|Posted by Beverley Anne Freeman on January 2, 2019 at 7:15 AM|
Blog – Why Set Goals 2019
So this time of year is a perfect time to set yourself new goals and challenges, although, to be honest we can set ourselves goals throughout the year. If you set unrealistic goals or don’t have an action plan behind them your likely to fall short of your targets. This article is a simple guide to setting goals and making sure you reach them, making way for new challenges and goals thereafter.
Why would you want to challenge yourself at all?
The human brain is wired to make life easier for us to do day to day activities, these form habits. Our habits shape our experience and our experience creates our emotions and beliefs about how life is. These ‘beliefs’ actually work with the creative energy force of the universes to create our future. If you are happy with the way your life is going right now, then it’s important to keep consistent in your creative mode. However, if there are areas of your life which you feel need either a tweak or a complete overhaul, then read on….
A challenge is something outside of our normal behaviour and should encourage a more productive set of behaviours that can form habits. In Lally's study, it took anywhere from 18 days to 254 days for people to form a new habit. In other words, if you want to set your expectations appropriately, the truth is that it will probably take you anywhere from two months to eight months to build a new behaviour into your life — not 21 days.
Goal setting will enable you visualise the final results and break it down in to achievable short terms goals, so you don’t feel overwhelmed.
Remember the only failure is not to try at all.
So here is a common goals you may want to set yourself for 2019 and a breakdown of how to get there.
1. Health & Fitness Goals
Overall Target May look like one of these:
• Lose 1 stone in Weight (or gain if your building)
• Get body fat percentage down to 22%
• Reduce BMI by 5%
• Lose 3 inches from chest, waist and hips (or if your building it may be gains)
• Decide on a 1-month goal, a 2 month goal, 3 month goal, 6 month goal and a 12 month goal.
The obvious place to start here is with 2 areas:
Diet Action Plan:
First 7 days
• Join a slimming club
• Get help from a professional like a PT or a nutritionist
• Devise your own plan by calculating your micros and use a tracker like My Fitness Pal – If so, do your calculations and download App.
• Get a book to record your results, this will depend on your target.
• Take photos front on and side on
• Buy a small amount of the foods set out in your plan, try not to go too much outside your regular eating otherwise your likely to feel deficient and give up. You can always add more healthy foods and set yourself tighter challenges as you go along. Swapping nuts for crisps could be a small goal towards a healthier life style.
Fitness Action Plan
• Decide what exercise you enjoy, don’t join a gym if you’re never going to go. Instead try something like walking or join a dance class and commit to going for at least 8 weeks.
• If your walking, download some tunes or an audio book to listen.
• Organise your diary to make time for exercise, make sure is achievable.
• You may enlist the help of a personal trainer or coach to help you train and motivate you.
• Join classes like Tai Chi, Yoga or Pilates, Zumba or aerobics, swim or do a home fitness DVD.
• Whatever you choose, commit to doing it on set days at set times, try to do some activity every single day, even if its just a 15 min walk.
• Record your results in a book and take photos to keep you motivated.
After 1 – 2 months
• Review your results
• If you’re overall goal was to lose 3” of body fat and you have lost 1.5” make a new goal for the next 4 weeks.
• If you result has been under what has been expected tweak your action plan.
• Decide on your long-term goal
• Break it down into small achievable goals
• Create an action plan
Attitude Is Everything
This is my favourite story which tells you attitude is everything.
Jerry was the kind of guy you love to hate. He was always in a good mood and always had something positive to say. When someone would ask him how he was doing, he would reply, "If I were any better, I would be twins!"
He was a unique manager because he had several waiters who had followed him around from restaurant to restaurant. The reason the waiters followed Jerry was because of his attitude. He was a natural motivator. If an employee was having a bad day, Jerry was there telling the employee how to look on the positive side of the situation.
Seeing this style really made me curious, so one day I went up to Jerry and asked him, "I don't get it! You can't be a positive person all of the time. How do you do it?" Jerry replied, "Each morning I wake up and say to myself, 'Jerry, you have two choices today. You can choose to be in a good mood or you can choose to be in a bad mood.' I choose to be in a good mood. Each time something bad happens, I can choose to be a victim or I can choose to learn from it. I choose to learn from it. Every time someone comes to me complaining, I can choose to accept their complaining, or I can point out the positive side of life. I choose the positive side of life. Attitude is everything."
"Yeah, right, it's not that easy," I protested. "Yes, it is," Jerry said. "Life is all about choices. When you cut away all the junk, every situation is a choice. You choose how you react to situations. You choose how people will affect your mood. You choose to be in a good mood or bad mood. The bottom line: It's your choice how you live life."
I reflected on what Jerry said. Soon thereafter, I left the restaurant industry to start my own business. We lost touch, but often thought about him when I made a choice about life instead of reacting to it.
Several years later, I heard that Jerry did something you are never supposed to do in a restaurant business: He left the back door open one morning and was held up at gunpoint by three armed robbers. While trying to open the safe, his hand, shaking from nervousness, slipped off the combination. The robbers panicked and shot him. Luckily, Jerry was found relatively quickly and rushed to the local trauma centre.
After 18 hours of surgery and weeks of intensive care, Jerry was released from the hospital with fragments of the bullets still in his body. I saw Jerry about six months after the accident. When I asked him how he was, he replied, "If I were any better, I'd be twins. Wanna see my scars?"
I declined to see his wounds but did ask him what had gone through his mind as the robbery took place. "The first thing that went through my mind was that I should have locked the back door," Jerry replied. "Then, as I lay on the floor, I remembered that I had two choices: I could choose to live, or I could choose to die. I chose to live."
"Weren't you scared? Did you lose consciousness?" I asked. Jerry continued, "The paramedics were great. They kept telling me I was going to be fine. But when they wheeled me into the emergency room and I saw the expressions on the faces of the doctors and nurses, I got really scared. In their eyes, I read, 'He's a dead man.' I knew I needed to take action."
"What did you do?" I asked.
"Well, there was a big, burly nurse shouting questions at me," said Jerry. "She asked if I was allergic to anything. 'Yes,' I replied. The doctors and nurses stopped working as they waited for my reply. I took a deep breath and yelled, 'Bullets!' Over their laughter, I told them, 'Look, I am choosing to live. Operate on me as if I am alive, not dead."
Jerry lived, thanks to the skill of his doctors, but also because of his amazing attitude. Attitude saved Jerry's life. Attitude is everything.
I learned from him that every day we have the choice to live fully. Attitude is everything. We can choose our attitude look on the positive side. Face the sun and let the shadow behind and you will in good mood every day.