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How to Win at Goal Setting

Let’s jump right into this. There are 3 types of goals:

Outcome Goals: The end result you’re hoping to achieve

Process Goals: The actionable plan(s) you can put in place to work on changing the habit or developing the discipline necessary to carry you towards your goal.

Performance Goals: The standard or measure you hold yourself to when executing your process goals.

Goals are important to moving forward in every aspect of life. Especially during this time of quarantine and social distancing, it may feel like many of our plans were abruptly put on hold. Here are a few key time tested tips you can use to help create a clear path for success even when you're day-to-day has been impacted! 

Set One, Realistic Goal at a Time: Setting too many goals, or setting a goal that is unrealistic will not lead you to the Winner’s Circle. Instead, focus on setting a big goal (one that you hope to achieve down the road) then, create a roadmap of smaller process goals, that lead you back to your outcome goal. Remember, the road to success is paved with little victories (and little failures).

Slay your Process and Performance Goals: Unfortunately, you don’t meet goals just by wanting it “really bad”. If that were the case, we could gain muscle by just thinking about it.  By setting small, measurable, daily, and weekly goals you are also allowing those evolving habits and disciplines to take root, becoming a sustainable and long-term part of your lifestyle.

Don’t be Afraid to Deviate - with Purpose: Sh*t happens. So while you should hold yourself responsible to your goals and be unwavering and resilient when the going gets tough, also know when it’s time to leave the party, abandon ship, or take risks that might put you in an even better position to achieve your outcome goal. So if you have to deviate, be open to it, but make it count.

Track Your Progress:  Small changes, over longer periods of time, are hard to see day to day, tracking your progress is an excellent way to look back, reassess, and evaluate your progress. You don’t know where you’re going if you don’t know where you’ve been. Personally, I love using a planner to keep me on track. I use one from Passion Planner, which not only organizes my day into blocks of time, but also encourages me to write down, ponder, and reflect on my ongoing goals. I highly recommend it to all my clients and friends. 

Find a Source of Support/Inspiration: The worst thing when you lose motivation, and it will happen- is not having someone to tell you “Eh, I’ve been there- it’s gonna be ok”. Find a group, in person or virtual, hire a coach/ teacher, find a mentor, and look to that source for the helping hand we all need to level up. It's ok if your support system is small, a little support goes such a long way! 


Goal Setting Example:

Goal: You want to create a morning routine, to help reduce stress and enhance mindfulness. Every few weeks, add on a new habit that will build towards your big goal. 

Weeks 1 + 2: Journal for 1 min and drink 32 oz of water before coffee.

Weeks 3 + 4: Journal for 1 min, drink 32 oz of water and join a Facebook meditation group,  meditate for 5 mins each morning.

Weeks 5 + 6: Journal for 1 min, drink 32 oz of water and meditate for 5 mins. Get up 15 mins earlier to prepare breakfast.

Weeks 7 + 8: Journal for 1 min, drink 32 oz of water and meditate for 5 mins. Get up 15 mins earlier to prepare breakfast. Clear schedule 3 days a week for a morning workout session/ activity outdoors.

Using the above outline (which you can mold to your own timeline and goals) gives you the time to create the habits, and add on to them without it becoming overwhelming. Yep, it takes time to build lasting habits- so start small, build your road to success brick by brick and give yourself appropriate time to create life-lasting lifestyle changes!

You got this, Badass! 


Aja Campbell is an NSCA Certified Strength and Conditioning Specialist with over 6 years of experience in the Wellness and Fitness field. She resides in Queens, NY where she is the head of Strength and Conditioning at a local all-girls high school, Director of Strength and Conditioning at Max Velocity Fitness and the owner and founder of ATTAGIRL NY.

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