balanced diet will help you feel your best this holiday season (and beyond).
- Get enough sleep. Sleep is essential for both your physical and mental health, so make sure you're getting enough rest this holiday season. You'll be able to enjoy the holidays much more if you're not exhausted all the time! Take note of your sleep hygiene and work on improving habits.
- Limit your alcohol intake. Alcohol can be tempting at holiday parties, but it's important not drink too much. Not only can excessive alcohol consumption lead to unhealthy decision-making, it can also make anxiety worse. If you do drink, make sure you're doing so responsibly.
- Ask for help. If you're feeling overwhelmed, don't be afraid to ask for help from friends or family members. They'll be more than happy to pitch in, whether it's with gift shopping, party planning, or just lending a listening ear.
- Seek professional help. If you're struggling with anxiety or depression, seek professional help from a therapist or counselor, or if you are just needing some guidance (not a diagnosed issue), seek out a coach that can help you navigate stressors and set goals with you. Whatever option you pick, they can provide valuable support and guidance during this difficult time of year.
REMEMBER: The holidays are supposed to be a joyful time, filled with the magic of the season, but often they end up being more stressful.. If you're feeling overwhelmed this holiday season, take a deep breath and try out some of these self-care tips. From planning ahead to seeking professional help, there are plenty of ways to make it through the holidays without losing your mind!
