"Through the process of living a goals-driven lifestyle, my life changed life from feeling ‘I was never good enough’, to a life full of adventure and accomplishment, I learnt how to live my life to the fullest." Heidi Jones, Jan 2018
Sound like the dream? Well, we've partnered with Heidi Jones, founder of Heidi Jones Coaching, through the month of February to make that dream a reality for our community. In her role as an Advanced Integrative Health Coach (CHC), Certified International Health Coach (CIHC) and member of the International Association of Health Coaches (IAHC), Heidi is an enabler, a collaborative force and a personal inspiration to the women and clients in her community. She'll be with us for our next Career Clinic on February 25th, and in the meantime here are her tried and tested tips for identifying and sticking to your goals in 2018:
This article was first published at Chasing Zest.
"The type of goals my clients have accomplished ranges from weight loss, creating better eating habits, trekking Kilimanjaro, career transition and overcoming emotional challenges that have been holding them back, including building self-esteem and confidence. The commonality between them is everyone who signs up to one of my coaching programs wants to create a better life for themselves.
One thing I make clear from the very start of the coaching process is that the program is not going to be easy – it may be simple, but it’s never an easy ride. Creating positive and meaningful change in your life is going to be challenging, but that’s part of the process and it’s why so many people without the support of a coach or a thought-out plan on how to accomplish these goals do not stick with it to the end.
Here are my top 5 tips to help you stick to your goals:
☆ Make your goals meaningful
If you’re starting to fall off your goal wagon already, I suggest checking in with the reason you set the goal in the first place. If you find the answer to be because you think you should because of societal norms or to please/impress somebody else, I’m sorry to say it, but you are most likely never going to accomplish that goal.
Focus on the changes you want or need to make, not what you feel you should. The psychology behind setting goals that stick is to go beyond just setting them, for a goal to stick, it has to have intrinsic value. When a goal has an intrinsic meaning you will better channel your energy into changing your behaviour in line with achieving your goal.
☆ Make sure your goals are challenging to achieve
However, make sure they are actually achievable in the time frame you have set. For example; when someone new to running makes a goal to run their first marathon, as a coach I will support them 100%.
To make sure they are not setting themselves up to fail, I break down their running goal into milestones. Once each milestone has been achieved, the next milestone is set based on how well they performed, this could look like; Milestone 1: running 5k without stopping. Milestone 2: running 5k in under 30 minutes. Milestone 3: running 10k without stopping and so on. The amount of time the ‘big’ goal takes is individual to each client. By breaking the big goal up into smaller chunks it makes it much more manageable and more likely for the client to maintain motivation, and stick to their goal.
☆ Share your goals publicly
Present findings in research show that “goal setting is optimally effective when: (a) it is set face-to-face; (b) it is set publicly; (c) it is a group goal; and (d) it is coupled with monitoring of the behaviour or outcome by another person” Epton, Currie, And Armitage (2017)
It’s proven that sharing goals is one the biggest differences between people who are achievers and those who are not, the high achievers share their goals and check in on their progress regularly.
I’ve found that having a network of like-minded people with whom to share your goals with is one of the best investments you can make. Not only will they help you stay accountable, they will motivate and encourage you to put your best self into achieving your goals.
☆ Check-in with the basics
If your basic wellness needs are not being met it is highly likely you are not going to be able to fully commit yourself to your goals. Common side-effects for not having the basics covered whilst working on your goal include getting sick over and over again, burn-out, feeling overwhelmed, injury, being exhausted, unhealthy weight loss or weight gain, feeling lonely, snappy and moody.
Check-in on the following:
- On a scale of 1 – 10 (1 being I do not agree at all, and 10 being fully agree) how much do you agree with the following statements?:
- I sleep between 7-9 hours a night, without waking up in the middle of the night.
- I eat 3 wholesome meals a day and one of those meals is home-cooked.
- I drink 1.5-2.5 litres of water a day, more if I exercise.
- I move my body 3x a week in ways I enjoy on a consistent basis.
- I spend time restoring my mental and emotional energy with meditation / mindful eating/breathing exercises/gratitude writing/or doing something I love on a regular basis.
- I have healthy relationships in my life.
If you scored 5 or below on more than 3 of these statements, it’s time for a reality check. Your health and wellness must come first to ensure long-term, sustainable progress and success. Focusing your goals on improving your health and wellness can be a transformational experience and one that will serve you for many years to come.
☆ Invest in your goals and in yourself
The best athletes, business owners and leaders of the world invest a lot of money, time and energy into achieving their goals. Many of them do this by investing in coaches, courses, programs and training programs to name a few. They will source whatever it is they need to develop the skills, drive, motivation and support to accomplish what they have set out to do.
I hope these tips have provided you with insight on what you need to do to stick with your goals in 2018. The best investment you can make is to invest in yourself. Make the commitment and be in it for the long haul. You will perform to a higher level than you ever thought possible, you will be stretched outside your comfort zone and you will develop a new way of thinking and find out what you are truly capable of."
To get some hands on help from Heidi with your own future, come and have breakfast with us on February 25th at Society Cafe & Lounge, Jumeirah 1. Find out more here and leave your thoughts and comments below!
This article was first published at Chasing Zest. Re-published with permission from Heidi Jones.