Goal Setting for a Healthier Life

In 1979 Harvard University conducted a study where graduate students were asked “have you set clear, written goals for your future and made plans to accomplish them?” The results showed that 3% of the students had written goals and 13% had goals, but not in writing. Fast forward 10 years and the same group of students were interviewed. The results showed that the 3% who had written goals were earning about 10 x more than the other 97% of the students.  Making goals matter but writing your goals down, matters even more.

Here’s how to do it:

1. Step 1:  Know your “why”.  Be honest and peel back the layers.  If you want to lose weight, don’t just say “because my doctor tells me I should” or “my spouse wants me to”.  That may be true, but it’s not YOUR why.  Think deeper.  How would losing weight improve your life? What will you do when you meet your goal?  How will you feel? Perhaps you want to go hiking with your grandchildren or take dancing lessons.  Think big and write down those “whys”.  The best “whys” will trigger a positive emotional response.
2. Step 2: Visualize those goals.  Think and feel what it will be like when you accomplish them.  People who achieve their goals BELIEVE that they will achieve them.
3. Step 3: Write down your goals.
4. Step 4: Determine how you will meet your goals?  What is your plan?  For example, if your goal is to exercise more, be specific. Choose your activity type, let’s say walking, and plan how many days, what time of day and how long you will walk for.  Are you walking alone or will you meet up with a friend?  What route will you walk?  And when all this is done, put it in your calendar.
5. Step 5: Track your progress.  Use your calendar or create a spread sheet.  This is the time to adjust your goals and plans as needed.
6. Step 6: Accountability.  Share your goals with someone else and ask them to help you be accountable.  Knowing that you have to meet someone or report your progress is another step in committing to yourself.
7. Step 7:  Create a Vision Board.  Get a piece of paper or poster board and have fun.  Take pictures of things that support your goal.  Clip words and photos from magazines.   Create your vision of your life when you accomplish your goals.   When you’re done, put it in a visible location.  Finally, look at your vision board daily.  I recommend at least first thing in the morning and right before bedtime.  Other times as appropriate (before meals, before exercising).

We are each in charge of creating our own future. What will yours look like?