Today we are going to discuss achieving goals by doing the proper research and organization.

But first, I wanted to do a quick recap of last week’s series post on goal setting and new year resolutions. We talked about goal setting versus new year resolutions and why we should not focus on resolutions but goals themselves.

I shared with you my tweak on cool new way to lay out your goals and how to break them down. We can actually accomplish our goals within 90 days if we wanted to. Isn’t that cool?

We went over the major areas in life and determined what our top priorities for these first 90 days are. We took our awesome goals for the year and broke them down (the ones that needed to be) into the 90 day focus, 2 week sprint intervals, and daily tasks so we can really identify and move the needle forward to make progress everyday.

 

 

Did you break things down? Did you write out your amazing goals?

Click here to go back to last weeks post if you missed it!

 

For this week, which is the 2nd part in this 3 part goal setting series, we are going to dive deeper into research, organization, and what your goal really entails so you can achieve it.

By now, you know for sure you truly want to complete this goal. Otherwise what’s the point in spending so much time and energy on something you didn’t want in the first place?

How can you set yourself up that you can’t fail? You would have to try to fail.

So this is the year that you can finally cross “it” off your list and not have to write it down anymore.

 

Ah…Wouldn’t that just feel amazing?

 

1. Achieving Goals by Doing Research

Our first task is to spend quality time doing the research our goals entail. Without the research, you can’t get background information, you can’t get tips and tricks for yourself, you won’t know if the end result is really what you want to achieve.

I shared with you one of my personal goals of losing 15 pounds in 90 days. People have lost more than that so it’s probable and possible this can be done. Fifteen pounds in 12 weeks is a little over a pound a week so it is a healthy weight loss and maintainable. If I am focused enough, this goal is definitely attainable.

This isn’t about just weight loss for me. I have been battling myself on this issue for years. I have never really been happy my physical body image probably since high school. Growing up in San Diego, it’s really difficult not constantly worrying about body image. We’re in bathing suits most of the year!

Anyways, I’ve always had this problem. At this stage in my life, I want to be toned and healthy, with a little less fat composition. (wouldn’t hurt!)

I recently saw a photo on Pinterest about a girl who was at her skinniest weight-wise (her wish number) but looked so unhealthy and skinny and then she gained about 15 pounds. At her higher weight she had muscle and tone and looked healthy and fit.

Based on my example: Research for my goal includes

• What do I need to find out about my body type?
• Can realistically happen within 90 days?
• Should I start keeping track of how I feel after I eat different foods?
• How can I beat my sugar cravings?
• Will this be worth dieting?
• Can I give up my favorite foods?
• Are there free simple meal plans that are laid out for me?
• I need something easy to follow and swap if i need to and work with family meals.
• What exercise plans are there?
• I need something quick and simple. Not a lot of equipment. Don’t have a lot of time most efficient workout.

Some info I found online:

Body types: ectomorph, endomorph, mesomorph

Based on a quiz I am: mesomorph/endomorph:

• cardio 4 times a week 30-60 minutes at a moderate to high intensity no more than 3 times a week for muscle shaping and sculpting. This will help enhance tone and not increase size.
• Do 2 to 3 sets of 12 – 15 repetitions using light to moderate weights for each major muscle group.

Free exercise videos online:

• Tone it up: free youtube videos
• Mommy trainer 15 day challenge: free youtube videos
• Will these work for me?

Do I need to add my own exercises?

Do I need to consult with my physician? An actual trainer? Guidance? Nutritionist?

2. Habits

Habit stacking is I’ve learned a key way to build new habits you want to create. You take a habit that you currently have, for example, brushing your teeth. Everyone has this habit they are already doing. The process is to add something new to this habit and as a result it reminds you to do the new habit. If you want to start daily affirmations. Since brushing your teeth becomes the trigger, starting affirmations becomes the new habit to add on as soon as you are done.

Also think about what habits need to be removed? Bad habits block your success. Sneaking into the pantry after dinner doesn’t help with the direction you want to go. Which ones do you need to eliminate? It’s not going to be easy to cut them out cold turkey, but at least you will be aware. Which will make you think twice as you are standing there with a piece of chocolate in your hand.

You need to have good habits in place so your goal can be accomplished smoothly and efficiently. We always need to look at the underlying foundation. That is our why. That is our secret key. Our secret sauce for making things happen.

3. Saving Time

How dedicated can you be to this new goal?

First of all, schedule these tasks on your calendar or daily planner. Make it a point to complete your task everyday. You will see results if you do this.

What can be batched to make things easier? Batching is where you are saving time by doing similar things at once. Clean and cut up all vegetables and all fruit when you get home from the grocery store. Make extras when cooking dinner so you have some ready to go for lunches and days you don’t want to cook.

Time Blocking/Pomodoro Technique

I think these 2 follow the same kind of idea which is to focus on one task for a certain amount of time. Then after the time is up you take a break. And then come back to it. What you want to do is only do that ONE THING during that time so you are not multitasking and there is no context switching. Context switching is the time loss and focus loss that occurs when you constantly switch from one task to another. In the end, nothing ever gets done because you get side tracked with starting other projects and tasks. Not only is a lot of time is wasted when you do context switch, it’s also a lot harder to get back into the groove of what you were doing.

Also think how much time does it take for processes? Write down how long it takes you to complete tasks. You’ll know in the long run that it doesn’t take that much time out of your day to get these done. Or if something takes too long, then you will have that information also.

What can you cut out of your day that isn’t a priority to make time for your goals? TV? Social Media? I do it too. I’m just going to look at one thing..one thing leads to another and another and then an hour goes by and I’m like hmm. Shoot. I didn’t expect that to happen . But I should have known better. Because it’s not the first time that’s happened!

Time yourself. Most of all, know when to stop. It’s okay to take a break and come back to it.

This will also let you know if you’ve been setting aside too much time for a task. Or use that extra time to take a drink of water and stretch. But don’t get side tracked and go check if there are any Facebook updates.

Set an alarm on your phone to tell you its time to move on. Our lives are so busy nowadays, we have to be everywhere at once. Set timers on your phone to let you know okay it’s time to move on. I can come back to this tomorrow. The next thing on my to do list is equally as important and needs all the time that has been allocated to it as well.

4. Systems

What systems can I set up so that there is no time for me to say no. So that there is no time for me to second guess the decision? In addition to no reason to say no?

What can I do to make the task inevitable?

How can you organize your schedule to fit this in? Do you need to wake up earlier? Or go to bed later?

So break your tasks down to 10 -15 minute tasks at a time if it all starts feeling overhwelming. This needs to feel like it is easy to accomplish. 

Achieving goals takes time, takes work, and definitely takes dedication. In the end, it’s worth it though right? With the proper basics in place, the only thing stopping you from achieving goals is you.

Next time we will be talking about routines and setting yourself up for success.

 

Got any questions? Comments? I’m all ears! Let’s chat below!