Goal Accomplishment Tips

The beginning of the year is often a time when people set some goals for themselves to learn a new skill, increase their health and wellness or become more organized to name a few. Maybe you’re one of these people.

Then you set out on the journey to accomplish those goals.

Come February though, most people may have waned from the excitement that they had in January. Maybe something happened. Life got busy. It began to feel hard. Goals changed. For some they realized their goal was too big or too broad.

Regardless of what happened to create this waning feeling, for many of us the outcome is the same, we end up missing the mark of achieving the goal. We give up.

First off let me say, it’s ok if you have given up on your New Year’s goals. It happens to so many of us. You are not alone.

There is something that doesn’t feel great about not quite accomplishing or giving up entirely on your goals that can feel like such a bummer and create less then wonderful feelings about yourself. And honestly no-one needs that.

So let me offer some solutions to get you back on track,

fired up or just a feeling of renewed energy towards accomplishing your goal. Let’s get you set up for crushing your goals this year!

Tip #1: Get Super Clear

First you need a clear idea of what it is you would like to accomplish. This can’t be vague like “get more active”, “sleep better” or “get more organized”. This may be part of what made the first go at it a bit challenging.

You’ll first need to really define your goal.

You can start with a vague goal like “get more active”, for example, but then you’ll want to explore this more. Questions you can ask yourself are:

• What do I think active is?
• How active am I now?
• What can I learn from where my activity level is now to where I want my activity level to go? (This will give you an idea of the gap between those two points.)
• Why is being more active important to me?
• What are some actives that will help me be more active?
• Of those actives I’ve listed, which ones do I like? Which ones are available to me?

The next step is to get curious and constantly ask yourself “why” when you come up with an answer. This will help really bring you clarity about your goal and also really laser focus on what exactly you want to work towards.

For example: I want to get more active. Why is that important? Because I want to feel better? Why is feeling better important to me?…… This curiosity can really hone in on your why behind this goal and ultimately your reason to accomplish it.

Once you have a flushed goal, then we need to make it a SMART goal.

SMART stands for Specific, Measurable, Attainable/Achievable, Realistic/Relevant, Timely/Tangible

Specific-If you did the questioning above you may already have your specific goal. However, consider answering who, what, where, when, which and why when getting specific about your goal.

Measurable-These are the ‘baby steps’ you hit along the way to the actual goal. Benchmarks. This breaks down your goal into smaller pieces in the overall timeline of attaining your goal. This helps you see the progress you are making along the way.

Attainable/Achievable-If you went through the exercise of questioning from above, you probably have stated a goal that is attainable, but don’t skip this step. Things to consider: make sure the goal isn’t too easy, nor impossible. Also look to see if your goal is totally possible, but maybe the timeline needs some tweaking.

Realistic/Relevant-This is related to attainable. Is your goal relevant to your life? Based on your current circumstances, can you realistically achieve your goal? Brainstorm here. What might be some obstacles that will challenge you in attaining this goal? How can I troubleshoot these obstacles? How do I plan so that I can still accomplish my goal.

Timely/Tangible-For a goal to be realistic it also needs a time frame, a deadline. This is a timeline to achieve your goal. This works in conjunction with Measurable and those ‘baby steps’. Having a timeline will help you stay on track to reach your goal.

Tip #2: Make a Backup Plan

We all know that life happens. Meetings run long. Flat tire on the way to do a thing pertaining to your goal. Kids need help with their homework and poof that time you had set aside to do the work towards your goal has now vanished or is significantly reduced.

Rather than skipping the thing entirely lets get you set up with how to create a backup plan.

Either grab a piece of paper or open an Excel spreadsheet (or similar). On the paper draw a line down the middle to create two columns. In Excel use 2 columns.

At the top of the first column write “If this happens…” In this column write in anything that might pop up, any obstacles that could get in your way of you doing the work towards your goal.

In the second column write “Then I will….” Here’s where you’ll write down specific backup plans for each obstacle that you put in column one.

Here’s a sample to help get your creative thoughts flowing.

If we stick with the goal I used above to get more active. This becomes more zeroed in on: Do two, one-hour movement classes per week for the next 6 months and then reassess.

If I my work day runs into the planned time I’d be taking the class then I will do one of the four 20 or 30 minute workouts I found online that I enjoy. (This requires me to search out alternative workout options in advance so I prepared.)

If my week is unexpectedly super full and I am feeling really tired then I will do some restorative, restful or stress reducing movements like stretching, a 15-30 minute walk, yoga or foam rolling instead.

If the kids need help with school work and I miss my class time entirely then I will have my backup day slot in my calendar and go schedule myself for the class at that time. (This requires me looking ahead on my schedule either each week or for the month and planning a 3rd day in the event that a whole class time is missed)

Good luck. I hope you found these tips helpful as a way to reimagine and reinvigorate your goals or intentions you set for yourself at the start of the year.

If you have questions, I’m a fitness trainer and coach, coaching folks with all sorts of wellness goals. Feel free to reach out.