Have you set your goals for 2020 yet? I know a lot you probably did this last week when the new year started but I’m a little behind. I have a lot of goals for 2020 and I’m super excited to reach each one of them. I have a feeling that 2020 and going to be a great year when it comes to being a healthier person. So what are you working on this year? Getting surgery, losing weight, maintaining weight loss? A good way to visualize and stick to your goals is by writing them down.
“Everyone’s dream can come true if you just stick to it and work hard” -Serena Williams
For today’s journal entry write down your goals. Take the time to write down your goals for the entire year. Spend some time though and think about your goal, what you need to do to complete it and how you plan to be successful. So there are some basic steps to writing down your goals to help you be more successful. I wanted to share some of that information with you to help you get the most out of your goal writing!
When you write down your goals you should be using the SMART method. What is the SMART method? The SMART method is a way to write down your goals in a concise way. I have created a PDF for you to follow along and write out your goals (or you can just write these out in your journal).
Let’s break this down a little bit. Specific means that your goal should have very detailed steps (baby steps) that are going to equal up to your overall goal. You should focus on the exact things you need to do and be as specific as you can. For example, if I wanted to 50 pounds in 2020 writing down lose 50 pounds is great but it doesn’t help me achieve the goal. Instead, I should write out what I need to do to lose that 50 pounds like exercise 4-5 times a week, stick to a low-carb diet getting 60-80 grams of protein a day and less than 30 grams of carbs, and go to food addiction counseling once a week. As you can see I have given myself a plan to achieve the goal.
Now that I have some specifics I can easily measure if I am achieving my goal. I can make a chart in my journal that will help me track if I am meeting my specific short-term goals each week. I can chart how much progress I am making towards the overall goal as well. I love getting creative with my charts as well and marking off my progress. There is nothing better than marking a goal completed!
Sometimes we make goals that we can not attain. So we need to make sure that goals are attainable when we set them. Attainable goals are things within our grasp. For example, I can’t attain the goal of becoming an astronaut this year. Maybe over time, I could, but for this year it would not be attainable for me because I don’t have the education needed or training. So when you are writing down your goals make sure that you have given yourself goals that are realistic and that you give yourself enough time to achieve them. Please don’t write down to lose 50 pounds in a week, as much as we would all love to lose weight that quickly we all know that is impossible.
We also want to make sure our goals are relevant. We could set a lot of goals and be happy marking them off as we achieve them but unless they are goals that are going to propel us forward they are not very helpful. I tend to struggle to delve deep and getting to my real problems. So goal setting can help us be transparent with ourselves. What is going to help me be better in 2020? What are the things that I need to change (even if difficult) to become that person I want to be? Then set goals for yourself to help you achieve those things.
Finally, we want our goals to be time-based. I know I have set the goal of losing weight just about every year of my life and I spent many years sort of dieting and always saying that I was working on losing weight. However, to seriously meet our goals we need to set some time-based goals. Give yourself some baby steps. My doctor told me I should be losing 20-30 pounds a month so I’ve used that as a standard to help me reach my short term goals. I like to try to hit at least 5 pounds of weight loss each week. Then I’ll set a monthly goal of 25 pounds. Then a 3-month goal of 75 pounds. To help me reach that big overall goal weight. This helps me stay on track and makes the big goal seem less overwhelming.
If it doesn’t challenge you, it won’t change you!
So now that you have your goals established let me know in the comments what you are working on for 2020. I would love to see your goals and help encourage you!!
My personal goals include working on losing the weight now that I have had my surgery, improving my mental health with counseling, exercising 4-5 times a week, and reforming my identity as a healthy person.