1.) Write down 5 fitness/health goals for the next 100 days
Right now. Don’t wait.
Don’t do another thing. Grab a piece of paper this very moment, and write down 5 goals you want to work towards in the fitness/health realm for the next 100 days.
They can be whatever matters to you, like “Deadlift 300 pounds” or “Lose 20 pounds of body fat” or “Get a strict pull-up” or “Track my food every single day” etc.
I’ll wait patiently, just like this pussycat.
Did you do it? Seriously, I’m really asking. If you haven’t done it, do it now.
2.) Look at your 5 goals, then cross out two of them
Don’t stress. Those two goals will wait for another day, another week, another month. They are not your priority at this moment. (And nobody call Ellen. She’s safe for now.)
But you? You right now have 3 goals. THREE. 3. Only three. Remember that.
Why is this important? Why did I have you write five goals only to have you cross out two of them?
Because most of us need to cross out two goals for right now. Most of us have too many goals in our heads, too many priorities, too many things of urgency that detract from our achievement of the important. (There’s often a difference between the urgent and the important, but we forget that. Read “Dwight Eisenhower Nailed a Major Insight About Productivity.” ) We rush around trying to do everything and so we end up accomplishing less than we could if we were smarter about your priorities and our time.
See, our best intentions become distractions simply due to the number of objectives. We often would be wise to reduce our scope and thereby increase our productivity.
Achieve this task, then this, then this.
Find the next three goals and achieve them. Be a chicken and lay one egg on one nest, then another, then another. Don’t try to lay five eggs in one plop.
This is key because the psychological drag of unfinished goals adds up. When we can’t mark something off as done, we feel like losers—whether that label is fair or not. (This is one of the reasons that “To Do” lists can actually work against your productivity. Read “Why Creating a To-Do List Is Derailing Your Success.”) Help your list and your mind by reducing the number of your focus goals for the next 100 days.
Now, look at your list again. Those three goals don’t seem as overwhelming, right?
- Create steps to work towards them
- Add specifics
- Establish deadlines on your calendar for mini-achievements on that road to your goal
- Don’t stress
You can adjust the plan as you go, but you need to make a plan before you can re-adjust your plan. (As someone recently said, “You can’t be ahead of schedule if you didn’t make a schedule to begin with.” Oh yeah. Duh.)
You’ve got 100 days. You’ve never had these exact 100 days that you will have right now. (None of us have. Think about it.) These 100 days can be fantastic, full of effort and struggle and defeat and victory! Or they can be nothing. Mere wind in the soundtrack of your life. More passing of the time and less living of that time. More frustration and less release.
Don’t let that happen! Be smart. Take your list of three goals and tape them to your bathroom mirror (or someplace else you can see them each and every day). Force yourself to stay in the moment. Do what you can today to move toward those goals. Then do what you can again tomorrow. Don’t beat yourself up if you fail, but also don’t rest on your laurels if you achieve. (Read “There Will Come a Day.”)
Remember, this race goes not to the swift but to the consistent. Life is a target shoot, not a foot race. It’s more important for you to hit your personal target than it is for you to get to the wrong target first.
So, be consistent.
- Do something today
- Do something tomorrow
- Do something every day (if you can) for 100 days
Measure and evaluate.
- Then write down five more goals.
- Cross out two.
- Focus and get to work again
Follow this pattern repeatedly until you get where you want to be, and even then keep moving. You got this!
(Note: If you like this concept, you can find more tools like this in my latest book: “Strong Starts in the Mind: Workout Journal #1.”)
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