My husband drives me crazy. He never writes anything down. Not a single reminder. Not even a note in his phone. He laughs at all my list making. So what.
The Secret to Achieving Your Goals
Now, I imagine if you are reading this, the headline got you and you are looking to achieve something great. Weight loss? More money? Better relationships? Peace of mind? Whatever you are attempting to get better at, it helps to set goals. Here is the formula I found works for anything I want to achieve and it is a mash up of some of the best advice and tips from experts throughout history on how to go about setting and achieving goals.
Scientific behavioral studies at Harvard have proven that those who WRITE down their SPECIFIC and ACHIEVABLE goals increase their chances 10 fold. I add that WRITING and SPEAKING your goals OUT LOUD with emotion each day in the morning (and maybe in the evening too) increases your success even further.
It’s simple, it’s easy and here is how it works.
STEP 1. SET PRECISE and MEASURABLE goals that you are CONFIDENT that you can achieve.
For example: I want to lose five (5) pounds by Thanksgiving, November 25, 2015.
I found this free Body Weight Planner recommended by Shape Magazine and developed by the National Institute for Health with the help of Dr. Kevin Hall’s research group for Diabetes and Digestive and Kidney Diseases to better understand how diet and exercise quantitatively contribute to weight loss and weight loss maintenance.
According to this calculator, I’ll achieve this measurable goal if I walk/hike and run at a moderate jogging pace for 60 minutes a day seven (7) days a week consuming no more than 1,955 calories a day. I calculate this is a loss of .75 (3/4) of a pound a week.
STEP 2.WRITE them down on paper (or in your phone) and keep them in CLEAR site. READ the goal OUT LOUD each morning.
Me in the mirror every morning:
I will be 123 pounds by Thanksgiving in 48 days by following these easy steps to achieve this weight. I will practice self-discipline and design my days around achieving this goal. Relentlessly.
STEP 3.BREAK down the goal and REMOVE all obstacles involved in the process of achieving it.
Each Bite Counts
Each day, I commit to counting calories – the LoseIt App is wonderful for this, as is the FitBit calorie tracker. You can also use a note book. Here are 5 great calorie counting sites/apps that you might want to try. I will jot down what I ate or take a photo of what I ate to calculate my calorie intake every day.
What if it’s raining?
How will I make SURE that I get in a 60 minute moderate run/hike each day? What if it rains and I can’t go outside? Will I go to the gym? Do I have a way of doing this at home in the house? Will I ask a friend to hold me accountable? Will I get it out of the way every morning? What if I am traveling?
Have a PLAN to REMOVE every obstacle.
No more chips. Damn.
I eliminate all refined carbohydrates from my daily meals. No breads, crackers, chips, cookies, etc. I will try to each a very healthy, plant-based meal with protein three (3) times a day and limit by alcohol to 1 glass of white wine. I will consume no more than 1,955 calories a day.
STEP 4.READ your goal OUT LOUD every morning and include HOW you will FEEL when you achieve your GOAL.
Me, in my head all day long:
I will look and feel amazing in my jeans, feel lighter on my feet and freer and more energetic. All that movement will also help me feel less anxious and healthier at 123 lbs.
Inspired by Executive Toughness: The Mental-Training Program to Increase Your Leadership Performance
You can do this four step process with anything you want to achieve, including making new friends, getting a raise, building a business, whatever. The secret is a mindful attention with intention and focus on your goal.
Visit Jason’s website here
This gem of a book by Napoleon Hill Think and Grow Rich: The Landmark Bestseller – Now Revised and Updated for the 21st Century
And the book that inspired me to lose 25 lbs last year.
The 4 Hour Body: An Uncommon Guide to Rapid Fat Loss, Incredible Sex and Becoming Superhuman