I want to clarify first, that goals don't have to be about physical achievement alone. My own yearly list is a spattering of spiritual, physical and intellectual goals, as well as goals we've set as a family unit. I know every person is different, but for me, achieving my goals has more to do with proper planning/preparation and less to do with the difficulty of the goal. I set large, yearly goals with smaller benchmarks to keep me on track. In addition, I also set weekly goals aimed at reaching the next benchmark. When I set a goal, I follow the 'SMART' method (I'm not sure of the original author):
S- Specific
M- Measurable
A- Attainable
R- Realistic
T- Timely (include a specific deadline)
For the most part, it's been a bit of a trial and error process. Saying that you'd like to eat healthier is well intentioned, but how do you know when your goal has been met? To make the goal more specific, your smaller weekly goals can include something like, this: In bed by 9pm, replace all sugary drinks with water etc. This specificity makes it much easier to measure your success; either you were in bed by 9pm, or you weren't. Simple.
Attainable goals can be hard to decipher, and this is the area where some of my friends have experienced frustration. This is where your imagination comes into play, and some reflection and meditation may be in order. Remember, that if you're setting a large goal, it will be necessary to set smaller milestone goals to get you there one step at a time. You will be amazed at what you can accomplish if you take it one step at a time. It can also be very encouraging to have evidence of your progress. Inexperience can be intimidating, but remember that those with experience are usually very willing and excited to share their knowledge. Never be afraid to ask for help and opinions.
As you get into the habit of setting and attaining goals, you will discover that you are capable of more than you ever imagined, but you will also find your limitations. Don't let that be a discouragement, but a nudge in a different direction. Make sure the goal is realistic, based on your finances/family responsibilities and take into account any physical restrictions. Personally, as a rule of thumb, I think of something really hard that I should be able to achieve if I work my derriere off, and then up the ante again until I have one foot in crazy. But that's just me.
All of your goals should have a specific timetable, even if it's purely a new year's resolution. You need to have a deadline that will keep you from hitting the snooze bar at 5am. Believe me, if you're not fully committed, that bed gets comfier with each day that passes in those dreadful first two weeks. And they ARE dreadful. Tell yourself before you go to bed that your workout is non-negotiable, I've even been known to lay in bed at night and repeat, "I will wake up with my alarm, I WILL wake up..."
Establish a routine until it becomes habit. Right after I had an emergency delivery with my third child, my body was a mess. Some days, working out was just impossibly painful. On the days that I needed to rest, I still went through the motions of getting my workout gear together and going to the gym, but I would sit in the sauna or hot tub instead of working out. I knew that I had to keep the habit of going to the gym or it would be easy to falter.
On failure... there will be goals that you do not reach. Let yourself be upset. Learn from your mistakes, but never let them drag you down. If you're looking for a reason to quit, you'll easily find one and no one will stop you. Take control. Focus on the positives instead of dwelling on the negatives. Use failures as fuel for your next endeavor or even another try at the same goal. Remember to be somewhat flexible. Life happens. Injuries happen. Family emergencies happen. This is not failure, but merely postponement. If you set your lifetime goals higher, then putting off a race to take care of responsibilities is not a setback, but a step in a more eternal direction.
I do not profess to be any kind of a professional, but hopefully these few tips should get you started in the right direction for the new year! Give yourself the chance to be surprised by your own strength.
