So, How is Going…REALLY?
I am doing great, thanks for asking!
For me, and the folks I coach, I find that weeks 1 and 2 are fueled by sheer excitement and potential! Which is great! Experience has shown that when motivation starts to wane it is discovered that the either 1) the goals are too big and a sense of overwhelm and panic at the time horizon sets in or, 2) the lack of rituals fail to get one over the hump of important/mandatory, but tedious tasks.
Today, let’s tackle the first pitfall before we get there.
One of the biggest issues regarding setting goals is to keep them at a high level. We all want to accomplish things in life. But setting goals that are too general (read BIG) is going to make it difficult to accomplish them. It’s also going to be difficult to measure how you are doing. The best approach is to break big goals into chunks. Give your smaller goals a second look and see if the scope exceeds the 12 week framework. If so, break it down so that each week you are moving the needle. Also, make sure that your goals are not too small and you are spinning your wheels. Just right-sized goals take time and can change based on weekly accomplishments and RITUALS. This is where the 12WY really shines. It helps you with this hard part so much!
Think of the chunks as action items. These actions are measurable units that you put to milestones. You need to set them up in a way that holds you accountable. Otherwise, they won’t get accomplished.
Write your goals and action steps down on paper. Put it in a place where you can view it every single day. It’s okay to record them electronically as well, although some people find it difficult to keep both the paper version and electronic version in sync. It’s personal preference. If you feel you can succeed with just one or the other, that is the way to go.
It’s okay to dream big with your goals but be realistic about accomplishing them. When you break your goals down into action steps and find they are not within your ability or skill set to accomplish within the specified periods, rework them until you find the right mix of actions. Making the goals and actions too difficult will set yourself up for frustration when not being able to accomplish them. Also, a the scoring practice of the 12WY helps you with this other hard part!
For me, I scored a 95% on Goal One, which was great because mid-week I realized one of my smaller goals was too vague to really measure progress. So I clarified it by making it into two smaller defined goals, but rated myself 0. I have four little goals that roll up into the one big goal and the average was 95%. The second goal, which was a weight loss goal of 1 pound a week was 80.25%. I did lose the pound but most likely due to increased workout intensity and length. The late night dinners got a 4 got me out of the 7 days. I am still in it to win it!
We will be back next week and I will share my tracking system and talk about rituals as an effective tool for building habits and persevering when motivation dips, which it will!