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We’ve all heard the phrase ‘fail to prepare, prepare to fail’, when talking about upcoming events, but how true is this really?
Everyone has dreams but very few know how to turn them into a reality. Whether your goal is fitness related or not, the process is always the same. I’m going to tell you how to set yourself up for success with easy manageable steps and milestones along the way.
Now a huge goal can seem very daunting even when it’s over a long time period. But imagine a set of dominoes that start out very small and get bigger with each one until the last one is the same height as you. If we knock down the first small domino it will hit the slightly larger one, knocking it into its superior and so on. Eventually the last domino will fall, all originating from that tiny flick of a finger. This is how we are going to approach your goal.
Let’s look at that big domino. The end goal. First thing’s first – be very clear about what you’re setting out to achieve. If your goal is to lose 10kg then let’s set a deadline for that and make it realistic, so 10kg over 4 months would be manageable with some consistent hard work.
It’s very important to know why you want to achieve this goal. Is it for you? For your family? Think about what achieving this really means to you. A strong ‘why’ will make it easier to stay motivated.
Now we need to work backwards. If we have 16 weeks then we can set markers of success. Every 4 weeks we want to see a 2.5kg weight loss to show that we are on our way to our target weight. Plan it out on a piece of paper or in a diary and write down your target weight to aim for. These markers are milestone dominoes in our line.
During these 4 week blocks we have a lot of work to do so we are going to split them into weekly chunks. Each week you are going to have actions you need to perform. We will set small actionable tasks to do each week, and by completing these weekly we will hit our milestones. If we consistently do this then there is no reason the dominoes won’t keep on falling.
So each week set yourself some tasks and daily habits.
Weekly targets – 4 gym workouts, stick to my diet, no alcohol
Daily tasks – prepare all my meals, go to the gym, no drinks after work
If we perform all of our daily tasks then our weekly targets become much easier to do. When we weigh in at the end of the week our weight should go down and then every 4 weeks we can see if our 2.5kg domino topples. If it doesn’t then we need to go back to our weekly goals and daily tasks and see how we can make them work better for us.
One of the pitfalls of goal setting is willpower. But thankfully there are a few hacks for willpower that we can use to our advantage…
Think of willpower as a cup full of water. At the beginning of the day our cup is full after a night of sleep. Throughout the day we sip from the cup until at the end of the day it’s almost all gone. This is how willpower works. Whatever your worst task is, try to do it in the morning. If you find it hard to work out when you’ve finished your day job then go in the morning or at lunchtime. This is when your cup is full and you’re more likely to get it done. Sleep refills your cup so get a good night’s rest and watch your progress increase.
So to recap:
- Set yourself a clear, measurable goal that is achievable and matters to YOU
- Give yourself a time frame to work to and work backwards from there
- Set milestones and aim towards those
- Plan out your week with weekly tasks, targets and checklists
- Perform your daily actions – small things you can do daily that amount to big success
Goal setting can be a very powerful tool if used correctly so make sure you give yourself the best chance for success.