We are in the third month of 2018. Years ago when I was training for my first marathon (which started off as a goal to just lost 15 lbs before I went to Thailand. Then turned into a walking/running goal, then a 5K goal, then half marathon, then marathon) my dear friend Trino, a co-runner, source of inspiration and later a personal trainer turned NYC actor told me that you hit critical drop out periods at 30 and 90 days in your physical fitness goals. I have no clue if there is any science behind that (mental note research pubmed and google scholar ...)but it has stuck with me.
And so here we are, in our 90 day critical drop out period. Some of us (myself included) have kinda achieved some goals and resolutions we made but maybe we've gone soft on working towards them. For me, I have allowed soda back into my life on a weekly basis and also drastically reduced my running. I am still meal-planning, watching my coffee shop stops and hiking. So I am closer to my goals than I was January 1, but not as close as I would like to be this coming December 31.
What a great time to revisit, replan and recommit! I am reminded of the SMART technique of goal setting and will sit down to do this before the day is over and begin my week anew; recommitted to my goals for 2018!
S--Specific. This is tricky for me...I want to be specific to my goal, but also I want to avoid being TOO specific. For instance, I'd love to lose 20 pounds by December 31st so that is specific. But I am not sure if "maintaining a 2,000 daily caloric intake diet" would be too specific. So, find the level of specific that works for you. I will caution "lose weight" may be too general. :)
M--Measurable. The goal has to be able to be measured. Do you want to "save money" but no clue how much? Can you look on your progress intermittently and say, "YES! I am 50% towards my goal!"? So instead of "save money" maybe, "save $100" and then you can begin to measure your success!
A--Actionable. How and what are you going to do in order to achieve your goal? If you want to "stop smoking by December 31" do you have a goal to reduce it? "Stop Smoking by December 31st by reducing my cigarettes from 2 packs a day to 1.5 packs by June 1st, then to 1 pack a day by September 1st, then zero packs by December 31. I will achieve this by taking a walking break instead of a smoke break; meditating in the evening before my "goodnight smoke" " etc. You get the picture.
R--Realistic. Your goals can be in the "stretch" zone, and still need to be realistic. If I say "I want to save $10,000 by March 28" and it's already March 11...that's not a very realistic goal. While I believe in setting goals that scare me, I also believe in setting goals that are at least somewhat realistic.
T--Timetable. Put a timetable to your goals and your action steps to achieve them! In my monthly savings envelope (Weekly Savings Envelope Blog), for instance: I want to save $1,000 for Christmas spending by Thanksgiving. I will do this by keeping a weekly savings envelope and putting an amount each week, coloring in a square of the week.
I could add more to this acronym to be the following:
A--Accountability. Find a group of people, or at least another person, to whom you can be accountable. This person will likely need to be someone whom you truly trust and can confide in because it's possible you'll fall off your goals and will need to be honest about that. In this honesty and accountability you can determine what is, and isn't, working for you so that you can adjust.
S--Survey. Stop every now and then to survey where you are, where you were, and where you're on the path to go. Adjust as necessary.
S--Say it. No, seriously, say what your goals are out loud. To yourself and your accountability people. The people in your home. The people in your family. For instance we are saving for a new truck, to help with that expense I have cut out my coffee shop stops. And I share with people why so they know why I am no longer joining them for weekly coffee. It's true.
So there you have it. Check in on those resolutions, goals and visions you set for yourself (whenever you did them) and see how you're doing. Do you need to get back on track? Do you need to set more ambitious goals? How are those around you doing?
Keep up the work, it can be hard and rewarding work if you stick with it!
At least that's my 26.2 cents worth. ;)
Donald
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