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Goal-Setting in the New Year



"By recording your dreams and goals on paper, you set in motion
the process of becoming the person you most want to be. Put your
future in good hands — your own." --Mark Victor Hansen

Welcome to 2010, a new year and, for many people, a time for making a fresh start, initiating the next chapter in their lives or setting new goals for themselves.

Goal-setting, however, can be somewhat daunting and can leave one struggling to attain unrealistic, unmeasurable and unattainable objectives. That comes from not understanding what an achievable goal looks like and what means to use to accomplish it. It's often tough to maintain one's initial enthusiasm and to keep motivated, committed and moving forward.

If you’re tired of setting goals and making resolutions that quickly fade from your daily thoughts and actions you might consider adopting these 5 tips to help you live out your resolutions and accomplish your goals.

1. Make yourself accountable.
2. Be passionate about your goal.
3. Set a deadline.
4. Believe in it.
5. Reward yourself.

Let me explain each step in a little more detail, using a goal I've set for myself in 2010 as an example.

A lot has transpired for me during 2009. Over the last 6 months I've partnered up and built a training studio for my business, "Maki Performance Training," and, recently, my family and I moved into a brand new home. These events, however, had more than a monetary price tag attached to them. There was a physical cost, one that took me away from training and left me almost a shell of my former myself. I went from training 12-16 times a week to training 1-3 times a week, and there were even some weeks when I didn't train at all.

One of the main reasons I train hard and often is to keep myself in top physical shape for Judo tournaments year round. Unfortunately, with all that has happened it has now been about a year since I've trained or competed. Those who know me have seen me dabble in mixed martial arts, but Judo is the favorite and I have aspirations to compete at a high level. For this to happen I must move up several belt levels and win all the matches I enter.

So, my goal is to resume training and to compete in Judo this year. Using the 5 points outlined, this is how I identified my goal and made them attainable and measurable.

1. I'm making myself accountable by telling you, my readers, what I plan to accomplish. It's going to hold me to the goal because nobody wants to publicize what they are going to do and then fail to follow up. Announcing your goals to someone inspires motivation because they will be aware of what your intention and encourage you along the way.

2. Napoleon Hill, author of _Think Rich, Grow Rich_, says, “The starting point of all achievement is desire. Keep this constantly in mind. Weak desires bring weak results, just as a small amount of fire makes a small amount of heat." In order for your goal to be achievable you need to have desire and passion. In other words you must really, really want it.

I'm passionate about my goal because a competitive person expects to excel at what they set out to do. I envision training on the mat to become better at Judo. I foresee doing well (standing on the podium with a goal medal!), a vision which keeps me fixed on my goal.

3. A goal should not only have a deadline, but a time-line with check points along the way that allow you to review your performance and mark your progress. No matter how positive your thinking you still need to see the gains as the deadline approaches.

The time-line/deadline I've given myself is 8 months to train hard with most of my tournaments taking place during the fall. In other words, at the end of 8 months I will test myself by competing.

During those 8 months I expect to train in 2-3 judo sessions a week, and to lift weights 3 times a week. This takes into account a 75/80-hour work week. I will design my own training program and spar with training partners along the way to test my skills. In order to review progress, all workouts and training sessions will be logged on paper. This allows me to see if my efforts are going to get me to the goal on time.

4. Each of us has a little voice in our head which we sometimes listen to, and, at other times, ignore. This exchange with our sub-conscious can generate both positive and negative commentary. If it’s negative the tone can be changed by believing in your goal through positive thought and action.

I engage in self-talk--there has even been the odd time when a client has caught me talking out loud to myself. This may sound strange but, thankfully,I am not alone.

There are a number of my athletes or clients who talk to themselves during a workout especially when being pushed extra hard. I hear them telling themselves they “can do it,” or they “will do it.” Whatever they might be saying saying, it's a battle-dialogue, with that inner voice fighting to reinforce positive thought during a session.

I do this as well during my own workouts; it helps me to stay focused and not quit. This, in turn, has helped me stay the course.

5. Make sure you have a reward when the goal is reached or small ones at each major check point. These act as a way to celebrate your accomplishments.

My reward will be winning tournaments, standing on the podium and moving up to a higher belt level. This reward will be worth all the hard work, sweat and sleepless nights following the massive shock I give my body during evening workouts and training sessions.

If you take each goal you've set and apply these 5 steps you'll have a solid idea of whether your goals are realistic and measurable. They will enable you to accomplish a lot more of your goals in the New Year.

Best wishes and happy goal-setting!