How to Optimize Your Goals in 2023
The new year can bring a range of emotions and feelings — excitement, fear, optimism, uncertainty, joy and even worry — to name a few. These words aren't exclusively positive or negative and serve as a truthful representation of what goes through any person's mind as we approach a new year. What sets apart a "successful" or "productive" individual is in the way they manage their "negative" thoughts and emotions from reaching overwhelming levels and use it as motivation.
So, how do they achieve this, you ask? Preparation, flexibility, and discipline. The easiest way to do this is by setting goals for yourself. Using our STRIVE model, you can develop well-rounded goals for your wellness journey.
In the scenario below, a previous client Bill*, had a goal to complete a 5k in July but was struggling to figure out where to start. By implementing the STRIVE model, we were able to get Bill ready for that 5k by achieving smaller goals throughout the months leading up to the race.
Example: Bill admits that 2022 wasn't the best year for his health as he was inconsistent with physical activity (only getting to the gym once every three months and never dedicated time to walking or hiking alone, or with friends and family). For 2023, he has a lofty goal of completing a 5k in July.
S - Specific
We're asking you to channel your inner Simon Sinek and ask yourself "what is my why?" Why do you want to start running?; why do you want to get back in the gym?; Why do you want to get back to your local yoga studio?; Why do you want to lose weight?
Example: Bill wants to take control of his health and wellness to get in better shape, which will also improve the health of his relationships with his wife, family, and friends. His specific macro goal is to complete a 5k in July of 2023.
T - Time-bound
Set timeframes. For every goal, set a long-term deadline to meet your goal ranging between 6 months-1 year (it's okay to be a little unrealistic with the timeframe!) as this will be your "macro goal." Then break it down into shorter-term "meso goals" that you will set within 2-week to 1-month timeframes. Lastly, you will have your "micro goals" that will have 1-2 week timeframes.
Example: Bill has set a micro goal of dedicating 20-30 minutes 2x/wk to walking on his community trail, increasing his pace by 5-10% each week. Bill has set his meso goal that at the 2-week mark, he will return to a gym-based resistance program, participating in a routine 1x/wk while continuing with his walking program. As the year develops, the micro and meso goals will adapt to allow Bill to achieve his ultimate macro goal, to complete his 5k.
R - Reward progress
In the "SMART" goal model the R typically represents relevant or realistic, and while relevance is important, we NEVER want you to be "realistic" with your goals. Set audacious goal(s) while acknowledging the little triumphs as you go.
Example: At the end of each week, Bill sits down and takes time to reflect, practicing positive self-talk and acknowledging the great efforts he invested.
I - Intentional
Specificity unlocks this part of the process. Establishing specific goals enables you to wake up each day and move with intention. Developing a well-rounded action plan is vital to keep you from straying off the path to your goals.
Example: Bill has developed a time-bound action plan to achieve his specific goal, allowing him to move with intention, which only becomes easier as the 5k approaches.
V - Visualized
Whether you write them down, use mental imagery, or meditative practices, visualizing your goal(s) must be a daily practice.
Example: Since establishing his goal, Bill placed a bright pink stinky note on his bathroom mirror directly in his line of vision reading, "5k, me against me," serving as visual reminder of his goal and the opposing force from achieving it, himself.
E - Exciting
Your goal(s) should bring you as much excitement as the new year in and of itself. The mere thought of achieving your goal(s) should give you the energy to jump out of bed and attack the day, week, month and year.
Example: This is the first year since Bill was in his 20's that he has prioritized his health and wellness and set an actual goal to challenge his physical and mental fortitude. Even with the everyday stressors of life, Bill's set goal never fails to excite him!
You can fit this model into any daily or long-term goals you have in the upcoming New Year. It's never a bad time to start a good habit! Take the next step in your goals today, and give us a call to start your health and wellness journey.
*Name has been changed to protect confidentiality