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    ADAGIO_CON_BRIO   138,336
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BLC 24 First Weekend Challenge

Monday, January 20, 2014

Goal Setting

Goals are put down in writing
If it’s not written down and recorded, it’s not a goal; it’s a wish or a dream. Although wishes and dreams are nice, they usually don’t come true without a written plan of action.

My Goal:
I want to get back to caring about my goals; right now I am very apathetic about just about everything (except my cats). I need the "spark" to care about health and weight loss. I need to get back into the mindset where I think about it all the time.
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Goals are Specific and Measureable
Toning up, bulking up, and getting healthier are vague notions, not goals. Losing 4 lbs of fat, building 4 lbs of muscle, and dropping your cholesterol by 40 points are goals. If you can’t measure it or be specific about what it is that you want, it’s not a goal.

My SMart Goal:

I want to weigh 190 pounds at the end of this round; I secretly want to weigh 185 pounds but I am, realistically, a slow loser.
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Goals are Attainable and Realistic
Of course, you can set a goal to gain 5 lbs of muscle in a week, but that’s not likely (this goal would take anywhere from 1 – 6 months, based on commitment level and level of experience). Goals should reflect an accurate understanding of how long it actually takes to attain such a goal. See page 2 Table 1.

My SMARt Goal:

To get to the gym at least 4 times a week and to work out at home when I cannot get to the gym.
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Goals have a specific Timeline
Specific, measureable goals are a good start, but until they have a timeline on them, they’re still lacking. Timelines make goals more real.


My SMART Goal:
To exercise and stay in shape until I have my fatal or incapacitating experience--whether it's a stroke or a cardiac event.
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Goals are Significant
Before you can get really motivated to accomplish a given goal, you must aspire to accomplish something that’s personally meaningful. Without some deeper value attached to the goal, it’s unlikely to take shape.

My SMARTS Goal: why do you want it? Ask yourself the “5 Why’s”
1. I need to get back my self-respect and my dignity, which have been badly eroded in the past month.
2. I want to be healthy enough to get almost all the way to the North Pole, as I've planned to do in August.
3. I want to be alive long enough so that my grandson has some sort of memory of me.
4. I want to be as close as possible to being out of debt and paying down the mortgage.
5. I do not want to support unhealthy food or GMO food or institutions like Wal-Mart which systematically exploit workers. I want to be as far out of the system of Frankenfood as possible.







Behavior goals: You can directly control this type of goal; it’s an action you can choose to do every day.
Example: I will eat vegetables and or fruits at each meal for the next 10 weeks
Example: I will miss no more than 10% of my scheduled exercise sessions for the next 10 weeks
Example: I will exercise 5 hours per week for the next 10 weeks

Behavior goal 1:
To get to the gym as often as possible within my work schedule._____________________
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Behavior goal 2:
To increase the weight settings on my strength training machines.
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Behavior goal 3:
To ignore the cliques and "groupthink" on Spark People; to use what helps me and forget the rest. ______________________________
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More Strategies for Successfully Achieving SMART Goals:
Spread the word – who will you tell?
Here. The "who" is a very vague concept.______________________
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Be accountable to at least 1 other person – who is your “accountabili-buddy(s)”?
My husband.______________________
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Set up a reward system – what will you get if you do your behavior goals? What will you do if you don’t do your behavior goals?

I already have plenty of rewards in my life; I deny myself almost nothing that I want that I can afford. I don't like the idea of donating money to charaity as a "punishment" as is suggested here. Having the money to give to charity should be a "reward" in itself.
Example: If I miss no more than 10% of my scheduled exercise sessions for the next 10 weeks I will give myself $100 to buy a new workout outfit. If I don’t, I will donate that $100 to charity.
What is your reward system?
Feeling better about myself is a reward; if I do nto feel better, I am automatically going to move to very negative thoughts about myself, which will be my punishment.___________________
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Commit to less –
Our natural tendency is to OVERPROMISE and UNDER DELIVER. Do the opposite.

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  Member Comments About This Blog Post:

MONETRUBY 1/22/2014 9:23PM

    These are really fantastic! A great example of how to set goals, in such a way that you are better able to actually attain them.

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CARRAND 1/21/2014 6:42PM

    Good goals!

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SJKENT1 1/20/2014 9:25PM

    You are on your way my friend. Pulling for you!

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IMPROVINGME 1/20/2014 3:50PM

    You've really thought this through, and I know that all of your SparkFriends out here in cyberspace are cheering for your success.

emoticon emoticon emoticon

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ILOVEMALI 1/20/2014 2:37PM

    Great Plan!

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POPSY190 1/20/2014 1:28PM

    I agree about the punishment/ charity giving aspects of the motivation advice here. I think many of us punish ourselves quite enough as it is. Material rewards aren't effective for me either - I am planning to do some self esteem building instead.
It is extremely difficult when we end up in the doldrums and can't find it in us to even care about catching fair winds. I hope you find your own way through this bad patch. Kia kaha, Natalie emoticon

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HELMTGRL 1/20/2014 12:27PM

    Thanks for those comments on the "punishment" of giving to charity, Natalie. I shared your unease with that suggestion. Like you, I did not grow up in a household where money was abundant. While most people would not consider my academic's income to constitute abundant wealth now, the fact that I can make choices about what I buy and where I shop --organic food at the health store where the workers are well-treated vs. pesticide-laden food at Walmart -- feels like abundance to me. And on top of that, being able to support the arts and to donate to the food bank and animal shelter is a reward in itself. I think that posing choices like "buy myself a cute workout outfit vs give money to some family that doesn't have enough to eat" is just further evidence of the steady and systematic erosion of empathy in this country.

I just finished reading The Unlikely Pilgrimage of Harold Fry. I wonder, how much of the trip to "almost the north pole" could you walk?

I'm sorry to see you down in the dumps, although I know the challenges you're facing and would not do very well with them myself. I hope the lengthening days start to give you a boost soon, and that success with BLC 24 brings some satisfaction.

Linda



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TRIANGLE-WOMAN 1/20/2014 11:38AM

    Little tweaks yield big outcomes!

¸¸.•´¸.•*¨) ♥¸.•*¨)
(¸.•´ .♥ (¸.•´ .♥ (¸.•*´¨`* ♥☆¸.•*´¨`*♥☆
;¸.•*´¨
`*♥☆ Spread the Spark!!!

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