"New Year, New Me": Setting Goals to Snatch Success

With the new year getting started, people use the idea of a "new year's resolution" as their motivation for making big goals and changes: eating healthier, hitting the gym, and so much more. Having goals are GREAT! However, many of us fall victim to not sticking to those goals and reverting back to our old ways. This post is dedicated to helping you set goals that will stick.

What is your end state, or your "big goal?"

We first have to figure out what the big goal is that you want to accomplish. It's helpful to know why this goal specifically, as well as the meaning behind this goal. If your goal is to participate in a national competition, why is this goal important to you? Identifying the reasoning behind the big goal is helpful in sustaining motivation, as you value the outcome of the behaviors that you will have to do to reach that goal. For example, you may want to participate in a national competition because you were a former athlete and you're trying to be a competitive athlete again. Going to training each day and giving maximum effort would be the behavior that gets you there. So, what is your big goal?

What are the benefits of achieving this goal?

Not only is the "why" important for sustaining motivation for our goals, but finding the benefits of achieving the goal can strengthen that desire. Let's stick with the example of competing in a national competition. What are the benefits of achieving this goal? Some benefits could be:

• Improved physical health: Training for a competition will likely lead to better fitness, strength, and endurance.

• Increased self-esteem: Achieving a challenging goal can boost your confidence and self-worth.

• A sense of accomplishment: Completing a competition, regardless of the outcome, provides a feeling of achievement.

• Reconnecting with a passion: If you were a former athlete, this goal allows you to rekindle that passion and identity.

• Inspiration for others: Your dedication and achievement can inspire others to pursue their own goals.

Listing these benefits helps solidify the importance of the goal and makes the hard work seem more worthwhile.

Internal Obstacles and How to Overcome Them

Now, let's talk about the roadblocks that might pop up. We all face internal struggles that can derail our progress. Here are a few common ones related to our competition example:

• Lack of time: "I'm too busy to train." This is a classic excuse. We need to honestly assess our schedules and find pockets of time for training.

• Fear of failure: "What if I don't perform well?" This fear can paralyze us. We need to shift our focus from the outcome to the process of training and improvement.

• Lack of motivation: "I just don't feel like it today." This is where discipline comes in. We need to develop habits and stick to our training plan even when we don't feel motivated.

• Self-doubt: "I'm not good enough." This negative self-talk can undermine our efforts. We need to challenge these thoughts and focus on our strengths and progress.

  
  

Areas to Work On and Smaller Goals

To overcome these obstacles, we need to work on specific areas of our lives. Here are some examples with related smaller goals:

• Time Management:

  • Smaller Goal: Create a weekly schedule that includes dedicated training time. Even 30 minutes a day is a start.

  • How it helps: This helps us prioritize training and make it a non-negotiable part of our routine.

• Mindset:

  • Smaller Goal: Practice positive self-talk and visualization. Imagine yourself succeeding in training and competition.

  • How it helps: This builds confidence and reduces anxiety.

• Discipline:

  • Smaller Goal: Set a consistent training schedule and stick to it, even on days you don't feel like it. Find an accountability partner to check in with.

  • How it helps: This builds resilience and strengthens our commitment.

• Self-Belief:

  • Smaller Goal: Keep a training journal to track your progress. Celebrate small victories and acknowledge your improvements.

  • How it helps: Seeing tangible progress boosts confidence and reinforces that you are capable.

How Smaller Goals Help Achieve the Big Goal

These smaller goals are like building blocks. Each one contributes to the overall success of the big goal. For example, by improving time management, you ensure you have the time to train. By working on your mindset, you reduce self-doubt and increase your motivation. By building discipline, you create consistency, which is crucial for progress. And by improving self-belief, you strengthen your resolve and ability to persevere through challenges.

Setting Your Environment for Success

Your environment plays a huge role in achieving your goals. Here are some ways to set yourself up for success:

• Create a dedicated training space: This could be a corner in your home, a gym membership, or a local park. Having a designated space makes it easier to get into "training mode."

• Gather necessary equipment: Make sure you have the right gear for your training. This eliminates excuses and makes training more efficient.

• Surround yourself with supportive people: Connect with other athletes or people who are pursuing similar goals. Their encouragement and support can be invaluable.

• Minimize distractions: When you're training, turn off your phone, close unnecessary tabs on your computer, and let your family or housemates know you need some uninterrupted time.

• Prepare in advance: Lay out your training clothes the night before, pack your gym bag, or meal prep your post-workout snacks. This removes barriers and makes it easier to stick to your plan.

  
  

Holding Yourself Accountable

Accountability is key to staying on track. Here are a few strategies:

• Find an accountability partner: This could be a friend, family member, coach, or training buddy. Check in with each other regularly to discuss your progress and challenges.

• Track your progress: Keep a training log, use a fitness app, or take progress photos. Seeing your improvements can be very motivating.

• Set deadlines and milestones: Break down your big goal into smaller, more manageable steps with specific deadlines. This creates a sense of urgency and helps you stay focused.

• Reward yourself for achieving milestones: Celebrate your successes, no matter how small. This reinforces positive behaviors and keeps you motivated.

• Be honest with yourself: If you slip up, don't beat yourself up about it. Acknowledge the mistake, learn from it, and get back on track.

  
  

Achieving big goals takes time, effort, and dedication. By understanding the importance of your "why," identifying the benefits, addressing internal obstacles, working on key areas of your life, setting your environment for success, and holding yourself accountable, you can significantly increase your chances of achieving your goals and making those New Year's resolutions a reality.

Are you ready to snatch success through setting the right goals?

Goal Setting.pdf

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