January 2025 | How to Create and Execute Realistic Goals
LISTEN TO THE AUDIO FOR CORRESPONDING COACHING CALL HERE
Listen to the audio first for a full breakdown of the information below:
INTRODUCTION:
Two missing things when goal setting: 1) goals are set without acknowledgement of personal capacity and obstacles, 2) goals are not broken down into systematic, actionable steps
It is important to address these things to 1) build trust with yourself 2) it is ineffective to not approach wellness as “building blocks”
“Making a choice that is 1 percent better or 1 percent worse seems insignificant in the moment, but over the span of moments that make up a lifetime these choices determine the difference between who you are and who you could be. Success is the product of daily habits—not once-in-a-lifetime transformations.” - James Clear
PRINCIPLES TO REMEMBER:
Consistency instead of All or Nothing — do not waste your time on something you can’t sustain
Use self awareness as data to be systematic and intentional about your goals, not as an excuse
This is a process of building trust with yourself. Building trust creates discipline.
Resuming not Undoing
WHAT TO DO NOW:
Step #1 - Time and and Food Audit. Every 30 minutes you will record what you are doing, every time you eat/drink you will record what you ate and what time.
Step #2 - Identify patterns and what ‘basics’ are missing. Ex: are you scrolling your phone every morning for 45 minutes? Are you skipping lunch regularly?
What are the Basics?: 1) regular meals, 2) nutrition / type of food you are eating, 3) hydration 4) movement, 5) sleep/when you go to bed, 6) morning and evening rhythms
Step #3: Pick which basic will be your first “building block”, your first “1%” to master. Break it into 3-4 actionable steps and implement one at a time over the next 2-4 weeks. Get specific on WHEN and HOW you are going to do that one action steo.
Step #4: Record your efforts/progress in your phone or on paper. End of day, identify one improvement/benefit you saw from that action being implemented.
Step #5: Each week take 10 minutes to review “what worked well?” and “what did not work well?” This allows you to identify if something needs to be adjusted, a logistic issue, or maybe just a silly excuse we are making.
Remember, this exercise can be used at ANYTIME to refocus, reengage, and become intentional with your efforts. This is proven to work as I have used it on my 1:1 clients and continue to use it on myself.
Use the form on the home page to submit topics to cover, questions you want answered, and any feedback. Thank you for being here! I want to continue to refine and improve to bring exactly what you need here.
Cheering you on always,
Amanda