Why You’re Struggling to Reach Your Goals (and How to Set a Goal You’ll Reach)

Do any of those sound acquainted?

It feels such as you’re at all times setting a new aim, going all-in for a few weeks, burning out, falling again into previous habits, feeling defeated… then beginning the method over once more, telling your self you’ll be “stricter” or “better” this time.
You really need to get a sure end result, however you possibly can’t appear to make the adjustments you want to get them to stick.
You know the belongings you’re supposed to do, however you wrestle to present up and do them.

(Or perhaps you’re a coach or coach, and also you’re seeing this time and time once more within the ladies who come to you for assist.)

If one among these (or all of them!) rings true, let me begin by saying this: It’s not laziness, or a lack of drive, or a signal you or your shoppers simply want to “buckle down and do the thing.”

Rather, there’s one basic factor most likely lacking — and that’s worth alignment (extra on this in a second).

Luckily, we’ve acquired a resolution for you. It’s referred to as values-based aim setting.

In this text, you’ll find out how to establish your values and apply them to your well being and health endeavors so that you get the outcomes you need, no burning out or unsustainable plans required.

Keep studying to discover out:

Why values are essential within the context of diet and health.
How to set values-based objectives from the beginning. (Spoiler alert: This will remodel your outcomes!)
How to break your objectives down into an actionable plan so you realize precisely what to do each step of the best way.

Ready? Let’s get to it.

The Value of Values

Let’s begin by getting clear on what values are, and the way they differ from objectives.

Your values are the rules you reside by.

They signify who you need to be, what you stand for, and the way you need to present up in your life. Think of your values as your North Star, guiding you alongside your journey and serving to you make selections primarily based on what’s most necessary to you. Your values could embody issues like braveness, independence, flexibility, or progress.

Goals are the vacation spot or the tip end result.

Goals are one thing you possibly can obtain or cross off your checklist, reminiscent of studying to do a pull-up, operating a marathon, or dropping a sure proportion of physique fats.

Why Values Are Key to Achieving Goals

One of the commonest causes of us wrestle to get outcomes is a disconnect between their values and their objectives. They know the end result they need to obtain however don’t contemplate their values within the execution.

If your objectives and actions don’t align together with your values, that’s what we name a values discrepancy.

Why is that this necessary?

Well, a values discrepancy can lead to three main issues:

You’re setting objectives that don’t really align with what’s necessary to you and the way you need to reside your life — that means you’ll wrestle with consistency and motivation.
You know the outcomes you need to obtain, however the behaviors you’re zeroing in on to get there aren’t sensible or sustainable for you. When your day-to-day actions really feel pressured, it’s a recipe for burnout.
The work you set in towards your objectives gained’t really feel deeply fulfilling or significant.

But when your objectives align together with your values, the work you set into reaching them feels purposeful and gratifying. In different phrases, the day-to-day efforts — whether or not that’s getting extra train, enhancing your sleep habits, or consuming extra greens — are literally pleasurable. And when the hassle is pleasurable, you’re extra seemingly to proceed doing it.

Here’s an instance: Suppose your aim is to lose 40 kilos and one among your values is freedom. If you join a strict weight-reduction plan program that requires you to eat each three hours or doesn’t go away room for a slice of birthday cake, you’re going to wrestle to stick to that program. Why? Because it doesn’t replicate what’s actually necessary to you: freedom.

However, think about that as an alternative of forcing your self to comply with a restrictive weight-reduction plan, you give attention to a few healthful diet abilities that suit your way of life. Maybe it’s consuming some sort of protein at each meal or veggies with any two meals a day. Boom! Now you’re consuming in a method that’s each healthful and consistent with what’s intrinsically significant to you — and that’s the important thing to staying motivated.

Now we’ve coated the significance of values in aim setting, let’s bounce into how to set values-based objectives so you can begin getting the outcomes you’re after.

5 Steps to Setting Values-Based Goals

At GGS, we’ve labored with tons of of hundreds of ladies to assist them obtain their well being and health objectives by our articles, certifications, free programs, and GGS Coaching program. As such, we’ve developed a dependable five-step methodology that ensures you:

Set significant objectives that align with what’s necessary to you.
Know precisely how to use these values-based objectives to type a sustainable, efficient motion plan.
Understand how to troubleshoot alongside the best way.

We’ve additionally created a helpful worksheet so you possibly can work by this course of by yourself when you’re performed studying!

Click right here to obtain the worksheet that may information you thru the steps outlined on this article.

(Are you a coach or coach? This worksheet is a nice train to do together with your shoppers.)

Step #1: Get Clear on Your Values

You can’t set values-based objectives when you don’t know what your values are!

Your values can (and may!) be established in a few completely different areas of your life:

Your physique, well being, and health

For the needs of this text, we’ll be focusing in your values as they relate to your physique, well being, and health.

To decide your values, strive the next train.

First, take a while to create a checklist of your prime 10 well being and health values. You’ll discover a checklist of values to select from (although in fact, you possibly can add your personal!) and a few house to work by this in your downloadable worksheet. Keep the next immediate in thoughts whilst you make your alternatives:

When you consider your physique, well being, and health, which values do you most strongly establish with?

Next, slender that checklist down to solely your prime 5 values. Then, slender these 5 down to your prime three (so as of significance).

Now that you just’re outfitted together with your prime three values, you may get to work setting these objectives!

Step #2: Set Your Outcome-Based Goal

If your values are your North Star, consider your outcome-based aim as your vacation spot on a map; it’s the place you finally need to find yourself.

These objectives are sometimes numbers-focused, like dropping a sure variety of kilos or doing 20 push-ups.

Chances are, you already know your outcome-based aim, or maybe a few come to thoughts as you learn this text. Either method, earlier than you establish precisely what you need to work towards, there are three pointers to comply with:

Only work on one or two outcome-based objectives at a time. Any greater than that may divide your focus and vitality, leading to burnout.
Be ready to work in your aim(s) for 12 weeks. Your objectives want a deadline not solely to assist preserve you centered, but in addition so you can also make adjustments if wanted. An finish date of 12 weeks offers you with a possibility to consider how issues went after which set a new aim. (Keep in thoughts that some outcome-based objectives take longer than 12 weeks to obtain. But for this framework, I like to recommend breaking massive objectives into smaller chunks that may be realistically achieved within the 12-week timeframe.)
Be positive your aim(s) align together with your values. Before you begin working towards your objectives, run them by a “values filter.” Ask your self:

How do these objectives align with my values?
Will reaching these objectives enable me to reside in a method that’s necessary to me?
Will reaching these objectives have a optimistic impression on my life?

Now you’ve decided your final aim and made positive it aligns together with your values, you possibly can transfer to the following step: setting behavior-based objectives.

Step #3: Determine Your Behavior-Based Goals

While it’s nice to have a vacation spot, you’re going to have hassle getting there with out instructions. That’s the place behavior-based objectives are available.

Behavior-based objectives are the precise motion steps you (or your shoppers) are prepared, keen, and ready to take every day (or a few instances a week) to transfer towards your final aim. They enable you to constantly rack up small wins and achieve a sense of ongoing achievement.

Establish one or two behavior-based objectives to get you began. That could not sound like a lot, however belief me, something extra may be overwhelming and, subsequently, powerful to persist with. Behavior change is difficult work!

It’s necessary to set behavior-based objectives you’re assured you possibly can constantly obtain time and again. If you have a look at your conduct objectives and suppose they sound too straightforward — excellent! (You’ll be growing the variety of behavior-based objectives in a while.)

If you need assistance figuring out your behavior-based objectives, do that train:

Consider that the massive dial-movers for many well being and health objectives fall into a number of of the next 5 classes:

Daily motion

Now, write down a bunch of behaviors for every class that might enable you transfer towards your outcome-based aim. Then, select the one or two behaviors on that checklist that stand out as essentially the most sensible and achievable for you to work on proper now.

For instance, let’s say your outcome-based aim is to lose 40 kilos. Obviously, we don’t suggest dropping 40 kilos in solely 12 weeks! But dropping 10–15 kilos could also be completely doable. So in your first 12-week part, let’s think about your first aim is to lose 15 kilos.

Your behavior-based objectives would possibly then be:

Resistance practice thrice per week. (Exercise)
Include a full serving of greens with a minimum of two meals per day. (Nutrition)

Next, check-in to be certain these behaviors align together with your values. To use the above instance, in case your prime three values are power, freedom, and autonomy, then resistance coaching aligns with the worth of power, and selecting which veggies to eat and when aligns with the values of autonomy and freedom. Check, test, and test!

Step #4: Plan Your Action Steps

The motion steps you are taking to obtain your behavior-based objectives are what we name Implementation Intentions.

Clear and particular Implementation Intentions give you the precise steps to transfer towards your aim; there’s no guesswork. After all, a aim of understanding thrice a week is nice, however with out a detailed plan for making that occur, there’s a lot of room for error.

To decide your motion steps, take into consideration precisely what you want to full your behavior-based objectives. This is the “what, where, when, and how” portion of your plan.

So in case your behavior-based objectives are:

Resistance practice thrice per week.
Include a full serving of veggies with a minimum of two meals per day.

Then your Implementation Intentions could be:

Resistance coaching on the gymnasium for 45 minutes each Monday, Wednesday, and Friday night at 5pm.
Stocking up on contemporary veggies on the market each Sunday and chopping them up in order that they’re prepared for the week.

Need assist figuring out your motion steps? Or merely aren’t positive the place to begin? Get the one-on-one help you want in our GGS Coaching program.

Step #5: Anticipate Obstacles and Create a Back-Up Plan

Obstacles are the potential limitations that forestall you (or the ladies who come to you for assist) from reaching behavior-based objectives.

Take a second now to envision the aim you’ll be working towards for the following 12 weeks. What obstacles would possibly pop up and forestall you from reaching your behavior-based objectives? Maybe it is working lengthy hours, household obligations, or an previous harm flaring up. Make a checklist of the 5 almost certainly potentialities, and create a backup plan for navigating each. (There’s a house for you to do that in your downloadable worksheet.)

A helpful method to do that is to use “if, then” language:

“If there’s a chance I’ll have to work late, then I’ll bring my gym clothes and get a quick session in on my lunch break.”
“If I’m worried there won’t be enough veggies at our family’s lasagna dinner next weekend, then I’ll bring a big salad to share with everyone.”
“If my knee injury should flare up again, then I’ll research some upper body and seated exercises I can do so I can continue training safely.”

Congratulations, you’ve accomplished the 5 steps! This may be difficult work, so excessive fives for that!

Now you’re prepared to put the plan into motion and begin working towards your aim. Next, I’ll train you what that appears like in apply.

How to Put Your Plan into Action

For the following two weeks, give attention to reaching your behavior-based objectives, aiming for a minimum of 80 % consistency.
Use the chart in your worksheet to observe your behaviors as you full them. (Or, you need to use a calendar, pocket book, or habit-tracking app.)
After two weeks, assess your progress. If you accomplished a conduct a minimum of 80 % of the time, add one or two new behavior-based objectives to work on for the following two weeks. (Go again to Step 3 and repeat the method from there).
If you didn’t attain 80 % consistency, chances are you’ll want to scale back the conduct to one thing you realize you possibly can undoubtedly do. So when you have been aiming for 3 45-minute resistance exercises per week, scale back the frequency or length (or each) till you’re ready to meet your aim.
Repeat this course of for 12 weeks, then consider your progress. If you reached your outcome-based aim — Congratulations! You can return to Step 1 and set a new one. (But don’t neglect to take the time to acknowledge and have a good time your achievement!) If you didn’t fairly hit your aim, chances are high, you continue to made progress! Set a new outcome-based aim (even when it’s solely a minor variation of the previous one) and bear in mind — each motion you’re taking is shifting you towards your required end result, and each motion will enable you reside in alignment together with your values. Celebrate each step of the best way.

What If I Still Struggle to Stay Motivated?

Hey, life occurs. And meaning even when your objectives align together with your values, it’s nonetheless attainable to really feel a dip in your motivation from time to time. I’ve acquired you coated with these three ideas for navigating the bumps within the street and staying the course:

Come again to your values. You would possibly discover it useful to write them out in a journal, or repeat them to your self whereas respiration deeply for a jiffy. Post your values on a sticky word on the fridge, your nightstand, or the toilet mirror so you will see them day by day. You may set cellphone reminders as effectively!
Consider what you “don’t value”. In addition to occupied with what you need to transfer towards, it might assist to take into consideration what you need to keep away from. For occasion, when it comes to your well being and health, you may want to keep away from sickness, harm, and worry. This can assist solidify what’s actually necessary to you to attempt for, reminiscent of vitality, power, and confidence.
Curate your social media. The content material you eat can have a large impression in your mindset and behaviors. Consider unfollowing accounts that don’t align together with your values, and searching for out people who do. For occasion, when you worth freedom, chances are you’ll not need to comply with accounts that promote strict meal plans. Instead, search for some you possibly can relate to, that promote a balanced and versatile method to diet.

The Wrap-Up

Hopefully by now, you see the ability of values alignment in aim setting. Maybe you’ve even had an “aha!” second, or one thing “clicked”. If so, you’re most likely itching to shut this text and get to work.

Before you do, let’s recap how to use values-based aim setting to get outcomes:

Identify your prime three values that relate to well being and health. Use our downloadable worksheet to assist information you.
Set an outcome-based aim that aligns with these values and you’ll work towards for 12 weeks.
Choose one or two behaviors that may transfer you towards your outcome-based aim, together with the precise motion steps required to perform these behaviors.
Anticipate and plan for any potential roadblocks that would forestall you from reaching your behavior-based objectives.
Evaluate your progress each two weeks. If you’ve reached 80 % consistency, add one or two new behavior-based objectives (and motion steps) to your routine. Otherwise, modify the behaviors to one thing extra doable and check out once more. Repeat the method for 12 weeks, assess your progress, and have a good time! If you may have extra you need to accomplish, set your subsequent outcome-based aim.

There’s no query that adopting new behaviors to obtain your objectives is difficult work, however it doesn’t have to really feel pressured, disturbing, or inconceivable.

When you set objectives which are in alignment together with your values, not solely do you set your self up on the trail to success, however you additionally discover goal and pleasure within the course of. It’s a win win!

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