Many of us have goals we want to achieve in life but very few of us end up actually achieving them. Why, you ask?
Well, it’s because we get too caught up in the end result and what it might take to get there, rather than focussing on the journey it takes to get there. Often, we feel so overwhelmed by the task at hand that we tend to procrastinate or give up too soon, because it seems too hard or near impossible to achieve.
Achieving your goal is easier if you understand the reasons for wanting that particular goal in the first place, so let’s take a look at how we can do this:
1) Firstly, define the goal
Let's use an example:
Johnny has been running for about 6 months, he runs approximately 3 times a week and has recently started joining his friend at some short trail runs, which he is enjoying. He’s decided that he wants to move up from the shorter trails to the next level, which means increasing his distances to approx 24kms.
The first step is to break the goal down into smaller, more manageable-sized chunks:
The what – to increase his trail runs from 8kms to approx 24kms.
The why – He’s enjoying trail running and wants to take on a bigger challenge.
The how – He will need to increase his weekly training to build up to the longer distances.
The when – He will need to define the time frame within which he would like to achieve this goal - The next 24km trail run is 3 months away.
The Resources – Depending on what the goal is, we may require resources that we don’t currently have i.e. knowledge or skills to carry it through. Once you have identified what resources you need, you then need to assess how you can acquire them and by when. For example, getting a coach and how this fits into your time frame, as it could have an impact on your end goal date.
Many people focus on the activity required to achieve their goal i.e. run 3 times a week and eat healthier as their goal, instead of how achieving the goal will make them feel in the end and what it will do for them.
Should Johnny achieve his goal and complete his first 24km trail run, he will feel fitter, have more confidence on the trails, have more energy, feel healthier and better about himself and be a better, more experienced runner. This is what we need to focus on, as the driving motivation behind our goal which keeps us going on those days when it seems tough or we are struggling to focus and maintain our regime.
2) Break the goal down into smaller goals
By breaking your goal into a few smaller goals, you can track and measure your progress periodically, giving you a sense of of making headway and regular accomplishment. So, in Johnny’s case, if he wants to increase his running distance within 3 months, that works out to 12 weeks within which to achieve this. Is this realistically possible?
Focussing on a weekly target is more manageable and achievable than the overall end result of running 24kms.
3) Reward yourself for small victories
Small rewards along the way help to keep the motivation levels going throughout the process. Let’s say Johnny manages to stick to his action plan of running 3 times a week and increasing his long run from 10km to 15km, slowly building up to his target of running 24kms – he deserves to reward himself for being disciplined and sticking to his plan and to celebrate this small accomplishment in the greater scheme of things. This can be any type of reward that has appeal and will incentivise you to keep going e.g. a new pair of shoes or running top etc.
4) Watch your language and thoughts
Often it’s our, habits, thoughts and lifestyle that let us down or prevent us from achieving our goals.
Taking into account the language we use and the way we think about our goal can influence your progress. For example, ‘I have to run 24kms’ - The words ‘have to’ sound negative in that you are being forced to achieve this goal and you have no other choice. This can leave one feeling demotivated and uninspired.
Making small changes such as using the words ‘I want to' vs. ‘I have to' is already making a change that can only contribute positively towards you achieving your overall goal.
Take note of the language you use when you speak to yourself about the goal you are trying to achieve; If you tell yourself every time the alarm goes off for your training session that “I’m so tired, I don’t have the energy”, then that’s exactly how you will feel. Instead, if use more positive and empowering language like “I know can do this, I’m making good progress, I’ve stuck to my training plan this week” then guess what – you will. As the saying goes – you are what you think.
5) Get a partner in crime
At times, it may also be beneficial to have a partner who wants to achieve the same goal. It helps to do it together as you can be honest, motivate each other and keep each other focussed. However, this works for some people, while others prefer not to have the pressure of having to be held accountable.
It can also help to speak about your goal to others; the more you share it, chances are you’re going to stick to it as people will be enquiring about your progress.
6) Don’t let the bad patches sway you
Everyone has a bad day now and then and that’s ok, we’re human after all. What’s important is that you don’t beat yourself up over it but rather get back on track as soon as possible. Let’s say Johnny’s willpower got the better of him and he skipped a training session plus had to work late the next day so missed 2 training days in a row. This does not mean all his efforts have gone to waste. Instead, he needs to focus on getting back onto his exercise regime as soon as possible in order to keep the momentum going and to reach his goal.
7) Visualisation is a good technique to use
Every day visualise yourself achieving your goal. If you can see yourself achieving your goal and how that would look and feel, chances are you will. As they say, if you see it and believe it, you can achieve it.
Remember, it’s small changes over time that result in big changes overall.
Paula Quinsee is a Relationship Wellness Coach and Inspirational Speaker in Johannesburg. She provides people with knowledge, tools and skills to create quality relationships in both their personal and professional lives. Attend one of her regular monthly workshops for great empowering tools. Paula is also an accomplished runner - a sub 3hr marathoner, silver comrades medalist and adventure seeker. For more information go to www.ati2ud.com