Goal Setting. Week Four Wrap-Up

Goal setting is an important method of:

-deciding what you want to achieve in life
-separating what is important from what is irrelevant or a a distraction -motivating yourself
-building your self confidence based on the successful achievement of goals set


Specific-well defined
Measurable-how will you be rating your success in your execution
Attainable-big enough to inspire actions but not so big as to frustrate you by the impossibility of achieving them
Relevant-goals should measure outcomes, not activities
Time Bound/Trackable-creates a practical sense of urgency

Specific and Measurable: Goals should be realistic. They should inspire you to action but not frustrate you because they seem unmanageable big. They should have both short term and long term components to them.

Outcome Goals/Behavioral Goals: Outcome goals are measurable and specific, however, they are often outside of your control.

example outcome goals: I will make 100,000$ in 3 years, I will lose 50 lbs of fat and compete in an Ironman, I will get my PhD in Astrophysics.

These goals answer concretely and directly what it is that you want. They answer the questions:

What do you wish to accomplish with _____________? What exactly do you want __________________? How motivated are you by this goal?

Establish this, write it down and forget it. Now it’s time to focus on behaviors.

Spend your time and energy implementing and adhering to behavioral changes. YOU directly control a behavioral goal. These are the concrete steps that bring your outcome goals to fruition. These should be 3-4 things that are currently your most significant limiting factors to achieving your outcome goal. These can be social, environmental, mental, physical, etc. Let’s use the Ironman example.

Currently your limiting factors are:

You have not signed up for a race Your swimming is weak
You are 50 lbs overweight
You do not workout

You must consider the strategies required to overcome these limiting factors and then develop behaviors to overcome the limiting factors you identified. Keep behavioral goals written down,

visible and on hand as a reminder when you feel yourself waning. You must establish a compliance or adherence strategy to keep you from justifying negative behaviors. You must also establish an assessment policy to keep track of your progress or efficacy of goals or execution. Looking at our previously mentioned limiting factors my immediate (positively stated) behavioral goals would be as follows:

This week:

I will sign up for an Ironman 1 year from today.
I am cutting out processed foods and drinks.
I will bike and run for a total of 2 hours each week.

This Months:
I will eat more protein and vegetables.
I will drink 64 ounces of water per day.
I will add 2 hours of swimming per week to my current routine.

Three Months:
I will be down 4% body fat.
I will exercise 5-6 hours per week.
I will begin swim lessons 1x/week.
I will food journal and eat clean with 90% compliance.

Six Months:
I will be down 9% body fat.
I will exercise 5-7 hours per week; one or two days being a long training run, bike or swim. I will focus on nutrient timing and fueling longer endurance appropriately.

One Year:

Race Day!
I will be fully prepared to fuel myself for an Ironman. I will be fully prepared to swim 2.4 miles
I will be fully prepared to bike 112 miles.
I will be fully prepared to complete a marathon.

Your behavioral goals will constantly changed and be updated. I recommend initially coming up with 1 week, 1 month, 3 month, 6 month, 1 year and 5 year outcome goals. Your behavioral goals will then be formed around what those outcomes are. Start small for large changes and big success.

Here is a worksheet link to get you started!

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