Goals and Habits
This is my take on getting the right plan for what you want. Forget new year resolutions at midnight on the 1st of January and follow this simple formula to not over complicate a process that can bring so much reward mentally, emotionally and physically for you and those close to you. Allow an hour or 2 and focus your attention on yourself and what is needed then wanted!
Step 1 and 2:
Roz (my wife) and I have a goal book we fill in annually (and reflect on the previous year), and then review monthly or quarterly or as we need in the current year. I like to think of this process, and the list we create, as our high level objectives, goals, dreams and plans…. with a dose of reality check to question ourselves on the realistic nature of each of them when we consider all the other aspects of our life (like two studios, an online business, three children and importantly our relationship and self time)! Luckily, we are good clowns of the juggling variety with a balanced attitude of accepting ‘shit’ happens sometimes too. This process holds us accountable to each other and the viability of each goal and how we can bring this to fruition.
Step 3:
For me to then achieve any aspiration, the back bones of a goal need to be on forming a maintainable habit that will lead to achievement.
Here is an example. Habits are the repeated actions often done the same way at the same time to set up a process or system for a desired result. My goal was to drink 2L of water per day to improve recovery from exercise, dryness of skin, not seek other sweet drinks when parched and to feel better, well nourished, with less need for as regular massages potentially. I wanted to complete regular alcohol free periods of 6 weeks. I knew I was able to measure this via two things: keeping track of actual volume consumed and urine colour.
To help achieve this goal I put this habit in place to kick start my day and ability to achieve this goal
I drink a glass of water with lemon juice every day upon waking – this is not something I need to think about, it simply happens. It fulfils part of may daily need for water consumption whilst kick starting my metabolism initially and quenching my overnight fast whilst also being a great hydrator prior to exercise which I normally do of an early morning. Habits can be hard to make into your routine but once there they are easy to maintain and come naturally. The key is not to make multiple habits at once which relates back to identifying and prioritising your goals so the most relevant habits can be put into play.
Step 4:
These are my five top questions to qualify the importance of each goal and build the value around the goals.
I ask myself the following.
1. What are the benefits to others around me? Example statements:
More energetic and stronger for my kids and their activities and growing up
More relaxed when I get home from work to give them attention away from my work
My wife will get more time and therefore be better balanced and achieve her desired exercise and self time
2. On a rating 1-10 and what is the importance and priority of this goal. If not a 10, why not?
3. What will the impact on me be of not achieving this goal?
4. Will this affect me or household if I don’t reach?
5. What is the opportunity cost? Is there something more important to others? For example, my ability to work my exercise schedule around my day has proven over the past year to be easier for me than Roz so in 2021 we have agreed that her schedule must take priority and I will work around her commitments.
In summary, change is never easy. Improving oneself will always have challenges but as they say “proper preparation prevents poor performance”. A roadmap is required to get from A to B, but as I’ve tried to highlight, be conscious of the learning and impact of journey along the way.
To learn more or your wheels in motion, join us at the upcoming Goals and Habits free event on the 4th March at our Burleigh Studio.
Review
Step 1: List some high level aspirations for the year ahead with respect to:
exercise regime and physical/sporting/health goals
self support plan – nutrition, self improvement, routines, recovery, learning/education
home and family goals – holidays, home improvements, kids agendas, dates nights, work in progress/responsibilities
career/personal – job/business goals wants and needs
Step 2: Sense check with partner or friend for viability of attainment and prioritisation of above. Discard or modify.
Step 3: Define what habits will need to change or be cemented to help achieve each goal.
Step 4: Qualify the importance of each using 5 key questions.
Step 5: Define timeframe and add any specifics not covered. Double check the goal is SMART:
Specific (not broad and focused on a key topic)
Measurable (can you determine outcome)
Attainable (within reach with planning and dedication)
Relevant (is important and a priority over other focuses)
Timeline (when can this be achieved)