How to Set and Stick to Your 2020 Goals

Starting the new decade with the right mindset and a fire in your heart

We are at the end of another year and even crazier, another decade! The end of the year is always a time for reflection but more importantly, it’s when the promise of a fresh new year is the perfect time to set goals.

Whether you have fitness/health goals, financial goals, career goals, or relationship goals–the process of achieving them can be a hundred times harder than it is to set them. Simply stating “ I want to lose 20 pounds this year” is not going to cut it. Statistically speaking,  around 80% of people who set New Year’s resolutions give up within the first couple months. 

 

 


Not you—not this time! 

 

By approaching goals with the right mindset, you will not only stick with them, you will crush them. Here are 4 ways to make sure you are approaching 2020 with a positive mindset.

1) Take the time to reflect

If you remember your goals last year, or better yet, have them written down somewhere, get them out. Take the time to look at them, think about what kind of progress you made, and where you fell short. Try to pinpoint where you did great work and not-so-great work. Take out a notebook or open notes on your phone and ask yourself these questions…

What things did you accomplish that puts a smile on your face?

This could be anything from running a 5K, doing 5 toe push-ups, being able to attend all your children’s school functions, or maybe you attended a group fitness class for the first time.

 

What worked?

Look at your above list and really reflect on how those items were able to work. Maybe you worked on scheduling “you” time that allows you to fit in a run or walk everyday. Maybe you focused on saying no to items and people in your life that don’t align with your values. Maybe you asked a friend to hold you accountable–try to get specific as possible!

 

What did NOT work?

This can be hard but it doesn’t need to be negative. Perhaps you learned that you are better off working out first thing in the morning instead of saying you will go after work. Maybe you really just despise running. Either way, figuring out what didn’t work will help you plan for next year.

 

After you answer these questions, be sure to also note what you are grateful for from this past year. Write down 10 of these bad-boys! Ending one year and starting the next with a grateful heart is key to sticking to those goals.

2) Creating Value Based Goals

While creating S.M.A.R.T. goals (see below) are extremely important, so are creating value based goals. Goals like “lose 20 pounds,” “join a gym,” or “run a 5K” are fantastic, but they are missing one key element in order to be successful: your values and how your goals align with them.

For example, maybe one of your values is time with family or setting a healthy example for your children. Then “joining a gym” becomes “I attend a 5am bootcamp to start my day and have more time with my kids after school.” And “run a 5k” becomes “I run 5k races to show my children that they can do anything they put their mind to, even if it’s hard sometimes.”

 

Taking it to the next level, these value based goals should ALWAYS have an emotion attached to them AND be written in the present tense. It sounds confusing, but the science behind it is extremely powerful– it’s all about rewiring your mindset. 

 

For example, let’s say that one of your goals is to attend bootcamp 4 days a week. It would look something like this…

 

“I attend bootcamp every morning to ensure that I take some “me” time and this makes me feel proud and energized.”

 

Words like “will,” “want,” and “need” can cause your brain to look for loopholes and bargains. Writing in the present tense with emotion sparks a unique motivation to do whatever it takes to make it happen. It’s kind of like when your parents used to ask you if you cleaned your room and you said yes and then proceeded to rush around in a panic to get it done before they came to check. You already said you did it, so now you HAVE to do it. Get it?

 

3) S.M.A.R.T Goals

This acronym has been around for a while and with good reason. Goals need to be Specific, Measurable, Attainable, Relevant and Time-driven in order to be successful. When writing a goal, it is important to go through the S.M.A.R.T acronym and make sure it hits every point. Let’s look at a goal and break it down.

 

Goal: 10 unmodified burpees in one minute by June.

Specific: Burpees

Measureable: 10 in one minute by June

Attainable: Absolutely

Relevant: Yes

Time Driven: 6 months

 

Sometimes the best way to approach S.M.A.R.T goals is to reverse engineer them and break it down into bite size pieces. Sticking with our burpee example, knowing we have 6 months to work on it can summon the procrastination monster. So encourage yourself to break down the 6 months to achieve small goals on the way to your big one. Maybe your first month will be 5 modified burpees in one minute. And your second month could be 5 modified burpees and 2 unmodified burpees. But remember, keep even your bite size goals S.M.A.R.T.

 

4) Write it down, tell someone, and get help

Now that you have your goals in mind for 2020, it’s time to do three more important things. 

 First, write them down. Again, the science behind this is complicated, but all you need to know is that by writing it down and seeing it everyday holds you more accountable. Write it in your journal every morning, write it on your bathroom mirror, or on a sticky note in your car–either way, make it visible.

 

Pro-tip: write your goals down every single day in a journal, in the present tense, with emotion. This sets clear intentions for your day.

 

Second, tell someone about your goals. Now, this doesn’t mean post it on social media but rather tell someone who will help hold you accountable and, more importantly, support you. Find a friend or family member that has the same values and goals and tackle them together.

 

Third, seek guidance. Goals can be intimidating, especially fitness goals. So why not ask for help? Set up a meeting, grab a coach after class, or email us and we will be more than happy to help you set goals, hold you accountable, and give you the right tools to achieve them.

What are your goals for 2020?

Share them and ask us how we can help!

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