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If you read Kerry’s blog on Monday, she gave insightful tips on how to make your New Year’s resolution last through 2009 and beyond. She suggested setting realistic goals, keeping at the goal even when you falter and setting many small goals instead of one large goal. I’d like to build upon Kerry’s advice and provide you with a creative way to make you more successful in achieving your goals. Buy a journal, make a poster or find a piece of paper and create a goal log. Putting your goal in writing and describing how you will accomplish it makes the goal more real and you’ll be more likely to be successful. It’s much like a contract. To help you stay on track, you could ask a friend or family member to review your goal log. And if you have children, creating a goal log is a fun project that you can use to teach them how to set goals. Here’s an example of a goal log:
- Step 1: Decide your goal.
Example – Lose 15 pounds
- Step 2: Set a goal completion date. Choose a realistic date to complete your date and then include mini goal completion dates to increase your likelihood of success.
Example – By January 31, I will lose 5 pounds.
By February 28, I will lose 10 pounds.
By March 31, I will lose 15 pounds.
- Step 3: Determine how you are going to accomplish your goal. This is where planning is involved. Be specific on how you will achieve your goal by listing smaller goals, including rewards for when you accomplish them, and planning for setbacks.
Example –
- Track daily calorie intake.
- Go to gym before work at least 4 days per week. If I can't to the gym, I'll take 3 short walks a day (a 10 minute walk before work, a 10-minute walk during lunch and a 10-minute walk before work).
- Cut soda out of diet.
- Drink 4 glasses of water per day.
- Rewards: When I lose 5 pounds, I can buy a new gym mix. When I lose 10 pounds, I can get a new outfit. When I accomplish my goal of losing 15 pounds, I’ll take a weekend trip somewhere fun to celebrate!
- Step 4: Review your goal log frequently. The more you review your goal log, the more successful you’ll be in achieving your goal. If it helps, put your goal log in a prominent location (on the fridge or at your office cubicle) and check it daily or weekly. Also, adding notes to your log on what you’ve accomplished and what you’re feeling will encourage you to keep going.
Example – “I’ve lost 5 pounds and I’m feeling great. Ten more pounds to go!”
- Step 5: Revise your goal log if necessary. Sometimes things change. So if you find yourself off-track, edit your log and continue working towards your goal.
Example –
- Go to gym 3 days per week after work, instead of 4 days.
- Drink 6 glasses of water per day, allowed one diet soda per day (instead of no soda)
The goal log above is just an example, but it is a useful and creative way to help you achieve your goals. If you’ve made a goal log or have suggestions on achieving a goal, I’d love to hear it. Justin
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