Setting\u00a0goals for oneself is\u00a0something of\u00a0a hot topic,\u00a0training goals,\u00a0diet\u00a0goals and personal development.<\/p>\n\n\n\n
I can only agree with my experience as a conversational therapist, PT, and area manager.\u00a0It\u2019s\u00a0essential\u00a0to have a clear plan and goal to move forward\u00a0on, regardless of whether it is\u00a0professional, applies to exercise or life in general.\u00a0The plan\u00a0will give you energy, be your backbone, and help you find focus as it should be based on YOUR situation, vision,\u00a0and goals.\u00a0The plan\u00a0will make your dreams come true and not just stop at thoughts and a longing for something more or better.\u00a0<\/p>\n\n\n\n
My experience, however, is that plans and lists easily stop at nice words on a piece of paper.\u00a0We\u00a0go\u00a0through life\u00a0expressing big words\u00a0in the belief that it is enough to say one thing to become a reality. The job itself, which\u00a0in itself is\u00a0development, we skip.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0<\/p>\n\n\n\n
A development plan needs to be a living document that\u00a0we\u00a0live,\u00a0breathe\u00a0and always have in front of\u00a0us. Writing down what you want, dream\u00a0about\u00a0and want to achieve\u00a0might give you the sense of\u00a0invincibility, you start\u00a0on\u00a0a high and a \u201clet\u2019s do this\u201d mentality; this\u00a0is ONE thing.\u00a0There and then,\u00a0it feels so simple,\u00a0and you are swept up in the excitement of the new,\u00a0but then\u00a0reality hits with\u00a0obstacles and musts along the way, children who get sick,\u00a0none of your\u00a0planned gym sessions happen,\u00a0or your husband who refuses to buy the food you want to\u00a0eat\u00a0and every dinner becomes a\u00a0battle of wills.\u00a0Therefore, continuous follow-ups and evaluations of the existing plan\u00a0are\u00a0everything. You need to ask yourself the following questions EVERY DAY:\u00a0<\/p>\n\n\n\n
\u2705\u00a0Are\u00a0you following\u00a0the plan,\u00a0and if not,\u00a0why? Be honest\u00a0with\u00a0yourself. If you\u2019ve had\u00a0a\u00a0lazy week,\u00a0own up to it\u00a0and have a dialogue with yourself about how much you want to achieve\u00a0of\u00a0what you set out to do. There\u00a0can be\u00a0a great risk\u00a0of self-pity\u00a0and thoughts\u00a0that you need comfort in some form, perhaps a piece of chocolate or a bag of crisps.\u00a0That\u2019s how we humans\u2019 function. Don\u2019t\u00a0buy into\u00a0your tricks,\u00a0be tougher on yourself than that. Do not give up at the slightest adversity.\u00a0Changing your behaviour takes time and can be a process of several years.\u00a0Some things we must work\u00a0on\u00a0for life.\u00a0<\/p>\n\n\n\n
\u2705\u00a0Is the plan still up to date,\u00a0or do you need to change\u00a0anything? Life is changing,\u00a0and what worked yesterday may not work today. Plus,\u00a0something\u2019s\u00a0don\u2019t\u00a0work in practice. Fine-tuning is\u00a0often\u00a0needed over time. Be flexible and adaptable.\u00a0<\/p>\n\n\n\n
\u2705\u00a0Is the goal still attractive enough?\u00a0Is it\u00a0worth the time, effort and sacrifices\u00a0that\u00a0are\u00a0required?\u00a0A\u00a0question you must ask yourself when you formulate your plan and set goals: \u201cis it worth the effort\u201d? We get nothing for free in this life,\u00a0so expect\u00a0days when\u00a0you want to\u00a0scream\u00a0and give up.\u00a0At that point,\u00a0it\u2019s\u00a0important that the\u00a0goal\u00a0is seen as a mirage in front of\u00a0you,\u00a0and the plan sits. If you\u00a0wake\u00a0up in the middle of the night,\u00a0you should quote it like a mantra.\u00a0<\/p>\n\n\n\n
\u2705\u00a0One of my favourite poets,\u00a0Karin\u00a0Boye,\u00a0has coined a famous quote\u00a0(translated\u00a0from Swedish) \u201cSure, there are goals and meaning\u00a0to\u00a0our\u00a0voyage, but it is the\u00a0journey\u00a0that is worth the effort\u201d.\u00a0What it\u2019s saying is that\u00a0in the end,\u00a0it is the path to the goal that teaches you important things about yourself and the one that makes the sweetness of victory so deliciously good. When you think back on all the tears,\u00a0challenging\u00a0moments,\u00a0moments of euphoria when you have overcome obstacles along the way and the feeling of\u00a0slowly\u00a0approaching what you have\u00a0set out to achieve.\u00a0Eventually,\u00a0you will find\u00a0yourself\u00a0there,\u00a0you\u2019ve\u00a0run\u00a0your first mile,\u00a0been accepted to the course\u00a0you wanted to\u00a0do\u00a0for\u00a0so long, managed push-ups\u00a0on your toes,\u00a0done\u00a0three\u00a0pull-ups\u00a0or\u00a0reduced your clothes size from a\u00a0size\u00a016 to 12. Regardless of\u00a0your goal, it is important that your plan is clear, specific, and\u00a0grounded in reality. I\u2019ve mentioned it before,\u00a0but it\u2019s worth mentioning a model called SMART when it comes to setting goals:\u00a0<\/p>\n\n\n\n
S<\/strong>\u00a0\u2013 as in\u00a0specific<\/em>\u00a0and nothing\u00a0airy, such as \u201cI want to feel better\u201d\u00a0is not specific enough.\u00a0Break\u00a0down \u201cfeel\u00a0better\u201d in smaller parts and find \u201cbe able to run 5 km without stopping\u201d, \u201cbe able to\u00a0plank for 1 minute\u201d or what is part of YOUR \u201cfeel better\u201d which can be several things so that you have\u00a0short-term\u00a0goals on the way to your big goal.\u00a0<\/p>\n\n\n\n M<\/strong>\u00a0\u2013 as in\u00a0measurable,<\/em>\u00a0which I mentioned under S, to run 5 km is measurable\u00a0and reduce 10 cm around the waist or pass\u00a0on the next exam.\u00a0<\/p>\n\n\n\n A<\/strong>\u00a0\u2013 as in\u00a0attractive<\/em>\u00a0enough\u00a0for you to think it\u2019s worth fighting for and making sacrifices. When you\u2019re\u00a0at the gym early on a Saturday morning,\u00a0instead of lying in your warm bed,\u00a0you want\u00a0the goal to be something attractive that\u00a0gives you the strength to start swinging\u00a0those\u00a0dumbbells.\u00a0<\/p>\n\n\n\n R<\/strong>\u00a0\u2013 as in\u00a0realistic<\/em>. Consider your weak points that can\u00a0rustle up\u00a0excuses to skip the plan. Set a goal that is realistic for you to reach. No dream scenario that requires efforts you cannot possibly raise. Failing is part of the journey, but you should not expose yourself to things that you deep down know from the start are doomed.\u00a0<\/p>\n\n\n\n T<\/strong>\u00a0\u2013 as in\u00a0timed,\u00a0for otherwise,\u00a0there is no point in setting goals at all. A goal that runs indefinitely will NOT be met. \u201cI thought I would start running in the future and invest in the mile\u201d is replaced with \u201cI will start running today and run\u00a0three\u00a0days a week to be able to run 10 miles in a year\u201d\u00a0(here is also a date).\u00a0<\/p>\n\n\n\n T<\/strong>he\u00a0responsibility<\/em>\u00a0is YOURS regardless of WHAT happens. If the conditions change, it is up to you to adapt your plan accordingly,\u00a0and there is nothing you can use as an excuse. If your partner is not\u00a0supportive\u00a0enough or the results\u00a0delayed, it is up to you to face that reality. Find a friend or colleague\u00a0who will\u00a0support\u00a0you, start keeping a diary of your diet and exercise to see what you can change. YOU own the process and no one else.\u00a0<\/p>\n\n\n\n \u2705\u00a0See\u00a0your development plan\u00a0the same way\u00a0you plan your vacation.\u00a0You don\u2019t\u00a0leave\u00a0it to chance thinking,\u00a0\u201cWe\u2019ll\u00a0see where we end up this year; let\u2019s\u00a0just\u00a0get in the car and drive\u201d.\u00a0Instead,\u00a0you go online and compare prices and destinations, maybe take help from a travel company,\u00a0ask\u00a0friends\u00a0for recommendations. You do research and talk to the family about what they think. Finally, you book tickets and accommodation, prepare passports and documents,\u00a0get\u00a0travel insurance\u00a0if\u00a0something happens. You think of every\u00a0detail. I want you to do the same with your development plan. You\u00a0have the ability to\u00a0plan and think both short-term and long-term, so leave nothing to chance here either.\u00a0After all,\u00a0it\u2019s YOUR LIFE\u00a0you\u2019re planning.\u00a0<\/p>\n\n\n\n \u2705\u00a0See your development plan as a great way to get to know yourself, your\u00a0weaknesses\u00a0and\u00a0your\u00a0strengths. It is just as important to be aware of\u00a0your downfalls\u00a0as\u00a0your accomplishments.\u00a0Please don\u2019t\u00a0turn a blind eye to\u00a0attributes\u00a0that may not be\u00a0your\u00a0most\u00a0charming\u00a0sides, dare to face them without thinking worse\u00a0of\u00a0yourself. This is\u00a0who I am,\u00a0and\u00a0this is\u00a0what I\u00a0have to\u00a0work with. Again \u2013 we are all\u00a0humans\u00a0with faults and shortcomings. Successful people turn failures into experiences and build their success around their strengths, which, as I said, requires that\u00a0you\u2019ve gotten to\u00a0know\u00a0yourself\u00a0so you know how\u00a0you\u00a0function. Make an\u00a0inventory on a piece of paper or computer. List the pluses and minuses and find which strengths you want to develop even more and see as valuable assets.\u00a0You\u00a0will be amazed at what a gem you are.\u00a0<\/p>\n\n\n\n \u2705\u00a0What should a development plan look like,\u00a0and\u00a0how should it\u00a0be formulated?\u00a0There are as many ways as there are people. What is important to include is:\u00a0<\/p>\n\n\n\n \u2022\u00a0Current situation<\/strong>\u00a0\u2013 where are you right now,\u00a0and\u00a0what\u00a0behaviours\u00a0and\u00a0lifestyle patterns\u00a0do\u00a0you want to change.\u00a0<\/p>\n\n\n\n \u2022\u00a0Desired location<\/strong>\u00a0\u2013 list your goals with\u00a0short-term goals\u00a0that you\u00a0can cross\u00a0off\u00a0the list\u00a0along the way. Make regular follow-ups\u00a0to see\u00a0how\u00a0they\u00a0work.\u00a0<\/p>\n\n\n\n \u2022\u00a0WHAT<\/strong>\u00a0do\u00a0you need to do to achieve your goals\u00a0\u2013\u00a0it can be anything from talking\u00a0to a coach, getting\u00a0help from a PT,\u00a0buying\u00a0new shoes,\u00a0borrowing\u00a0books from the library,\u00a0shopping\u00a0on other days,\u00a0meditating\u00a0every morning,\u00a0sleeping\u00a0more, eating\u00a0regularly, buy gym cards.\u00a0Make an inventory!\u00a0<\/p>\n\n\n\n \u2022\u00a0Obstacles on the road<\/strong>\u00a0\u2013 list what you see as possible\u00a0obstacles and difficulties\u00a0and\u00a0have\u00a0specific\u00a0strategies\u00a0in place\u00a0for how you intend to deal with them. This requires honesty towards yourself.\u00a0As\u00a0I said, no\u00a0excuses, no kid gloves,\u00a0you have more\u00a0resources\u00a0than that.\u00a0<\/p>\n\n\n\n \u2022\u00a0What would it mean for you to achieve your goals<\/strong>\u00a0\u2013 are the\u00a0effects\u00a0of a possible change\u00a0only positive? Or could it mean that people turn against you\u00a0because of\u00a0jealousy,\u00a0you\u00a0change jobs,\u00a0divorce, replace your entire wardrobe? Be prepared for both \u201cgood\u00a0and\u00a0bad\u201d when\u00a0making\u00a0a lifestyle change. Choosing\u00a0one\u00a0path means opting out of another.\u00a0<\/p>\n\n\n\n \u2022\u00a0Schedule<\/strong>\u00a0\u2013 WHEN should\u00a0the short-term\u00a0goals be achieved? WHEN should you evaluate follow up? Not\u00a0\u201csome\u00a0time\u201d, set a date and time that fits into your agenda.\u00a0<\/p>\n\n\n\n \u2022\u00a0Personal touch<\/strong>\u00a0\u2013 write on a computer\u00a0or\u00a0in a nice notebook,\u00a0draw, paint, use photographs. Make your development plan personal and appealing to YOU. Let it symbolise your person and put time and energy into designing it to give it value from the start.\u00a0<\/p>\n\n\n\n \u2705\u00a0And finally: VISUALISE your goal, see it in front of you, live as if you were already there. Allow yourself to daydream about it for a while every day, read articles,\u00a0books, watch TV shows that you can relate to your process and development. And do not forget to reward yourself along the way. Celebrate progress and milestones in different ways. Treat yourself to a nice dinner, go to the cinema with friends, buy\u00a0some new\u00a0exercise\u00a0clothes, go for a\u00a0massage\u00a0or take a day without doing a single thing. You choose.\u00a0<\/p>\n\n\n\n So,\u00a0what are you waiting for?\u00a0Bring out\u00a0the computer or paper and pen. Turn off the\u00a0mobile phone, close the door and \u201cmake a plan\u201d.\u00a0<\/p>\n","protected":false},"excerpt":{"rendered":" Setting\u00a0goals for oneself is\u00a0something of\u00a0a hot topic,\u00a0training goals,\u00a0diet\u00a0goals and personal development. I can only agree with my experience as a conversational therapist, PT, and area manager.\u00a0It\u2019s\u00a0essential\u00a0to have a clear plan…<\/p>\n","protected":false},"author":13,"featured_media":14953,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"editor_notices":[],"footnotes":""},"categories":[102],"tags":[133,290,113,141,152],"class_list":["post-14952","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-motivation","tag-balans","tag-goals","tag-vanor","tag-planering","tag-framgang"],"acf":[],"yoast_head":"\n