Can you believe it is February already… and we’ve all had a month of opportunity to give our New Year’s resolutions a good red hot go.
New changes and new habits have been made and you are all feeling good about the “new you”.
Wait. What? Oh you haven’t quite achieved what you set out to do.
You are not quite the “new you” you had imagined.
Hello… you’ve had a whole month, what have you been doing the past 31 days?
In all seriousness, I know this can be disappointing.
You watched as the clock ticked-over into the new year and you were super focused on the goals you wanted to achieve and just like the fireworks, your motivation has fizzled out and the new habits are quite sticking as well as you expected.
I know how you feel. I was visualising myself achieving lots of kms in the ocean by now, but it didn’t happen. For me I am blaming those bloody stingers (for those not living in Perth, it has been the worst Summer on record) for zapping and sapping my motivation.
So, what’s your excuse? What’s happened to halt your progress?
Forget the reasons and the excuses….
Let’s re-boot those resolutions and EMERGE and TRANSFORM into the person you DESERVE and were born to BECOME!
Here are the 10 CHAMPIONS tips to REBOOT your GPS (Goal Planning System)…
C Commitment with persistence!
H Habits – are your old habits your old friends as well?
A Attitude is everything
M Mental rehearsal & visualization – the key to visions becoming reality
P Passion – what drives you and motivates you to achieve your goals
I Involve your support team
O One step, one thought, one task each day
N Need to plot your COURSE
S SUCCESS is fun so celebrate!
……………………………………………………………………………………………………………………………………….
COMMITMENT – Commit to persistence right from the start:
(1) What is your greatest challenge that when eradicated is half your battle won? ……………………………………………………………………………………….
(2) Never give up ……………………………………………………………………………………
(3) Obstacles ………………………………………………………………………………………….
(4) Promises to yourself …………………………………………………………………………..
HABITS – Are Your Old Habits Your Old Friends As Well?
Every negative behaviour serves some positive benefit for you.
The trick is to figure out what benefit you’re getting from the negative behaviour; then substitute a more productive behaviour that delivers the same benefit. Don’t cold-turkey that old negative habit. Instead, replace it with a new habit that will serve the same benefits — without the negative side effects.
(1) What’s one of your negative behaviours? ………………………………………………………
(2) How does one of your negative behaviours serve you? …………………………………………
(3) What benefit does one of your negative work habits give you? ………………………………….
ATTITUDE – Model other ethical Champions you admire…
(1) Person’s Name ………………………………….
(2) The attitude or character you admire in that Champ ………………………………….
(3) Behaviour to model & adopt ………………………………….
(4) Where & when will you apply it? ………………………………….
MENTAL REHEARSAL & VISUALISATION – Program yourself for Success.
- Picture your success as you achieve the goal and the stepping stones required each day along the journey – feel it, hear it, see it – rehearse it in your mind and live in that reality now
- The more you repeat your new habits and behaviours the more you create the Champion in you…the sooner it becomes second nature
- Practice this mental rehearsal daily for at least 10 – 20mins.
PASSION IS your drive to success. Know your passion. So ask yourself:
- What is YOUR reason why? ……………………………………………..
- What motivates you and drives you? ……………………………….
- When the going gets tough….why, why, why, you won’t quit is? ………………………………………
INVOLVE Your Support Team.. Because after all… “Life is a team sport!”
- Who are you raving fans and supporters cheering you on?
- Who is passionately supporting your journey and your goals with you?
- Who comes up with great ideas that back you up?
- Who is desperate to see you succeed?
ONE task/ONE thought/ONE action each day…
- Commit to consistency – follow task steps 1 at a time
- Focus on 1 goal daily – complete 1 action before moving to something else
- Commit to what you can achieve as a human versus super human – avoid too much too soon
- Allocate a time at the start of the week – first thing or last thing at the end of the day on a Friday to plan your daily, weekly and monthly tasks.
- Be practical – the key is to incorporate realistic changes into your regular everyday routine
New habits take time – spare 10 minutes daily to work on YOU – no matter how busy you think you are! Once the daily habit is created – leverage it and increase your time commitment each day.
NEED TO PLOT YOUR COURSE…
- Create a mental habit of knowing every step, every milestone that is required in your journey to achieving your goal
- Record and track your progress, so that you can always see exactly how far you’ve come since you started
- Make a list of 5 short-term goals and a date = your timeline, that will let you know you are right on track
- Imagine each goal vividly – always looking through your own eyes as if it is happening right now.
PLAN to celebrate your success as part of your Champion Action plan to achieve your goal –
book the massage, the meal or get the champagne on ice now!
SUCCESS IS FUN…
If things get tough ask yourself: “What can I do to make achieving my goals more enjoyable?”
DARE TO DREAM & CELEBRATE SUCCESS – big or small!
To know you are on the right track, keep you motivated and to check in
that you are moving in the right direction at any time ask yourself:
What will I see as I achieve my dreams? What will I hear?
What will I feel, smell, taste and anything I may say to myself?
I will know I am succeeding when……………………………………………………………………
I will celebrate by …………………………………………………………………………………….
…so go on – CELEBRATE!
- PRIORITISE YOUR GOALS: Take a look at the goals for this year you had, and line them up from easiest to hardest. Or most attractive to those you are least motivated to do right now. Go through the list in this order, so you are working through from the ones you know you will do first. This maximises your chance of success. You can leave the harder goals for later when you have increased your confidence.
- ONE GOAL AT A TIME: In the real world, people tend to have several different goals that they intend to pursue all at once. Goals like to compete with each other and we don’t want that. Don’t overwhelm your system — just pick one at a time. Once you have maintained one, then you can move on to another.
- WHAT ARE YOUR NEW ACTIONS?: Once you have picked your goal of choice, break it down into a short-term goal that involves some sort of behaviour. What action are you going to take? I know losing 10 kilograms might sound like a super plan, but how are you going to do it? Will you be walking it off? Jogging it off? Break it up into the smallest step possible. Know when you are going to it, how long you are going to do it and where you are going to do it. Be specific.
- BE YOUR OWN ACCOUNTABILITY BUDDY: When choosing a goal, you need to be accountable for it. Try not to be reliant on other people because they are not always on the same page as you nor available when you are. Don’t let their barriers become yours.
- CHOOSE APPROACH OVER AVOIDANCE GOALS: When nutting out your actions to achieving your goal, choose an action which will lead to you gaining something positive rather than depriving you. For example, if you are trying to become healthier, start with taking nice walks along the beach or joining an interesting dance class. You are gaining something to your life this way. Leave the dieting out of it for now.
Relapse is a normal part of any behaviour change, so don’t be put off by it. Just get back on the horse — or the bike or the treadmill LOL!
- PROGRESS: Perhaps you found that you were doing well for a couple of weeks with your resolutions before you turned back to your old ways. Research has shown that progress can cause us to abandon the goal we’ve worked so hard for. Part of you is thinking about your long-term goal (a skinnier you or maybe a more organised house), the other wants immediate gratification as a reward (that new peanut butter Magnum; a week of binge-watching Netflix). If we are thinking we are doing well, sometimes our self-control buckles. Keep your eye on the prize and why you want it rather than focusing on what you have done so far.
- RELAPSE IS OK: Relapse is returning to the old behaviour that you were trying to get rid of, and is often the reason why people give up when they muck up their resolutions — even to the point of waiting for a year to start back up again. Relapse is a normal part of any behaviour change, so don’t be put off by it. Just get back on the horse, or your treadmill, or whatever the new habit was. Persistence is the key to success in anything.
Goal setting takes a little more than just telling yourself you are going to do something. To make our resolutions stick we have to plan them well and put effort into sustaining them.
How committed are you to continue with your resolutions? Don’t be like everybody else and wait another 11 months before trying again. Start again now, you have the rest of the year to become the “new you”.
Cheers Head Coach Shelley
PS: Join me and learn everything you need to know to let the REAL YOU EMERGE in 2016… on Saturday 20th February 2016… Your mind, body and heart are waiting. Click here for fast registration: Transform Your LIFE This Year
PPS: Need help NOW to find direction and plot your course…Why not be the next World Champion coached in the Goal Planning System “GPS” Program designed by She lley Taylor-Smith and be coached 1on1
with only Shelley Taylor-Smith. More info: http://www.championmindset.com.au/successCoach.htm
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