How I Learned To Stick With My Goals

Did you know most people start to drop off their goals they set at the start of year within the first 2 weeks of February?! I’m here to help you to not be one of those people! When I made the change to live a goals driven lifestyle, my life changed. I had no idea the impact it would have on me until I started achieving the things I had only ever ‘dreamed of’. I stopped doing things I thought I ‘should’ or ‘had’ to do and started to see everything from a new perspective - I literally had a lifestyle transformation. The process has not only lead me to be the healthiest I’ve ever been; the biggest impact is I now lead a life of purpose. This is what has made me happier, more confident and productive in every decision I make. This is a process I have been using for over 5 years and is the key principle I introduce to the coaching clients I work with. What I wasn’t aware of before I made my lifestyle change, was the vital differences between just ‘setting a goal’ and actually living (and changing) my life to be inline with achieving my goals. This sounds so obvious when it’s written out, but the reality can be very different. There are not many people who use ‘self-reflection, accountability, action-plans, performance trackers’ when setting out to reach a goal by themselves, let alone put in place the habits, rituals and routines to maintain motivation, dedication, focus and drive to achieve them. It wasn’t until I got my own health coach I began to change how I approached everything in my life. This is why I now spend my time helping, supporting and coaching others, as I have lived through the process. I walk the talk and believe in empowering others to take charge of their goals/ dreams and life to achieve optimal health and happiness. Use my top 5 coaching tips listed below to help you make your 2018 goals stick (and create a positive, meaningful impact to your life!):
  1. Make your goals meaningful
Check-in with the reason why you set your goals in the first place. Did you feel it was because you think you should because that’s what society expects of you? Or perhaps to impress someone else? The fact is if you are not working towards a goal because you really want to – just for you – you are most likely not going to ever accomplish that goal. I suggest you focus on the changes you want or need to make not what you feel you should. The psychology behind setting goals that stick is to go beyond just setting them. For a goal to stick, it has to have intrinsic value. When a goal has intrinsic value you will better channel your energy into changing your behaviour to live inline with achieving your goals.
  1. Make sure your goals are challenging to achieve
However, make sure they’re actually achievable in the time frame you have set. For example; when someone sets a weight loss goal of 20kg, as a coach I support them 100% by making sure they are not setting themselves up to fail. I will help them breakdown their weight loss goals into milestones. Once each milestone has been achieved the next milestone is set based on how well they performed. The amount of time the ‘big’ goal takes is individual to the client. It’s like learning new cross fit skills, some people can pick up toes-to-bar within a couple of weeks, for others it’s a couple of years. By breaking the big goal up into smaller chunks it makes it much more manageable and more likely for you to maintain motivation and stick to your goal.
  1. Share your goals publicly
Present findings in research show that “goal setting is optimally effective when: (a) it is set face-to-face, (b) it is set publicly, (c) it is a group goal, and (d) it is coupled with monitoring of the behaviour or outcome by another person” Epton, Currie, And Armitage (2017). It’s also proven that high achievers regularly share their goals and check in on their progress regularly. However, do not share your goals with just ‘anyone’. It’s important to share your goals with people who actually believe you can and you will achieve them.
  1. Check-in with the basics
It’s so easy to lose track of the essential wellness basics such as, getting enough sleep, eating healthy foods, being mindful and physical movement. However, by neglecting the basics you are much more likely to quit on your goals due to get taken off track by getting sick, burnout, overwhelmed, injured, exhausted, unhealthy weight loss or weight gain, feeling lonely, snappy and moody. I recommend you check in yourself by answering the following questions: On a scale of 1 – 10 (1 do not agree at all, 10 fully agree) how much do you agree with the following statements:
  • I sleep between 7-9 hour a night, without waking up in the middle of the night.
  • I eat 3 wholesome meals a day and one of those meals is home-cooked.
  • I drink 1.5-2.5 litres of water a day, more if I exercise.
  • I move my body 3x a week in ways I enjoy on a consistent basis.
  • I spend time restoring my mental and emotional energy with meditation/ Mindful eating/ Breathing exercises/ Gratitude writing/ or doing something I love on a regular basis.
If you scored 5 or below to more than 3 of these statements, it’s time for a reality check. Your health & wellness must come first to ensure long-term, sustainable progress and success.
  1. Invest in your goals and in yourself.
The best athletes, business owners and leaders of the world invest a lot of money, time and energy into achieving their goals. Many of them do this by investing in coaches, courses, and training programs to name a few. These people will source whatever it is they need to develop the skills, drive, motivation and support to accomplish their goals. If you are starting to drop off your goal wagon, invest in your goals and yourself and you will instantly feel more motivated to upgrade your commitment and performance. I hope these tips have provided you with the insight on what you need to do to stick with your goals in 2018. The best investment you can make is to invest in yourself. Make the commitment and be in it for the long haul. You will perform to a higher level than you ever thought possible, you will be stretched outside your comfort zone and you will develop a new way of thinking and find out what you are truly capable of. – Heidi Jones, Feb 2018      Heidi Jones Integrative Health Coach Heidi Jones is the catalyst of success in others. She enables people to become the best version of themselves through creating a community of inspiring individuals who collaboratively go above and beyond the ordinary to achieve longer - lasting, healthier and more fulfilled lives. She is an Advanced Integrative Health Coach (CHC), Certified International Health Coach (CIHC) and member of the International Association of Health Coaches (IAHC). To learn more about health coaching with Innerfight click on the link:   By: Heidi Jones, Integrative Health Coach