In today’s age, you have all of the motivational tools, vision boards, and workout / nutrition programs at your finger tips — all that you need to reach all of your goals — but are you achieving them? Better yet, have you committed? Confession: I haven’t.
I just got back from 4 weeks of working at a wellness & weight loss camp, which meant 4 weeks without blogging. I now have the next 4 weeks at home – with no clear obligations or set job. Sounds nice, doesn’t it? But with the extra weeks, days, and hours, now there isn’t exactly a “no time” excuse. Which means it’s time to work on the things that matter most in the long run, and tackle my B1G goals head-on.
Research shows that we are much more likely to achieve our goals if we have a plan, especially written, a clear picture of what we’d like to achieve. In the next 30 days, what would you like to accomplish? Become healthier and happier? Get to the gym regularly? Discover your dream job? Adopt a vision for it, get a spark of inspiration, and get going with a program.
But a vision isn’t enough. Neither is motivation. Because even with the clearest vision in sight, motivation wanes from time to time. Your commitment remains unspoken. And THAT is the bread and butter of getting you there.
“Motivation is short lived and doesn’t lead to consistent action. If you want to achieve your goals, then you need a plan for exactly when and how you’re going to execute on them.” – James Clear
One big ritual at camp was morning circle. Every morning we went around while stretching and everyone answered the question, “What’s your SMART goal today?” (SMART: Specific, Measurable, Attainable, Realistic, Timely). You may have heard the phrase.
The most common responses?
“Drink 3~ bottles of water.”
“Self-monitor and record everything I eat.”
Which is great and all (really!), BUT… after seeing several of them go on autopilot and say the same thing each day, many of them left me questioning:
When? Where? For how long? By doing what activity? How will you KNOW that you achieved it? Who will hold you accountable? How does this align with your long-term goal?
According to habits expert, James Clear, “over 100 separate studies in a wide range of experimental situations have come to the same conclusion: people who explicitly state when and where their new behaviors are going to happen are much more likely to stick to their goals.” Read this article for more research on the subject.
So back to camp — the ones who did achieve their goal already knew the answers.
Surely there’s something in your life you’d like to achieve — if you’re reading my blog, maybe wellness related — if not, this applies to just about anything — relationships, career, health habits, you name it. But first, you have to commit. Start with this:
Commitment exercise – completion time: 5 minutes.
Get out a pen and paper. Or open your email and start a new draft to email@example.com:
- Write down your #1 goal over the next 30 days.
Go ahead and make it a SMART one, if you want to.
- Commit to it.
Complete the following X’s:
I will commit to X activity at X time for X amount of time at X location.
a. Goal: To get in a regular workout routine and feel more comfortable in my own skin.
I will commit to Zumba class at 6:00 am on Mondays, Wednesdays and Fridays for one hour at the rec center.
b. Goal: Find an internship or career opportunity in my field at a place I love.
I will reach out to 4 new connections for coffee this month at companies I like, one per week, each for 15-30 minutes, at my favorite coffee shop.
c. Goal: Eat out less and clean up my diet.
I will commit to preparing my weekly meals at 3:00 pm for 2 hours in my kitchen.
You get the idea. What’s yours?
My next 30 day goals:
Nail summer running. I will commit to hit my mileage goals every week, getting in my run as soon as I wake up. I will lift 3x / week at my local gym on Tuesday, Thursday, and Saturday. I will do core circuit and mini hurdle drills at least 3x / week right after runs. I will go into pre-season camp feeling confident and ready to tackle this B1G season ahead.
Create something to be proud of. I will commit to sitting down to write and share a blog post every day for the next 30 days. I will film 30 videos in 30 days (note that I said complete, not post…). I will film an exercise library, at least 50 exercises of 20-30 seconds each, filmed in a single day. One more bonus: I will get going on the e-book, finishing at least the workout program, by September 1st.
What would you like to achieve over the next 30 days? How can we make that possible? Send that email to me at firstname.lastname@example.org with your #1 goal and 1-liner sentence. I’ll hold you to it!