I recently finished a longer, more extensive article on
setting goals. It was geared more toward
fitness professionals and how we should be going about goal setting with our
clients. As I was writing though I
realized that the take home lessons need to be emphasized with everybody (given
it’s resolution season, and all…) who has exercise related goals.
And who among us doesn’t?
So here’s the Cliff’s Notes version of goal setting, TR
style:
Goals Do Influence Behavior
The research is overwhelming that setting, breaking down,
and tracking goals is more likely to get you to succeed than not having a
target at which to shoot. This is due to
the development of good habits. We all
know that bad habits can wreak havoc on our health and fitness programs, but good
ones have just as many positive effects if not more. Having a clear goal keeps you on track and
makes the good habits more likely to become permanent habits.
Have Only One Goal at a Time
Focus is important in goal achievement. Having multiple goals makes it difficult to
focus and actually makes it more likely you’ll be pulled in multiple directions
and more likely you’ll lose focus on what’s truly important. Having one goal makes it simple to focus,
track and implement the necessary behaviors that you’ll need to reach it. For example, if your goal is
to “get strong and lose body fat”, it’s probably better if you focus on one or
the other. Once you achieve the 1st, then you can switch your programming accordingly to reach the 2nd.
Know the Time Frame (success breeds success)
Have and be aware of the time frame to reach your goal. This allows you to track your progress by
setting smaller goals along the way. One
of the benefits of having and reaching smaller goals is that success breeds
success. Getting to one level of your
goal sets you in a positive and confident mindset to reach the next incremental
level toward your goal. As an example,
if your goal is to lose 5% body fat in 5 weeks, your goal should be to lose 1%
each week. Check at the end of week one
– generally that small success of 1% builds confidence like an avalanche that
focuses your habits toward subsequent steps.
BE REALISTIC
I put this in bold, italicized caps because it may be the most important
bullet point. Most people don’t succeed
in reaching their goals because they fail to honestly assess their personal
abilities and situation -this causes
them to set a goal that simply is not attainable. For example, if you have a job that requires
long days and long commutes, choosing a goal that requires 10-15 hours per week
of exercise probably isn’t feasible. If
you have a history of injuries, a goal of becoming an MMA fighter probably
isn’t realistic, either.
Sometimes people undershoot their abilities as well - this
can be a problem too. If a goal is simply
too easy to reach, getting to it doesn’t give us that push of adrenaline and
the avalanche of success breeding success mentality. It has to be at least a little bit of a reach
for you, or it isn’t really a goal that’s going to change anything.
Be honest with yourself about what you really want, and what
you’re truly in a position to change.
That’s the first step in getting what you want.
“Don’t look for the big, quick improvement. Seek the small improvement one day at a
time. That’s the only way it happens –
and when it happens, it lasts.” – John Wooden
Truer words have never been spoken, Coach.
