Hopefully by now you guys have done the following:
- Come up with a list of 50 things (Goals)
- Put timeframes to each (6 month, 12 months, 3, 5, and 10 years)
- Chosen 5 or more of your goals and applied the S.M.A.R.T. mnemonic
Goal setting Part 4: Focusing on the future by reviewing past successes and achievements.
Based on my conversations with quite a few of you guys, this whole Goal setting thing seems to be a very, very new thing – eg. For some of you, this is the very first time in your lives, that you’ve really even thought about setting goals. Some of you seem to be overwhelmed by the prospect of locking yourselves into clearly defined end state at a specific date in the future but that’s probably because you’ve forgotten about your past achievements.
Perhaps you doubt your ability to achieve of succeed in the future, so it’s easier to just keep on keeping on, never really failing because you’re never really aimed for anything. For those of you battling with completing part 1 (a list of 50 things) fleshing out your list can be made heaps easier if you first write down a list of your past achievements and successes [wins]…
Capture every win
When it comes to training you should know by now that we want to track your results. Some days are gold and some days aren’t so gold. If you hit a PB today and put 2.5kg on your snatch – than thats a win. If you made it through a session of thrusters without uppercutting yourself in the face – thats’s a win. Training wise you’re going to get these wins all the time. If you’re working on applying the SMART mnemonic and you’re up to the ‘A’ (achievable) part on a specific goal, you should be able to look at your past achievements and realise that what you’re aiming for is indeed achievable – you can see it is because you’ve already got a proven track record of progress.
Beyond my own physical training successes, I’ll try and capture every time I get some positive feedback (it in my notebook or evernote app) and count/track it as a win. I find it not only helps when I’m feeling down on myself in the future it also becomes tangible data. If 1 or 2 of our guys and girls get something out of what I do every now and then, it means that it’s all been worth it and it keeps me motivated to continue to do what I do. I can remind myself that I’ve got a proven track record of helping people to get better and also a defined data point (eg. the amount of positive feedback received) to review my progress towards achieving future goals of helping even more people.
This week’s home work
Start by coming up with a list of 10 notable wins/achievements/successes in your past. You can pull these from the last 12 months or from the last 20 years. Things that you’d look back on and go “Yeah, nice, that was a win… put it on my tab…”
It could be in any of your areas of focus – eg. health and fitness, family, relationships, habits, finances, etc. You finished school or Uni, You got promoted at work. You started your own business. If you’re married and/or a parent, things like the birth of each of your kids is a win. The fact that you’re still married (with your partner) is a win. The fact that you’re back at training after being off with injury/surgery is a win – there, I’ve already given you more than 3?!
You don’t have to show your list to others and you definitely don’t have to limit it to 10 but I find it’s pretty handy when you’re setting future goals, to look back at your past successes and know that you’re totally capable of anything you dream of because you’ve already ‘succeeded’ in the past.
The spooky ‘X-Files’ stuff…
Even if you show no one, the shear fact of writing down your dreams and goals releases something into the ‘ether’ (although I’m not sure what?!) and things get ‘set in motion…’ #spooky? Yes – Well I think so anyway…
A: 1RM Snatch
B: Clean & Jerk VOL
C: 5 rounds for time (8 min cap):
- 10 pull-ups
- 10 Russian swings(24/16kg)
Post loads, times and training notes to comments.