Lissa's Rules of Goal Setting
Friday, June 21, 2013
I've been working on figuring out all the details to my sticker chart system, and I've been establishing some "rules" for my goal setting.
1. I can set a new official goal at the beginning of any week. I can always start it beforehand, but it won't count towards my stickers until a new week starts and I print out that week's chart.
2. Any goal must be done for 4 consecutive weeks minimum. After 4 weeks, I can decide whether I want to continue.
3. After four weeks, I can either:
a) continue as-is
b) increase the intensity of the goal (ie: 11,000 steps instead of 10,000)
c) substitute/swap out goals
Swapping out goals is especially in the case of workout goals. I may set a 4 week Sparkpeople 28 Day Bootcamp challenge for myself. After that 4 weeks, I can do the bootcamp again, OR I can venture out and try a 28 day Jump Rope challenge).
The number of goals will never decrease. If I have 4 goals for this month, then I'll need to have at least 4 the following.
4. I can multitask on goals. For example, if I set a challenge to do a Leslie Sansone program for a month, that will also count towards my 10 minute daily exercise goal.
5. As a goal becomes too easy/automatic, it becomes phased out and no longer counts towards earning my reward stickers. For example, in 2008, I would have set a goal to avoid soda, and in 2011 it would be eliminating liquid calories. Both are second nature, so I do not need to reward myself for those tasks anymore.
I am working on some ideas for food goals. Since diet has always been a huge struggle, I'm taking things slowly by starting with tracking and eating at least 3 different colors of produce a day. I also want to set a goal of eating a Chobani yogurt every day (even if it's as little as a 2.75 oz tube). Of course, I do run into a slight problem with that goal. I won't be able to continue that one during the last few days of July as I will be on vacation with a church group. Which means, if I set that goal next week, I'll either have to keep it to a 4 week goal, swap it out after 4 weeks, and add it back in after my vacation, OR I will have to forgo any 100% reward stickers for those 3-4 days. That's not too bad, but I also worry that I'll choose to forget my other goals as well. (And come to think of it, I can have yogurt for breakfast before the trip, and I can have a yogurt when I return, so it's really just 1-2 days where I won't be able to have any).
Of course, I can always find a realistic temporary substitute for that special circumstance. After all, I'm planning on writing in that on non-workout days for Jillian Michaels challenge months, I can do a Leslie Sansone workout to earn credit for that day.