Goals and Getting Uncomfortable
The new year is a time to set think about what you want and set goals on how to get there. While fresh starts can happen at any moment, there is something special about a collective time of intention setting.
There's been a big push in recent years to be gentle with ourselves in order to love ourselves as we are. To that end, we've seen more people discouraging the idea of goal-setting and resolutions. While we absolutely advocate for self-love and acceptance, we also stand by the importance of pushing ourselves to be better-- mentally, physically, emotionally, socially, and financially. We advocate for growth. And the only way to grow is to get uncomfortable.
Humans have a tendency to lean into the comfort of familiarity. Pushing our bodies or expanding our minds feels uncomfortable and scary, especially if you don't know if you will "fail." We surround ourselves with things that protect us from new ideas and experiences because we want to feel safe; we want to "succeed." And the best way to feel like we've succeeded is by playing it small.
We are here to encourage you to aim big in the new year.
Love yourself, sure, but push yourself, too. Because pushing yourself works! While only 8% of people actually stick to their New Year's resolutions, that's nothing to sneeze at. Out of 209 million adults in American, 8% of people sticking to their resolutions means that almost 17 million people a year actually succeed. That's major. And that could be you.
Let's get into the specifics of why people give up on their goals, and how to set goals that actually work (scientifically!).
Why Doesn't It Work?
On average, people who have set fitness goals and given up on them in the past cite three main stumbling blocks that have gotten in the way of their success:
42 percent say it's too difficult to follow a diet or workout regimen
38 percent say it's too hard to get back on track once they fall off
36 percent say it's hard to find time
A few key points surface when looking at these statistics. When it comes to setting goals, a common mistake is to aim for goals that aren’t achievable (“it’s too difficult”), maintainable (“it’s hard to get back on track once they fall off”), or relevant to their life (“it’s hard to find time”). More often than not, if a goal doesn’t check those boxes it will end up cast aside.
However, research has established a strong connection between goal-setting and success. Basically, having a goal and a plan is more likely to get you where you want to be, compared to not having a plan and aimlessly working towards what you want. Learning about the science of goal-setting and making a plan that works for you can help you side-step the pitfalls of setting goals you can't stick to.
How Does It Work?
A classic goal-setting acronym you may already be familiar with is SMART. Let's break down each letter of the acronym and apply it to your life.
1. A goal must be SPECIFIC.
Setting goals that are too vague don't provide any clarity or something tangible to work towards. Let's create an example to work with, like:
"I want to get fit."
While well-intentioned, is too broad to be helpful. What does being "fit" mean to you? What ways do you want to improve your fitness? Answering these clarifying questions can help you narrow down what it is you truly want, and create a specific goal based on that.
2. A goal must be MEASURABLE.
Let's take the example above of, "I want to get fit." There's nothing measurable in there to promote accountability, or to let you know when you've accomplished the goal. While not everything is measurable, your plan of action should be. That's the only way to know if you're on track. You could expand the goal from "I want to get fit" to:
"I want to get fit by taking 3 classes a week."
This brings more focus and keeps you accountable. And it's simple to know if you've done the work or not.
3. A goal must be ATTAINABLE.
This is the most important part of goal-setting. If a goal is too out of reach, you will constantly feel like a failure and end up giving up on it completely. Setting a goal that doesn't fit within your schedule, is too restrictive, or requires more resources than you have simply won't help you. Sticking with our example, does "I want to get fit by taking class 3 days a week" feel attainable to you? Probably more so than aiming to take class every day. It's much better to start small, win little victories, then build on that momentum over time. Attainability-- and we'll add to that, sustainability-- is the crux of successful goal-setting. Nailing this down takes care of the two main reasons people statistically give up on their fitness goals ("it's too difficult" and "it's too hard to get back on track after falling off.") Can you achieve it? Once you do, can you sustain it? If not, choose a different goal.
4. A goal must be RELEVANT.
This takes care of the third main reason people give up on their fitness goals ("it's hard to find time.") The truth is, we have time for what we want and prioritize. Maybe not tons of time, but it's there if you want to find it. If a goal doesn't feel relevant and important to you, you won't make time for it, you'll prioritize other things, and you'll constantly find excuses. The more relevant a goal is, the more it connects to you "why"-- the true reason you want to achieve your goal. Because it's not really about weight loss or fitting into a certain size, is it? It's probably more about confidence, about feeling strong, about taking ownership of your life, of showing up for your kids, of setting an example. Expand the goal of "I want to get fit by taking class 3 times a week" to:
"I want to get fit by taking class 3 times a week so that i can be the best parent I can be."
That is a goal that connects to a "why." What is your "why?" How can you create a goal around that?
5. A goal must be TIME-BOUND.
Humans are really good at putting things off, procrastinating, and making excuses. Giving yourself a deadline is a great way to force yourself to start, and to stay committed throughout that duration. For example:
"I want to get fit by taking class 3 times a week for a whole month so that I can be the best parent I can be."
That is a relevant, time-bound goal. It's small enough that you can put a deadline on it. And since a fitness journey is never over, once you achieve that goal you can set another SMART goal to build on the momentum you've created.
Conclusion
It's possible to love and accept yourself in this moment, and push yourself to be better. By setting SMART goals, you can get clear on what you want and why you want it, and create a plan you can actually stick to. By doing so, you'll avoid the common mistakes people make that prevent them from reaching their goals. This year, you could be one of the 17 million Americans that succeed.
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Fire + Voice helps people overcome fitness fads and restrictions in order to move well, feel good, and create a sustainable movement routine for life. Through personal training, yoga, and global retreats, you can live fit AND free.