Yesterday, I was doing an e-counseling session and the topic of goal setting came up. I thought that it would be fun to discuss this topic on OSG and elaborate on my previous goal setting post.
Short Term vs. Long Term Goals:
1) Short term goals help you achieve long-term goals.
It would be silly for me to say that I want to run a marathon by my 30th birthday and then not set any short-term goals that would help me get there (e.g., I will run 3 times per week increasing my mileage by 10% each week).
2) The beauty of short-term goals is that they change often and keep our motivation UP!
3) Short term goals should be challenging, but not too challenging.
For example, I set a short term goal of running the 10k race this past weekend. I had the option of signing up for the 1/2 marathon, but I knew that the goal would be too challenging given my lack of training and injury recovery. Make sure your short terms goals are attainable! Success breeds more success (and confidence). The point here is to set realistic goals that we can achieve and keep progressing to the long term goal.
Now, complete this Goal Planner that I adapted from the one in my Health and Wellness textbook:
A.Write down 3 accomplishments that you are proud of in your life. Beside each one write down how each of them made you feel.
B.Write down 3 goals that you want to achieve over the next 3 months. It can be anything. Some examples are: increase exercise, reduce stress, increase flexibility, try new foods, cook more, increase energy, reduce illness, tone up, drink more water, reduce muscle pain, sleep more/better, take a course, make more money, etc. Also write how they will make you feel!
C Write down ‘terminals’ for each goal. In other words, how you will know when the goal is completed or ended. Write a start date and a finish date if you want to get really specific.
D Now comes the planning part. Write down what you need to do to achieve these goals! Be as specific as possible as list as many points as needed for each goal.
Here is mine to start us off!! :)
A. Accomplishment –> Feeling
1. Graduating with my MA degree –> Proud, successful, determined, accomplished, smart, capable, hard-working
2. Starting my own business –> Innovative, creative, daring, inspiring, unexpected, passionate, honest, scared
3. Helping others –> Alive, loving, inspired, peaceful, thoughtful, caring, challenging, growing, anxious, hopeful, passionate, very happy, fulfilled, dedicated, loyal.
B. 3 goals in 3 months –> Feeling
From June 17, 2009 to Sept. 17, 2009
1. Acura 10 mile race (July 19, 2009) –> Like a strong, fit runner! Proud, happy.
2. Finalize Glo Bakery recipes + website info/updates by end of summer –> Organized
3. Write Nutrition + Wellness exam (and pass) by end of summer –> certified, confident, prepared
C. See above.
1. My goal is to run two times per week, ideally with one shorter run (3-4 miles) and one longer run (5-7 miles) eventually building up to the race distance (16k) by mid July. Continue to strength train 2x per week and cross train. Stretch!!!
2. Continue experimenting with new recipes. Try new organic and healthy substitutions in my current recipes. Test, test, test and have family and friends review the baked goods. Update all nutritional info on finalized products. Take professional pictures, update descriptions/ingredients, etc.
3. Finish reading manual. Review manual. Do study manual and practice questions over and over. Prepare not only for written exam, but for practical exam as well. Take CPR course and pass it.
Now it’s your turn!
I also like the SMART system for setting goals.
It stands for Specific, Measurable, Action-oriented, Realistic, and Timed.
Specific: Clearly define your goals! Be specific as possible. This is a good example of a specific goal: “I want to cook at least 4 nights per week” instead of “I want to cook more.”
Measurable: Set goals that can be measured! For example, “I want to bring my waist size down to 31 inches.”
Action-oriented: Create action oriented goals such that tell you HOW you are going to achieve your goal. For example, “I will cook 4 times per week by preparing a large dinner every Sunday and freezing leftovers for quick heat up. I will also pick two new recipes on Sunday and include the items on my grocery list.”
Realistic: Example of a realistic goal: “I will lose 1 pound per week” or “I will limit my sweets/desserts to 4 times per week instead of 6-7.”
Timed: Set a timeline or date that you want the goal completed! For example, “I will run my next race on July 19th”
Ok, everyone list ONE short term goal and ONE long term goal off the top of your head…..GO!!!!
ST: Take a cupcake decorating class
LT: Be a health and wellness counselor (out of house and online)
This was a fun post!!!
See you this afternoon! :)