How To Smash Your Goals in 2020
As we optimistically set out to achieve great things at the beginning of the year, we must break our goals down into small manageable, attainable and realistic ones. Setting new year resolutions has been a long time tradition but did you know that statistics show that only about 10% of people actually stick to their new year resolutions past the month of January?
“When we strive to become better than we are, everything around us becomes better, too.”
As the new year fast approaches and we are all in a resolution mindset, we must not forget the very important step of pausing and taking the time to reflect on all the progress we’ve made so far. It is quite easy to beat ourselves up on the areas we may feel we have fallen short, but remember that this process is not about perfection but about progress. As long as we are constantly improving and moving forward we are on the right track.
With that said, as we optimistically set out to achieve great things at the beginning of the year, we must break our goals down into small manageable, attainable and realistic ones. Setting new year resolutions has been a long time tradition but did you know that statistics show that only about 10% of people actually stick to their new year resolutions past the month of January?
I am a huge proponent of self improvement and and an even bigger proponent of setting goals that are actually measurable and attainable.
So how exactly do you set intentions that you will actually stick to? Be SMART about it.
Before you set a goal, first figure out your “why.” By figuring out and articulating the reason you want to achieve something you are more likely to remain motivated to stick to it, rather than it being something you think you should do.
S - Small and Specific: Break your goals into smaller, more specific ones. For example, if your goal is to eat healthier in 2020, be more specific by making it about adding 1 fresh fruit or vegetable and a bottle of water per day for the month of January.
M - Measurable : All your goals must be measurable, that means you should be able to describe the physical manifestation of the outcome of your goal. Example, losing 2lbs per week by adding one fruit or vegetable and a bottle of water to our diet each day.
A - Attainable and Accountability: Is your goal attainable? Can you realistically achieve your goal? Another great way to stay on track is to find an accountability partner. Example, someone who will check in to make sure you had your fruit/vegetable each day or someone who will ensure you meal prep.
R - Relevant and Realistic: Is this goal relevant to you or even realistic? Ensure you’re not setting a goal that you really don’t care about and hence not realistic. Example, I dislike running. If i make it a goal of mine to incorporate running 1 mile/day I know I will fail. Instead, I ensure I get my cardio in by getting on the elliptical, bike or taking a Zumba class.
T - Timely: Make a tentative plan for everything you do. Don’t just make it a goal to exercise once per day. You know your schedule, you know if you’re a morning or late night person. Instead of saying you will work out once per day, say you will work out at 5:30 each morning for 1 hour before work/school.
In all of this, a sure way to make things happen is to write it down. It sounds strange, but there is enormous power in putting things down on paper, and according to research you become 42% more likely to achieve your goals and dreams when it’s written. I always keep a physical (paper) planner even though I use the planner on my smartphone as well. After years of not being able to find the perfect planner, I have decided this year to create a goal planner and to share it with my readers.
Bonus: Be your own D**n Cheerleader and eliminate self doubt. Figure out what keeps you motivated and inspired. I love quotes! I keep them everywhere - my phone’s wallpaper, sticky notes around the house, on my desk at work, I listen to music, books and podcasts that are uplifting. I tolerate no negativity and try to stay away from it at all costs.
Remember, a goal without a plan is just a wish. By breaking down your goals into bite-sized, manageable actions and writing them down, setting goals and intentions for the new year that you can actually stick to becomes a much easier process.
Grab my planner and let’s smash our 2020 goals! Remember, a sure way to make things happen is to write it down.
Creating a Life You Don't Need a Vacation From
I came across a meme on Instagram that said "Create a Life You Don't Need a Vacation From" and it resonated with me quite deeply. It made me reflect on my own life and ask some really deep questions: Am I living in my purpose? Do I love what I do? If I didn't get paid for my work, would I still enjoy it? Am I living my best life?
I came across a meme on Instagram that said "Create a Life You Don't Need a Vacation From" and it resonated with me quite deeply. It made me reflect on my own life and ask some really deep questions: Am I living in my purpose? Do I love what I do? If I didn't get paid for my work, would I still enjoy it? Am I living my best life?
In general my answer is yes to all of the above. However, there are areas where I could certainly be doing better. It made me think of so many people who constantly wait for the weekend or wait for vacation or holiday until they can finally relax and have some fun. Don't get me wrong, I love a vacation like anyone else. But there is a difference between feeling like you need a vacation and actually just enjoy taking them. I personally try to take a small vacay almost every weekend. It makes me happy!
I don't ever want to be in a position where my adulthood includes days that I'm just trying to get through so that I can get to two weeks of vacation. I don't ever want to be in a position where I am waiting on retirement to enjoy life.
So, what exactly does it mean to create a life you don't need a vacation from? This will be personal to every individual but in general it is striking a balance between :
1. Being challenging enough to keep you stimulated, yet comfortable enough to not feel constantly stressed out.
2. Having a sense of purpose and meaning, to get you excited to wake up in the morning, but having some idle downtime to just be, without having to do.
3. Incorporating things you love to do on a daily basis, but being realistic that there would also be other things that just have to get done.
The key, I've found, is to be intentional in all that you do. You have to wake up each day with a vision backed by intention and fueled with purpose.
Love what you do and you will never work a day in your life - Anon
Some things that I have incorporated that really helped me in this area, and that might help you as well include:
1. Taking Care of Mind, Body and Spirit - Many times when we feel unhappy is because we are not nourishing an aspect of our lives. Eating healthy, exercising and getting sufficient sleep are very important. Strike a balance! Sometimes we need to turn the tv off, get off of social media and spend time with ourselves. There are a lot of things on the internet that are simply distractions from our purpose. Do not get caught up. Cultivate an attitude or gratitude for the life you have built up to this point, enjoy where you are right now.
2. Stop Complaining - I'm not always good at this and continue to make progress in this area. It is simply useless to complain. It makes you miserable and changes nothing. There is so much to be grateful for! I started keeping a gratitude journal and there is a prayer I keep in the notes app on my phone: " God, grant me the serenity to accept the things I cannot change, the courage to change the things I cannot accept, and the wisdom to know the difference." If you're in a situation where you're simply not happy, take steps to remove yourself.
3. Be Intentional - Wake up each day and set your intention: I will be happy today. Today will be fantastic and I will complete all my tasks in a timely manner. No one will steal my joy today. I will work out and eat clean today. I am amazing! I am the best orthodontist and I will create some beautiful smiles today. I am going to rock these 24 hours! etc. You will be amazed at how these simple intentions will alter your mood and set the tone for the rest of your day. Be happy! and take steps to live a life you don't need a break from.