No matter the time of year, most of us have a goal or two in mind. Or just an inkling that we ought to be “healthier” in some way. You may be thinking about building muscle, getting a faster mile time, clearing up your skin or figuring out what is going on with your gut. You might just be thinking of the number on the scale.
Whatever your health goals are, you’re likely not meeting them as fast as you want to, and that can be frustrating. Beating yourself up gets you nowhere fast, so let’s go ahead and remove that piece right away. I give you permission to quit that today! Constantly putting yourself down and not having your own back will actually not get you to your goals faster.
Worry and struggle about your goals takes a lot of mental energy that you could be using toward reaching your goals. Showing yourself some self care and love is a skill to master and a whole other blog post! But as you are mastering that, here are some practical steps you can take to make sure you are on track with your health goals:
1. Get to the source
What is really blocking you from your goals? Is your job or relationship stressful? Do you not sleep well? Do you have questions about how much you should really eat? These seem like the real source of the problem, but I offer to you that it’s your THOUGHTS about these items that are the source. Your can let your brain run wild with all the different diets out there until your brain says “I’m too confused! I’ll just eat this brownie that’s in front of me!” The source of what’s blocking you from your goals is your thoughts. Your thoughts are the source of the problem—not your job or your spouse. Take ownership of your thoughts and you will then be able to create change.
2. Paint an “after” picture
Envision how your life will be when you reach your goals. I want you to get very specific here and think about what she eats for dinner, how you will look, and feel, and what clothes you might be wearing, and where you might be eating out, and even what your relationships might look like. Get connected with this “future self,” and choose to be her now. Dress like how she dresses and choose thoughts that she might think. You will be no more or less happy at a different weight or a different muscle mass or a different mile time than the thoughts you think. I promise that when our future self sees the “right number” on the scale, she will find something else to worry about if you haven’t worked on your thoughts.
3. Write down your goals and keep them visible
Keep your goals and the thoughts that will create them, front and center. Sometimes I write them in my journal, others on a piece of paper to carry in my pocket. When you remind your brain what to think about and the positive thoughts that are going to lead you to your goals, you’ll take the actions necessary to meet your goals.
4. Share your goals with friends and/or family
Accountability is awesome! Perhaps you even have a friend that wants to go on the same journey with you. Let them know how they can support you as well.
5. Reward yourself
Non-food please (we aren’t dogs after all!) When you accomplish some of the small steps in your big goal journey, give yourself a reward such as a pedicure, a massage or just a night in free from work—giving yourself permission to put the phone/computer and laundry aside and relax.
The best way to meet your health goals is to take consistent small steps. Consistently ask yourself what you can commit to for that week. Is it 4 breakfasts according to your plan? Is it dropping from 3 sodas a day to 1 soda a day? Is it increasing you weekly activity by 1 more day of exercise?
Choose the small steps each week that you are sure you can be successful with. Then add to that as soon as it’s easy. You might stay at 1 soda a day for a month until you are ready to decrease again. By integrating new behaviors slowly, you’ll be creating lasting change. Remember we aren’t on a diet!! I never want you to feel you are on a diet because that is automatically temporary to your brain—as in I’ll “diet” until I reach this goal and then go back to “eating normally.” You are striving for health actions that will become second nature and a part of who you are as a person. This is the way you eat now. Or the number of workouts you do. Or the types of foods you eat. That’s who you are becoming.
What are you current health goals? Share with me in the comments!
