Goal Setting Part 1-

Ok so it has taken me a few days to get this one typed up and posted.  The last week seemed to be crazy busy and the weekend even busier. 

I want to chat a minute about setting goals.  I will focus on setting health goals, but this can work for any kind of goal. 

I was reading a research article about goals and rewards.  It was rather lenghty so I will save you from reading it and give you the run down.  Basically we as humans are more motivated by many small rewards than by one big reward.  Even if the smaller rewards pale in comparison to the ultimate reward. 

The article also talked about how the participants were more motivated by the reward when they were able to pick a prize from two different categories than if they had to choose one prize from the two categories.  It is a more is better mentality.   

Do you agree?

I do.  Aren't we all fans of instant gratification?  

How many of you make a to-do list every day just to feel the gratification that comes from checking things off the list?

When it comes to setting goals we can use the girl or boy scout merit badges as an example...

Each skill that is passed off earns the scout a reward.  The badges can be displayed on a shirt or sash.  It is a small reward but as the badges start to fill up the shirt the progress becomes more tangible and motivates you to pass off more skills and earn more rewards.

These small steps will be the stepping stones to get you to your goal.

All too often we give up on our goals because we don't feel like we are seeing progress or the ultimate goal becomes too overwhelming.  We don't allow ourselves to be rewarded for the small changes we are making, and we downplay our successes. 

It is time to set up your own "badge" reward system. 

Instead of setting a goal like "lose weight" or "Run a Marathon" or "Fit into a size 6 dress" you are going to create much smaller goals that can be acheived in a much shorter time frame.  You are going to create a to-do list that can be checked off often (Maybe even daily).  And you are going to reward yourself for each of these items on your list.  

Here is an example-

If your goal is to lose weight your "badges" for the week could look something like this...

1. Workout five times this week.

2. Eat a healthy breakfast everyday.

3. Pack my own lunch instead of grabbing fast-food. 

4. Don't eat after 7pm 

These are all very measurable and specific goals that will help you to lose weight.

Each day you can check off the things you accomplished.  Even if you didn't get a workout in but you ate a healthy breakfast, didn't eat after 7pm and packed a homemade lunch you can still check things off your list.  And those three things you did do are going to help you reach your goal.  Don't beat yourself up for not working out for one day.  Instead focus on your successes and get your workout in the next day! 

And don't forget to reward yourself!

Today is a great time to get back on track with your health goals.

Figure out what you are going to accomplish this week and make a plan as to how you are going to earn your "badges". 

I will be back with more tomorrow!

Happy Monday:)