My last post was all about the goals I have set for myself this year. I know a lot of people make New Years resolutions and don’t follow through, but I want to tell you guys just how easy it is to do anything you set your mind to! :)

We all have mental representations, and we constantly compare our current state with our ideal state. For example, we can all see ourselves being more fit, having new shoes…ect. But often times we don’t envision ourselves doing the actual work to acquire our “visions”. 

To achieve our goals, we must first SET them. Setting goals focuses our attention between present states and ideal states. Goals guide our behaviour, and those who set goals typically out perform those who don't. Don't just keep them in your head, write them down or talk to a friend! 

I'm a very visual person, so I created a "vision" board complete with all of my goals.


The TYPE of goal you set yourself is KEY.

  • Easy goals have require smaller effort, bigger goals require more effort.

  • It’s been scientifically proven that performance improves with difficulty. This means, GO BIG!
    For example:
    You say you’ll do 20 pushups in 2 minutes, If you complete your goal and still have time left over, you’ll start to slack off and put in less effort. If you say you’ll do 100 pushups in 20 minutes, You might not complete your goal but you’re more likely to work hard all the way through and perform better than the 20 pushup goal. 

  • Draws attention to what exactly we need to do to acquire said goal.
  • The more specific the goal is, the more likely you’ll follow through. 
  • This sets in place “mini goals” to accomplish before we complete something bigger.

  • Make it interesting to YOU. Set goals that are compatible with your own interest, needs, values and preferences. 
  • When your goal is related to something you have passion about, it taps into your intrinsic motivation.

Difficulty, specificity and congruence all enhance the performance of achieving your goal!!

One of my goals is to drink TONS of water!

Long-term goals
- Accomplishing long-term goals usually involve accomplishing short-term goals first. Lets say you want to be a doctor. Think about all of the steps you need to complete to get there. You need to finish high school, go to university, get good grades…ect.  When you complete short-term goals, it boosts your motivation, commitment to long-term goal and makes you feel good overall. Long-term goals cannot provide this “feel-good” state for years sometimes!


So you’ve wrote down your goals and you’re ready to start … but not quite yet, there’s still another step!


Goal setting -> Goal striving -> Goal achievement.

Goal striving requires effort, persistence, focused attention and strategic planning. 
Goal striving is all about focusing on the process instead of the outcome. 

For example: If you focus on losing weight you’re more likely to adopt unhealthy habits, whereas if you focus on eating healthy and exercising you’ll see better changes over time. 

Implementation Intensions
  • Your plan needs to specify the “when, where and how” goal striving is to occur. 
  • Thorough planning increases the chance of goal achievement. 

  1. WHAT do you need to do to complete your goal?
  2. WHEN will you do it?
  3. HOW will you do it?
Putting an action plan behind your goals is super important. Asking yourself these questions help get you started as it plans out a how-to manual to complete your goal. Action plans also prevent you from getting distracted and having excuses.

For example:  If you want to get an A+, 
WHAT you need to do is study harder. 
WHEN could mean studying 2 days a week for 2 hours each day.
HOW you do it really depends on how you learn best, but it could mean reading over your notes or making quizzes for yourself.

Put a routine in place and make it a habit! 

(Yes, it’s ok to fail!)

Keep in mind you also need ability, training, coaching and the resources to complete SOME goals. You can have all the motivation in the world but you wont become an NHL star if you don't own skates! 

Goals often fail because they are poorly planned out. Make sure you have everything you need to complete your goal, Including a good support system. Getting feedback (from friends, family, tracking apps…ect) is key to emotional satisfaction. It feels really good when you start seeing results! It also feels really good to be encouraged when you don’t quite attain the goal you set out for. 

Be open with your goals, people WILL help you out. 

Another thing that can hold you back from achieving goals is having TOO MANY at once. This leads to overload and stress. Having conflicting goals is bad too, for example, you want to save money but also want to travel more. 

Injuries, biological factors and financial hardships are some elements that create goal disengagement.  Sometimes you need to give up on a goal that no longer suits you and is unattainable. 

For example:  I was going to the gym, trying to become stronger and I had to have surgery on my knee to reattach a chipped piece of bone. I was laid up on crutches for a month. I could no longer work on my fitness until I fully healed. 

Instead of maintaining effort to achieve my fitness goal, I had to realize it was unattainable for the time and focus my energy on a new goal. 

Focusing on an unattainable goal can lead to psychological distress. Know when to give up on things that no longer suit you!

Write things down, make a plan, make a habit and watch yourself accomplish great things!

Post surgery, back to the gym!


No comments:

Post a Comment