Steps to Setting And Achieving Goals- How to guide

If you’re bored with life or think you’re just lazy, seriously pay attention to how you perceive things and the internal dialogue that goes on in your mind every day. Observe this for a week and what you may find under that boredness and laziness is a bunch of inner negative bullshit (dialogue) that you’ve been telling yourself for years.

We are constantly thinking, whether we are actively putting the thoughts into our mind or allowing life to dictate what we think based on your experiences. We are ALWAYS thinking. So how do we use our thoughts to create the life and person we want to be?

At some point during our lives, we all feel overwhelmed when trying to make a change that we know is for the better but is still challenging all the same time. Unfortunately we are such complex beings that willpower alone won’t necessarily work. The three most helpful things you can do for yourself (without relying on anyone else) is to set goals, use positive affirmations and visualize your success. GAV.

Setting Goals

If you want to get things done, goal setting is the most effective way to achieve your desired results.  The great thing about setting goals is the process of actually setting your goals can be applied to any area of your life. We are more familiar with setting goals or to do list for work or family life, rather than personal, but the principles are consistent in every area of our lives. Take for example a shopping list. A shopping list is a list of things you need to be able to make something (a recipe), that you want. You need to put in effort to identify what it is you need (the ingredients), write them down on your list and go about putting a plan in place to end up with the meal you desire on your plate.

A shopping list really is a very basic goals list, no-one is going to get the ingredients for you, you literally need to take yourself to the supermarket, find the correct products on your list, put it in your trolley, take it to the check out, pay the operator, take the bags to the car, load the car, drive home and create your meal. It can actually be a big ordeal. But because this is an every day event, we see it as a normal part of life. Setting steps to reach your ideal health and fitness goals is the same and if you stick to it, after 60- 90 days it will be as habitual as completing the grocery shopping.

Example of setting a fitness goal

In 3 months I want to have lost 5kgs

(Just like a shopping list) what do I need to do to make this happen?

I need to exercise 4 times a week for 45minutes to 1 hour with at least 20 minutes of this time spent at peak heart rate.

How will I do this?

To do this I will exercise on Monday morning before work, Wednesday after work, Friday lunch time and Saturday flexible.

Measuring my progress

Each 2 weeks I will review how my weight loss is progressing, how my clothes feel and how I am feeling about myself. This is an opportunity to make any changes which could include; increasing exercise activity or replacing one exercise with another.

This is a temperature check that allows you to measure if you’re on the right track to achieving your goal at the end of the 3 months. If you do this correctly, amending as you go, there is no other option than reaching your goal and finding success.

Positive affirmations

This is the stuff that is going to get you through the hard times and have you experience life in the most enjoyable way. When you think about it no one knows what you’re thinking, you could be thinking life sucks and no one will know. Alternatively you could be thinking you’re awesome, ridiculously good looking and the best thing since sliced bread. And STILL no one would have a clue.

Think about it, what do most famous people have in common (sport stars, movie stars etc), truckloads of self-confidence, self-belief and sometimes a massive ego. Most famous people put this down to self-administering thoughts. Whether it be repeatedly telling yourself you’re ridiculously good looking or that you will continue until you succeed and be the best at what you do. As Willie Nelson said, ‘Once you replace negative thoughts with positive ones, you’ll start having positive results.’

You are constantly thinking, whether you are actively putting the thoughts into your mind or allowing life to dictate what you think based on your experiences. We are ALWAYS thinking.

So why not decide what thoughts you feed your brain and the outcomes you want to have? If you’re constantly thinking negative thoughts about yourself, filling your mind with self-doubt and fear, you can’t expect to have any other outcome then feeling and seeing negative and debilitating situations. You shape the experiences you have because you are constantly telling your brain what to see and what to feel, whether you’re aware of it or not, it’s happening.

If you chose to be your biggest fan, repeatedly telling yourself how great you are, how you can achieve whatever you set your mind to, how confident you are and how you love yourself, how do you think your mind and body will react? Let me fast forward for you here, the answer is FANTASTICALLY and with open arms!

It will love you for it. You will be in the same situations as now but this time instead of feeling and seeing anger, hurt, and unhappiness you will feel the opposite. You don’t need to feel this way about yourself right now, to be honest it’s rare to have people walking around feeling this confident and fabulous without having to work at it. BUT the great thing about our brains is they can’t tell the difference from a real experience to a thought we create that we play in our heads over and over again mixed with emotion. Fake it until you make it. Do this for 1 week and you will start to feel and see a difference. Image how you would feel if you did this consistently for 3-6 months OR for the rest of your life. You would literally become unstoppable at whatever it is you want to achieve or become.

Once you decide this needs to become a daily habit, like anything, the more you do the better you become. The great thing is, you can do this whenever you like because no one can read your mind. You can do this on the toilet, you can do it on the train, the bus, whilst your exercising or when you go to bed. If you need a little pick me up in the middle of the day, self talk will give it to you. You’ll feel silly at first, so ignore those negative thoughts you say to yourself, persist and see how you feel.

Visualisation

Take it from Arnie Schwarzenegger

As a young athlete, Schwarzenegger swore by the power of visualisation to reach his body building goals. He said, “I had this fixed idea of growing a body like Reg Park’s. The model was there in my mind, I only had to grow enough to fill it. The more I focused in on this image, and worked and grew, the more I saw it was real and possible for me to be like him.” Later when Schwarzenegger moved into politics, he adopted the same tactics: “It’s the same process I used in body building, what you do is create a vision of who you want to be and then live that picture as if it was already true.”
Visualisation is one of the most effective ways for you to reach your goals.

How does it work?

If your goal is to look amazing in your bikini this summer, visualise just that. Picture yourself sitting at the beach looking fabulous and hold that image. You also need to add feeling to the image, if you tie emotion to the visualisation (picture) your brain will remember this feeling and associate it with the picture of you looking fabulous. Our brain is built to seek and acquire what you tell it (or advertising tells it) you want. In other words tell it what you want and it will do whatever it can to get it.

If you picture yourself as already having something or being something, your brain will do whatever it can to seek that out and achieve that for you. The brain will make you aware of ways to achieve your goal that you weren’t aware of.

For your visualisation to be successful, it is important to visualise yourself doing the hard yards to get whatever is it you want. For example, in the instance you want to achieve an amazing body, you need to visualise and create the feeling of how will you feel when you’re doing your workout and then once you have finished. Run that scenario through your mind from start to finish. From the huffing and puffing to the triumph and sense of accomplishment at the end. Including the hard yards conditions your body, so when you’re actually doing the exercise your brain thinks ‘Ok, I’m familiar with this feeling and this feeling is going to result in the success I want.’ Finishing it with the positive feeling of completing your workout helps you’re body and mind get through the hard yards as it knows the reward is coming because you’ve done (visualised) it before.

Your brain cannot tell whether your thoughts and feelings are fact or fiction SO tell it the story you want to live and choose your happy ending.

Last Note

GAV: Goals, Affirmations and Visualisation are 3 peas in a pod and rarely work on their own. You cannot  visualise what you want and expect it to happen with no effort. That will only end in tears. What these 3 super chargers are great at doing, is to get your mind and body working together so you can work towards conditioning your brain (thoughts and beliefs) to achieve whatever it is you want. It’s not the goal that people struggle to achieve, it’s the internal programming that we’ve brainwashed ourselves with. It’s the negative voice, the un-empowering words we tell ourselves each day that we start to believe and eventually we settle. If you’re bored with life or think you’re just lazy, seriously pay attention to how you perceive things and the internal dialogue that goes on in your mind every day. Observe this for a week and what you may find under that boredness and laziness is a bunch of inner negative bullshit (dialogue) that you’ve been telling yourself for years which has resulted in you feeling helpless and resulted in you giving up on experiencing anything new. You’re not bored, there is plenty to do and to learn and enjoyment to be had, but if you don’t have the positive dialogue in your mind and the confidence that comes from that, you opt out of new and enjoyable experiences and it’s an ongoing loop. You need to break the habit.

There is little difference in people, but that little difference makes a big difference. The little difference is attitude. The big difference is whether it is positive or negative. W. Clement Stone

 

 

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