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Episode 134: Goal Mapping 101

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It's 2022. You've decided on the meaningful resolution that's going to be your guiding light for the year, and now comes the scary part... turning that vision into your actual reality. 

But how do you do it? Like really do it?

How do you stay motivated when life tries to drag you down?

How do you stay consistent through a whole year of birthdays, holidays, weekends, happy hours, stressors, celebrations, vacations, and everything in between?

How do you navigate through bumps in the road, set backs, and unforeseen obstacles, and still make it to the other side of 2022 saying, "I did it!"?

With these 3 simple, but powerful steps:

1. Break your goal down into bite-size, doable pieces.

For example, instead of just setting your goal as 'weight loss' and setting your strategy as 'eat healthy and exercise', get super specific with your action steps.

What this might look like...

  • Each week adding one additional serving of produce until you hit 8 servings per day.
  • Working out 5 minutes per day, and adding on 5 minutes every 2 weeks until you've reached at least 30 minutes per day.
  • Taking 15-20 minutes to eat each meal.
  • Serving all of your food (as opposed to eating out of a bag).
  • Committing to trying one new healthy recipe per week

Pick whatever habits you think will be most impactful for you, and then work on just 1 or 2 at a time until you have a whole arsenal of healthy habits. 

When you break your goal down this way, it takes what starts as an intangible dream and it turns into a clear roadmap guiding you from where you are now to where you want to be.

2. Actually figure out how it's going to fit into your daily life.

A lot of people make plans to do things they haven’t actually created time for. A lot of people also make plans based off of their best day when we should be making plans based off of a realistic day. 

So once you've picked your habits and the order you're going to work on them, put them directly in your calendar, in a specific time slot. 

Going to start out with 5 minute workouts? Fantastic!

When is that 5 minutes going to happen? Right when you get up? During your lunch hour? After work? After dinner?

5 minutes doesn't seem like much. But because of that it's easy to shrug off and procrastinate.

Which is why we need to get in the habit from the get go of putting it in our schedule and protecting that time. 

By getting specific with our plan of action, and getting diligent with our calendar, it makes it significantly harder for life to 'get in the way'.

3. Make sure you remain focused on what you do have control over and not what you don’t have control over. 

I like to have my clients fill out a Columns of Control worksheet where they create 3 columns with the titles being Total Control, Some Control, and No Control.

It's so easy for us to focus on all of the things that are out of our control and that leads to us feeling like we are victims of our circumstances, powerless to affect change in our lives.

But if we can intentionally shift our focus to all of the things we do have agency over (which is usually more than we think), it empowers us to find solutions, make changes, and problem-solve our way towards success.

Feeling overwhelmed? Don't know where to start? Looking for some support?

I understand. Believe me, I am highly aware that while these steps come second nature to me after coaching them for a decade, at the beginning it can feel like a lot.

You may be wondering what's the best way to break down your goal? What habits should you focus on first? How do you find time to fit these new habits in when your days already feel so overwhelmingly full?

Well, that's what I'm here for. In my Follow Your Gut Program I'll be holding your hand through the hardest part of the journey... getting started.

You'll know exactly what steps to take each week to keep the needle moving steadily towards your goals.

You'll get on-going support from me like an on-demand coach in your pocket any time you need encouragement, accountability, or questions answered.

Plus you'll get a crash course on overcoming the root of most weight struggles (gut health, metabolism, and an unhealthy relationship with food). 

Ready to take the leap and start 2022 on a strong foot? Click here to join the January cohort of Follow Your Gut before doors close January 9th!


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