Goals give you direction by defining the outcome.  Like this SMART goal: “I want to fit in a size something [6] before my wedding”.  It’s a specific outcome, measurable, there’s a timeframe etc.  It’s a different target from “I want to run my first 5k this summer” which would send you in a different direction.  It’s helpful right?  But what if I told you, knowing your direction isn’t enough for most people to succeed?

You see, we’re not really in control of outcomes.  Our bodies are amazing at adapting.  It makes the journey a little rougher.  And when we miss the outcome after all that effort, it’s frustrating.  Instead, we should focus on what we are in control of, our actions (or behaviours).

I want you to start adding “by” to the end of your direction goals.  This creates a set of actions telling you HOW to do it.  Those actions then become your short-term goals.  E.g.

“I want to fit in a size 6” - BY – meal prepping 7 meals a week with real whole foods.

The difference is, you can want to lose fat and do nothing for a year and nothing can change, but if you change the way you eat, something is going to happen because you are fundamentally changing your metabolism and energy balance.  Even if the direction in slightly off what you thought it was going to be, you might have swapped a 10% chance at a 6 for a 90% chance at an 8 (because of your serious new muscle tone which you actually enjoy).  And seeing the results is motivating, not frustrating.  So, write your direction then use the word “BY” to set your action goals.  Here are some examples of actions:

·         Going to bed at 9:30 instead of 10:15 (more, better sleep & hormonal balance)

·         Swapping my daily soda for a 10cal lemonade mix (-1000 cals/wk difference)

·         Getting in a daily home workout (burn some calories and tone muscles)

Here’s the one caveat.  Some days are easy, some are difficult.  I like to set non-negotiables.  I know I can go to bed at 9:30 and do a short home workout every day without fail.  However, today I don’t have to take the kids to gymnastics and it’s a shorter day at work.  I’ll have a push goal (an extended goal) of a longer gym workout, and I’ll cook and prep for the next difficult day that I can’t get extra things done.

That’s goal setting.  Try it out.