This past week I have been using my time to work toward my BIG goal of getting my book into print. This is no small task and without some sort of plan, realised, I would not find it easy to mobilise myself into action.
So, I set about creating one and now have, what I believe to be, a blueprint for making this book a physical reality.
Along the way however I realised I needed to do a bit of revision in the goal setting area. How had I achieved things in the past, I began to ask? What stratergies had I used when I was losing weight or writing my first ebook?
Since I had actually written extensively about this subject in my ebook, I thought that taking another look at what I had already written about goal setting (in relation to losing weight) might be helpful.
I then thought I might also share this revision with you, so below is a brief extract (edited and reshaped) from Reframe Weight Loss. It is from Chapter 6, Gaining Your Goal Setting Skills. NB The emphasis in the extract is on weight loss goals, but you can substitute your own goals for the weight loss ones and I hope still find some relevance for you.
Start of Extract
Prelude: After discussing my own strategy and then emphasizing the importance of a goal achieving strategy, I then continue with the following:-
Chiefly, these strategies were and should be for you:
1. State and express your goal in a positive way.
2. Be exact!! State exactly when, using a specific date and time that you want to achieve your goal by. A good adage to keep in mind with this strategy is:
3. IT IS IMPORTANT TO TIME YOUR PLAN, BUT ALSO TO PLAN YOUR TIME!
4. Next, write all your goals down on a piece of paper.
5. Place them somewhere where you will see (and review them) often!!
Okay, so that’s a simple approach to the BIG GOAL. Now, to the real ‘magic’ of goal setting – breaking it down.
It is my belief that no one has ever gotten anything done by sitting and looking only at the BIG PICTURE. That’s not the thing to focus on.
Although it is always important to have that vision alive and vibrant in your mind, it is actually in achieving the many mini goals along the way that is going to get you there. Similar to the BIG GOAL, your mini goals should also have a ‘to be completed by’ date and time. Once again, be precise and be specific.
For example, your first mini goal may be ‘to lose two kg by the first day of the next month this year. (As I don’t know the exact date that you’re reading this, I’ll let you fill in the more specific month names and year!) After you have a list of all your mini goals, it’s now time to set some even smaller mini goals.
Staying with our mini goal of losing two kg by the first day of the next month, let’s break it down even further. First, two kg in one month is approximately 0.5kg a week.
Great, a much more achievable outcome and one you can ‘see’ clearly and work toward!
From here, the next step is to define the actions and steps you are going to take daily that will get you to that 0.5kg. If you’ve read the preceding chapters of this book, then I think you already know how to do that.
Now however, is the time to get specific. You may end up with about 10 mini tasks that you are going to perform this week, or perhaps a daily ‘to do list’.
Achieving and crossing off these daily tasks will get you to that weekly goal of 0.5kg weight loss.
A review of some of the work we have done so far may assist you in writing these mini tasks. I can set out an example for you of what the first five might look like (they may be familiar to you, as we’ve already touched on them earlier), but it will be up to you to write your own personal and relevant ones. Okay, so maybe something like this:
1. This week, I will continue the exercises I have begun in ‘The Seven-day Plan.’ If I have joined a gym, I will attend three times this week!!
2. For this week, I will only home cook. No takeaway food (this includes snacks and meals).
3.My home cooking will be from my own low-fat recipe book or from my own personal eating plan.
4. I will replace all my between-meal snacks with fruit, low-fat yoghurt or a low-fat protein smoothie.
5. I will stay within my calculated ‘calories for weight loss’ and keep an accurate record of everything I eat and drink.
Important: stay mindful of your mini tasks and remind yourself of them frequently throughout the week.
Setting weekly mini goals is the way to continue, and if at any point even these seem too hard, then take a step back, be realistic and reset some smaller goals; ones that you KNOW without a doubt that you wil.l achieve.
Gently Raising The Bar
I would like to quickly share with you a simple short story about ‘raising the bar’ that may help clarify for you the effectiveness of ‘mini goals’. It is about a method used in Japan to train children into ‘Ninja Warriors’, and is similar to one that many high jumpers also use to gradually improve their performance.
The metaphor for us is clear. Doing just a little bit more, pushing ourselves just a little bit further each day, can amount to huge achievements in our lives, achievements that may not have been possible to attain without a commitment to some smaller daily improvements.
From little things, big things grow!!
I would also just like to add that I have faith that you can find the inspiration (indeed I hope you already have, in this book!!) to achieve each new behaviour, each new habit and each new way to be that you set your mind to. Just like the little Ninja Warriors.”