Last week, in Part 1, I provided the beginning of a step-by-step process on how I walked 25 miles in one week, by accident. I gave you Step 1 & 2 to begin your own journey. Did you take some time to think about how to apply those to the next goal you want to achieve? There was a bit of “homework” with the free downloadable 5×5 exercise – did you get a chance to take some notes and gain clarity on your SMART goal? If not, we encourage you to revisit Part 1 and fill in the missing bits – you have to “DO” the work to see forward progress and gain momentum. Now, let’s jump back in and analyze how Step 2 progressed for me in my attempt to change my morning routine.
Looking Back – Analyze
My goal started out huge, too easily influenced by factors outside my control, and easy to delay. It went something like “Carve out time to exercise everyday and improve overall energy and creativity levels, while losing 25 pounds”. While this is an OK long-term goal or result, it’s not really SMART. How would I measure energy and creativity? Would I be able to tie it to daily exercise? Research says I can. But, in practice I needed something I could know and observe, and that I could track easily. I needed to get small. At least for the first month or so.
After completing Steps 1 & 2, my goal and my “why” became more clear: Why? To not have pain and stiffness in my body from sitting/standing in front of a computer all day, to feel good physically when work was done, and have high-energy, productive days. Have you completed Steps 1 & 2? Has your “why” become more clear, too?
But where to start? I took my own advice – small and practical so I could test assumptions and improve as I went.
Suddenly, it seemed easier. My big goal got small and SMART: Walk 6 out of 7 days and reach at least 80,000 steps a week. Much simpler, right? So, I have a better stretch goal (easy so far).
- Triggers and trip ups. Time to think about the triggers that either help us achieve goals or take us away from them. Continuing with my simple goal, let’s look at the small things I did to encourage myself to meet my goal.
What helped? Starting my day wearing my walking shoes. As simple as this sounds, it’s not. I’ve watched my inner dialog try to complicate things. Anyone else ever have this conversation with yourself when you’re getting dressed for you workday?
“Well, if I wear those shoes now, I’ll have to change. Do I have an outfit I could easily just swap shoes with? Hmmmm… not easily. Well, I should probably start a list of what I need to buy. You know what would be really great…”
Hey! Wait, stop the madness. That’s a good 10 minutes spent inside my closet and my head that I could have used to be on my walk!!! And, more importantly, this is just the place where it’s easy to let myself off the hook for the day, concede and want to start over tomorrow when I’m ready and fresh.
New supporting habit. Shoes and clothes are set out and ready the night before. And, reminding myself that have a HOME OFFICE and changing clothes is a 5-minute gig. What’s the big deal?
- Share it for accountability. This is the part that is the hardest for most of us, including me. Once I’ve shared something it feels like a promise – and I don’t break promises unless there is absolutely no other option. That’s how I made myself write and publish a book and launch a podcast. I told a few people. Partly because I needed the support, and partly because I knew they would expect me to follow through. So, when it gets hard (HEADS UP: it always gets hard at some point), you’ve made it inherently harder to quit. You don’t have to tell everyone. But, tell one or two people who support you unconditionally and won’t let you make excuses or let you off the hook.
Since I’ve made this goal public here, if you want to know my progress and what I’ve learned along the way to this simple (but not easy) change for me, drop me your email address HERE and I’ll keep you posted on my progress during my goal to “80,000 Steps”!
- Track progress. This needs to be simple and easy. If your goal is like mine, then tracking is the number of steps you take each day and one or two sentences about how you are feeling (energy level, stiffness or soreness, mental clarity, etc.). Tracking progress does two things. First, it lets you see where you are doing well, and what you are learning. There are days that are easy for me to exceed my targets, because I’ve structured my day to support it. Mondays are not those days. I already know I sleep better and look forward to grabbing the leash and heading out with my dog. Second, it gives you permission to pay attention to your thoughts and emotions as you track them. Be cognizant of those times (like my conversations in the closet) where you will be tempted to fall back on old habits and behaviors and do what’s comfortable and familiar.
- Reflect, refine and repeat. This is not about being perfect or going it alone. It’s about being persistent. It’s about learning what supports you in your new positive behavior or habits. It’s about replacing limiting thoughts, practices and people when needed. It’s about doing the best you can each day, and when the day is done, celebrate your wins, recognize your challenges and start again tomorrow.
You can use these six steps and apply them to nearly any goal you are trying to reach or habit in your life you are trying to change. Simply mapping out the goal or challenge helps the mind work through the steps much more easily, sometimes subconsciously solving problems while focused on something else entirely. Bookmark this article, so you too can use it to work through your next goal.
If you are looking for additional resources or inspiration on your way to managing and achieving your goals, I’d like to share two great resources that have benefited me.
First, to help you understand what influences and gets in the way of lasting change in ourselves, companies and communities, is the book Switch: How to Change Things When Change Is Hard, by Dan and Chip Heath. Second, listen to @AmyPorterfield interview @JonAcuff – Finish what you Start. Looking for more? Visit our RESOURCES page for motivation and inspiration in your daily life.
We are always trying to keep on top of the newest tools, information and resources to help propel each of us forward toward our goals in life. Sometimes we include links in our articles to help you easily locate what we are referencing. As an Amazon Associate, I earn from qualifying purchases. Never any pressure, we just love to share what we find valuable, in the hopes that it might help you or someone you know along their path. #sharingiscaring #SelfEnrichment
