Although it just worked out that way, the morning of the spring equinox seems a fitting time to review, reflect and refresh our goals. I'm going to share some dribs and drabs I have collected about goal setting and attaining. Won't you join me? Welcome to WHEE!
WHEE (Weight, Health, Eating and Exercise) is a community support diary for Kossacks who are currently or planning to start losing, gaining or maintaining their weight through diet and exercise or fitness. Any supportive comments, suggestions or positive distractions are appreciated. If you are working on your weight or fitness, please -- join us! You can also click the WHEE tag to view all diary posts.
I've got a few pages of chicken scratchings, notes I took about 4 months ago and haven't looked at since. In my research, I haven't seen any literature that supports that approach! Time to regroup and recommit.
Basically, effective goal setting starts with knowing what your values are. Your goals naturally flow from these. You can check out http://www.dailykos.com/... for a simple exercise to help you determine your values.
Here's a page in my notes headed "6 Steps in Basic Planning."
- Setting goals: Write them down, keep them visible, review them regularly.
- Generate alternatives.
- Explore alternatives.
- Make the decision.
- Formulate a plan.
- Evaluate the implementation.
Looking at a list of goals I made about 4 months ago it quickly becomes apparent that I have slipped up in some areas and done ok in others. I did write down my goals, they were fairly typical. Reach a certain weight, eat healthfully, exercise, get organized, etc. However, I haven't kept this list visible and even if I had, as I survey the current clutter (I moved into a studio apartment in the fall, which has made the organizational aspect more critical and more challenging) I realize I wouldn't be able to see them anyway.
Hmm, generate alternatives. Well, reading what I wrote 4 months ago, I don't know for sure what that means. Maybe someone will be able to help me out here. I am guessing number 2 and 3 means listing what will happen if you don't have a plan. So, if I am right, the alternatives for me would be that I'd continue to be overweight and unhealthy, and disorganized.
I have done number 4, made the decision, at least in regards to the weight and health goals. And I have formulated a plan, number 5. Ah, was that a lightbulb that just flashed? A couple weeks ago I wrote about feeling grumpy and I now believe that I was essentially feeling stuck. After all, it is mud season in these parts! And I think that I need to spend some time with step 6. With health goals, there is no immediate impact from mistakes so I need to up my commitment to a system of accountability.
I've done well implementing the "exercise as priority" aspect of my health goals. But I am realizing that the dietary aspects are a weak area. In reviewing some of my "numbers" I am reminded that my weight loss caloric range is 1200 to 1400 calories a day and that my maintenance caloric level is 2050 calories a day. I am pretty sure this is where I need to tighten up. I suspect I am hitting 2000 most days. 1200 is fairly agressive and not practical for me on an everyday basis but, uh, 2000 will not get me to where I want to be.
I'm feeling a little insecure as I write this. I guess, on a certain level I am feeling like, "I suck at reaching my goals! Who am I to write about goals? OR values? Huh???" Well, that is a topic for another diary. Let's move on.
One thing I've come across regarding goal setting that I like is the SMART principle. Goals should be specific, measurable, attainable, relevant and time-bound. Based on the work of Dr. Edwin Locke, it basically says that we will do better reaching our goals if we say, for example, "Lose 10 pounds in the next 6 months" rather than "Lose weight."
I often procrastinate. It's one thing to vote in an online poll that I will do an exercise to help me clarify my values. It's another thing to do it! I'm going to go out on a limb here (is that a pruning saw tucked in my back pocket?) and share a couple short term goals. Then, after posting this diary, I am going to get my calendar out and schedule the time to make it happen.
My goals for the week of March 21, 2010:
- Organize my WHEE notebook.
- Complete values clarifying exercise.
- Track my calorie intake, daily. Starting... right now!
What tips do you have to share for setting and attaining goals? Do share and thanks for stopping by. Here's something about goal setting from a guy I like:
Insecure or not, we all have something valuable to share to help hold each other up. You may never know the good you do for someone else by sharing your story. But, in this forum, you might! Won't you consider picking up an open slot? Leave a note in the tip jar.
March 20
Sat PM - Edward Spurlock (Wansink, Ch. 4)
March 21
Sun AM - louisev (weekly diary)
Sun PM - WHEE Open
March 22
Mon AM - NC Dem
Mon PM - WHEE Open
March 23
Tues AM - WHEE Open
Tues PM - WHEE Open
March 24
Weds AM - WHEE Open
Weds PM - Edward Spurlock
March 25
Thur AM - WHEE Open
Thur PM - WHEE Open
March 26
Friday AM - WHEE Open
Friday PM - Wee mama back from hiatus?
March 27
Sat AM - bloomin (weekly diary)