Did you find yourself goal setting for the new year and already ditching it? If so, you’re not alone. Strava fitness app found that the day most people quit their new years goals is January 12. This mean, good ol’ “quitters day” has come and gone for 2019.
If you’ve already stuck with your goals, that is GREAT to hear! If you’ve happened to miss your goal, no worries! You can start a goal any day of the year & it still be a hit. You can even start the same goal again because it can take you as many as 10 times to set a goal before you reach it. So if you haven’t done so already, do a quick review of the past decade, see where your strengths and weaknesses lay, and let’s get you goal setting for a new year.
In the words of George Strait, “baby, write this down”
How many times have you heard this? Now, I’m gonna challenge you to go step further and write this down every day. When I’m writing in my gratitude journal each morning, I write down goals I have too. If you don’t have a notebook, take out the note app on your phone and do it there. You don’t need a fancy journal to do this.
When you write down your goal everyday, you keep it visible and fresh on your mind.
Find Your People
Strava’s data revealed that 1 in 4 exercises activities were with 2 or more people. Those in a group kept with their goals longer and achieved more than those going solo. The American Society of Training and Development had similar findings and found that you’re 65% more likely to achieve a goal if it’s made with others. This person could be a friend, coworker, spouse, or health coach to keep you on track and accountable.
When Times Are Tough, Keep At It
Consistency is key to you achieving your goal. When you consistently do something, you create a habit. A habit is something familiar that your body and mind will default to, so we want to make sure they’re positive things! Remember that Chumbawamba song “Tubthumping”? I have it downloaded on my phone and listen to it when I’m feeling down…honestly, most ’90s one hit wonders uplift my spirit.
But seriously, prepare yourself mentally. No one said it’d be easy, but it will be worth it.
Find Why You Really Want It
So you wrote down your goal. Now, ask yourself “why”. If you, say, want to lose 10 pounds is it because you want to have more energy, play with your kids more, or fit into your pre-pregnancy jeans again? If you want to meditate daily, are you wanting less stress, to focus more, or have you time? You’re getting the point. But when you chunk down and find out why you really want something, that is your motivation to stay on track. So when you get off track or find yourself down, remind yourself of this why.
Align Your Goal with Your Values
If you’re pushing yourself all the time and making yourself do something you can’t really find your why about, you may find your motivation fizzles quickly. External motivators can be good, but our goal needs to be in alignment with our internal motivators. We’re all taught putting ourself first is selfish, but taking care of you and doing what you want to do helps you be happier and help others better. So go for those goals that are burning a hole in your heart, that stays on your mind, and that you’re passionate about!
Need some motivation and help? Here is a free goal setting worksheet to help you write down and begin thinking about your next goals! Print it once, but use it every day or once a week to keep your goals fresh on your mind!
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