Tag Archives: goals

Reinforce Your Resolution

12 Jan

Resolutions are tricky; we want to set a goal that really matters, but not something so crazy we could never achieve it. Some of us shoot for the moon and others are still contemplating that perfect goal. For all who really want to see improvements in life, here are a few things that can boost you toward your desired outcome, whether you call it a resolution or just a much needed change.

  1. Get focused. Make sure you’re targeting your desired outcome. Let’s use weight loss as an example. It’s a good start to say you want to lose 15 pounds in the New Year, but give yourself a little time to think about it. What do you believe losing the weight will do for you? Do you want to be in a smaller size, or do you want to tighten up in specific areas? Losing the weight may or may not get you to those specific outcomes unless you identify in advance exactly what you want.
  2. Quantify where you are and where you want to be. With weight or clothing size, this step is pretty easy, but it takes some thought when it comes to goals that aren’t numbers driven. Drilling down to the specifics pays off and makes it much easier to see your progress, and course correct if you’re getting off track.
  3. Determine the pay-off for you and others. Imagine that you’ve met your goal. How does that change your day-to-day life? How does it change things for your loved ones? What are the long-term benefits of this accomplishment? If the resolution is a big leap for you, it may be helpful to visualize your accomplishment by creating an inspiration board or journaling as if you have already achieved the goal. (This can be useful throughout the year as inspiration, reminding you that the benefits will be bigger than the obstacles.)
  4. Think beyond the resolution. What has contributed to the issue or current status? What changes and actions will help you achieve your resolution? As you consider these questions, it may be helpful to revisit the last step to remind you why this goal is so important to you.
  5. Identify obstacles & plan a counterstrike. Take some time to think about the barriers you may face and the weaknesses you could experience as you work toward your goal. When you identify what may come between you and your desired future, plan around it. For each obstacle, give yourself options, reinforcement and support that you can use when you need it the most.
  6. Set mile markers. To keep you moving toward your goal, it’s helpful to see progress as you go. Breaking down your goal into smaller steps allows you to see progress as you go and allows you accomplish it in reasonable segments. The quantified info from step 2 may help you identify specific, reasonable incremental goals.
  7. Reward yourself. Plan to win and give yourself benefits along the way. If your goal is to get into a smaller size, don’t hold back all the reward until you get there. Buy something flattering at the halfway point, or enjoy a rejuvenating relaxation day. (Just make sure your reward is supportive of your goal!)
  8. Review & revise. One reason resolutions are broken is that we’re no longer in alignment with the goal. We can lose sight of the importance, feel frustrated, or believe we’re not on track to succeed. When you give yourself an opportunity to review the resolution, you can refresh your commitment or revise the plan so you can reap the rewards of your resolution.

These steps should help you achieve your resolutions and minimize stress and frustration while you work toward them. Cheers!



Focus on What Drives Your Goals

10 Jan


I’m not a big believer in front loading the New Year with goals just for the tradition of it. So often, we set ourselves up for disappointment when we do – we set loads of expectations, do very little planning, and even less follow through. I believe the statistic is just ten percent of all Americans who follow through with their New Years resolutions. I’m not saying we should avoid resolutions altogether; let’s just do things a little differently, so we get the results we want.

Here’s what I propose:

Ask yourself – What do I need to accomplish?


This “why” is really important. It’s what you need to think about when you’re tempted, if you falter, and when you think about giving up.

Here’s an example. Five years ago, I decided I needed to make changes in my nutrition. I wasn’t feeling well, had low energy, and hadn’t lost the baby weight from my then two-year-old son. When I sought answers, my blood work indicated that I had a wheat intolerance and should eliminate gluten from my diet. Technically, my goals were to lose weight, increase my energy and improve my overall health. Then I quantified desired outcomes; the problem was, I had dealt with all those factors for more than two years and they weren’t that compelling.

But when I thought about WHY I really needed to accomplish these goals, I got fired up. I thought about being active, vital and healthy for my children as they grew up. I had lost my Mom when I was little, so I knew it wasn’t outside the realm of possibility to lose vitality at a young age and I got MOTIVATED! I stopped eating all things gluten and haven’t looked back. I’ve never cheated – not even one piece of pizza – until I found gluten-free options! Accomplishing my goals changed everything for me (it would take many more blogs to explain), and focusing on my “why” made it possible.

There are certainly more ways to prepare for successful goals, which I will likely write about next – but motivation and focus can be gained by identifying your “why”.

Happy New Year!

Achieving Our Health Goals in the New Year

3 Jan

Happy New Year to all! It’s a perfect time to refocus and set goals that will best serve us in the coming year and beyond. What could be better than to aim our sights on improving health and living our best lives? I know it sounds crazy, but I get super excited about this kind of challenge! Even more exciting is when you can make a meaningful plan AND make it achievable. Health goals are so important – they deserve to be given every chance for success. WE deserve it!!
I know certain strategies work for some and not others, but I’ll list a few of the ones that serve me well. I would love to hear what works for you too, so please comment.
To start, take some time to identify your goals and create a goal sheet you can reference. Once you’ve listed your goals, review each one and:
– List the benefits of accomplishing the goal;
– Write down the consequences to you and others if you DON’T accomplish the goal;
– Identify the steps or increments that make the goal easier to accomplish;
– Establish a realistic timeline for completing each step;
– Put the steps for each goal on a calendar.

Now for the best part – it’s time to put your plan into action. Keep your goals in mind by reviewing your goal sheet regularly. If you need more inspiration, create a vision board with images that represent the accomplishment of each goal. These references coupled with the steps on your calendar will help guide you toward success.

As I mentioned, I get very excited about establishing health goals. If you need help, send me an email at lw@peak-brain-performance.com or visit Peak Brain Performance. Here’s to great health and happy living!