How to set achievable goals
Habits are the architecture of everyday life.
A common conversation I am having already with patients this year is how to manage the feeling of failure when a new year’s resolution is not going to plan. Perhaps you set a target to work out 5 times a week, start a keto diet, join dry january or veganuary. Yet a stressful week back at work/lockdown drove you to enjoy a glass of wine or give up those 5 am gym sessions for an extra hour in bed.
I get it, go hard or go home…reach for the stars…. right? Yet, it doesn't have to be like this.
Personally, I am a big fan of incremental goal setting as I always see a higher success rate. Let's have a look in more detail:
You want to increase your fitness and set a new years resolution to go to the gym 6 days per week before you start work. You currently don't go to the gym. Monday and Tuesday comes, the alarm goes off at 5.00am and you get up and work out. However, by Wednesday, your body is exhausted and perhaps you worked late last night and didn't have time to cook a nutritious meal. This left you feeling tired and foggy headed on Wednesday morning. So you hit snooze and suddenly its Friday and you haven't been back.
Instead, set an incremental goal, to go to the gym twice that week.
Twice? That's not going to help me get fit right away. Correct, in two weeks it won't. However, it's a 200% increase based on your current activity levels. Over time, two gym sessions per week will increase your fitness compared to zero gym sessions. Add an extra day each month. Four months into the year, you find your balance with gym/work/life and have a regular workout schedule of four days per week. You have incrementally increased your fitness and feel positive about it.
Let’s take another example.
You want to improve your gut health with a gluten-free diet. You set a goal to start the diet on Monday and binge out on gluten all weekend, knowing it won't be available to you anymore. Suddenly its Thursday and you haven't had enough time to research recipes that week and you don't have the food in to make a gluten-free meal. You eat what is available, ridden with guilt and feeling defeated that you haven't reached your goal, the diet goes out the window and who cares anyway because now its the weekend and SOURDOUGH TOAST.
Instead, set an incremental goal. Try a gluten-free diet for two days of the week. Become comfortable with the foods on offer and foods that are limited. Understand recipes, shopping habits and what options are available to you on uber eats. Each week introduce an extra day, until 7 weeks down the track and you have incrementally adopted a gluten-free diet and feel positive about it.
Incremental goals are much more sustainable in the long run and instil a sense of confidence and happiness when you achieve them.
Some tips for success:
Write a weekly task list (in your phone / calendar / post-it note on the fridge)
Focus on the short term - what can you do today that will help you achieve your goal? (prep a meal, write a shopping list etc)
Start small - short term goals are less overwhelming AND more achievable.
By setting smaller, more frequent goals, they become habits and habits are the architecture of everyday life.
Looking for help with implementing your health goals for the year ahead? Book a free discovery call to understand how I can help you.