Week One: Let's Write Goals, Heck it's Fun!

Happy First Week of the year! Its arrival brings a stream of hopes, ideas, and inspiration for  the year.  But isn't it just like life to throw an obstacle our way every now and then, so you don't forget who's got complete control? I got the stomach flu yesterday morning, and I'm still hung up in bed. Ugh! Not the picture I was envisioning to kick off the New Year!  But I feel better today, and good enough to organize my thoughts for a post. (and thank god you can't see what my house is looking like at the moment!)

Before I share my Week One goals, I thought I'd share five ideas on creating New Year's/Weekly goals.

1. Goals are better than Resolutions.

The word resolution already has you cornered, like you've done something wrong and you need fixing. You don't need fixing, you need tiny goals that continue to inspire you to make the most of your day
2. Make your goals Specific and Measurable.
Instead of saying "I'll run more", which is broad and loosey goosey, say "I'll run 3 times a week for 20 minutes". This gives you a specific action to work towards.

3. Make your goals realistic.

Half the time people don't reach their goals because they make them either so loosey goosey or too grand.  If your goal is  "Don't ever have any more candy", is that really possible? Plus, that statement right there gives zero inspiration or hope. Are you just trying to cut back? If so maybe start off with baby steps and say "Have 3 pieces of candy a day and switch to carrots".

4. Frame your goals in the positive.

Again, using the word 'Don't' is already setting yourself up for failure. It's so absolute. "Don't eat ice cream after 10pm" could be phrased as "Have ice cream after dinner and if I still want more, have a sugar free pudding or tea"

5. Focus on the replacement behavior vs. the undesired behavior.

If I write my goal as "Don't have starches with my dinner" that leaves me thinking only on what I shouldn't be doing. It's not giving me any direction on what I should be doing instead. It's like the old saying "Don't think of pink elephants"...what are you thinking about right now?

So instead think about what you want to replace the behavior with. In this case, maybe more green vegetables, or hearty quinoa? So you could write " Have one half of my dinner plate be filled with hearty greens or healthy grains"

Initially, it may take a  lil' more time to create your goals at first. But if you put more initial thought into your plan and how you frame your goals, you will have much greater success through out the week and year.

And now my Goals for the Week: (caveat-I haven't been sick like this since pre-babies, so don't know how this is going to set me back for the week!)

Mom: Write/mail kids' birthday thank you cards
Athlete: Look at my new training program and see what I can do physically each day til' I'm better
Friend: Set up a playdate;)
Health: Be mindful when I'm on the computer. Allow myself ~4 times through out the day to work on email, work and blogging.

As always, I write these goals on a bookmark I keep in my organizer and attempt to review it each morning as I plan my day. Would love to hear how you go about planning your day and week;) And again, happy week one!