Big Goals
Hello, Humans!
Today, I just wanted to chat with you about setting yourself up for success.
We all have big goals.
Big goals are usually scary and challenging.
Most of you are focused on health, fitness, and wellness goals…..I’m going to compare that a lot with my PhD journey.
Side note – I took 7 years off from my PhD but apparently, you only have 10 years to finish a PhD. And my 10-year expiry date ends at the end of this year. So, I’ve been working very hard to finish it.
So, my story is just a little bit different. Cause when it’s done, I’ll have it. Whereas your health, fitness, and wellness goals, it’s a lifelong journey. It’s never going to end. So therefore, I want you to break it down.
3 Tips to Accomplishing Your Goals
If you can just do one small thing every single day, by the end of the year, in 365 days, one year from today, you’ll be a happier person. You will be a healthier person.
And there might be a ridiculous amount of other benefits that you don’t even know about yet.
Make the decision to be healthy, but understand that when you make that decision, you can’t just wave a magic wand and then you’re going to have all your dreams come true.
It is a challenge. If it doesn’t challenge you, it doesn’t change you.
Tip #1: Eat the Frog
Start the day by eating the frog. Start with the most uncomfortable thing, or the thing that is going to weigh heaviest on you throughout the day. Start your week, start your day, with that one thing.
If I don’t work on the shitty stuff that I don’t want to work on first thing in the morning, my whole day is wrecked. I don’t want to do any filming. I’m a much happier and healthier human being if I get the shitty thing out of the way first.
For me, it’s working on my PhD. Specifically, the literature review, methods, and any of the data or writing. I just don’t like it. So, if I don’t get it in first thing in the morning, I’m miserable. It feels like a weight on my shoulders.
If I don’t get it in first thing in the morning, I feel bad, or I beat myself up inside.
And then, when I finally have time to do it, it’s at the end of the day and my brain is not able to focus. It’s like I’m sabotaging myself.
And we might sabotage ourselves with food or Netflix. We have these big health golas, but we’re not doing it. Why?
What’s that one thing you know you need to do? Maybe it’s an exercise or a workout. Maybe it’s walking. Drinking a glass of water in the morning. Maybe it’s going for a run. But you just keep putting it off.
I want you to schedule that one daunting task at the beginning of the day.
Or at the beginning of the week if it’s a weekly goal. Schedule it for Monday (or Sunday if your weeks usually start on Sundays).
Tip #2: Make a Plan
We want our subconscious to not have to do a lot of extra work. It’s exhausting.
I want you to plan it.
My people who do one-on-one coaching with me or those who are in my accountability group, I have them plan out when they’re working out, what they’re doing for their workout, what they’re eating, etc… all in a form.
Yes, it takes time to plan. But there are some awesome tools to help you with meal planning if you need them.
Planning will give your brain a break.
You won’t have to subconsciously think, “What am I going to eat?” and then just grab whatever you see in front of you, like a chocolate bar, because you don’t have a plan and you’re starving. You will have a plan in place to help you stay on track and accomplish your goals.
Tip #3: Surround Yourself with Good People
Don’t let the people around you sabotage your behavior.
Don’t let them dictate what you are going to eat. You want to be healthy. It doesn’t matter what your husband or wife or kids are eating.
I have so many people tell me, “Oh, well, my husband doesn’t like blah, blah, blah…”. He is a grown man. He can figure it out for himself. And you just have to say that to him in a nice way.
"I'm working on me first. Because when I take care of myself, I'm a better human being for the other people around me. Let me do me. Do you support me in my goals to X, Y, Z? What about when my self-confidence goes up when I lose whatever amount of weight? Or when my self- confidence goes up when I can lift a certain amount of weight. Or aren't you going to be here to support me so I can experience less pain? I can be more productive. I can go for a walk without being out of breath."
Let them know your reasons. And then maybe, hopefullly, they'll understand that.
Maybe you need to say, "No, it's not ok for us to have pizza every night because that's what you want."
For me, Brent eats healthy so there's no problem there. But I'm going to use a different parallel.
He hates the heat. And if you know me at all, I'm obsessed with the heat. So, he hasn't wanted to sauna with me lately (we’ve had 95+ days lately). My body is so used to sauna-ing, I usually sauna about 5 times a week. I woke up this morning drenched, like soaking wet. I worked out yesterday, so I did sweat, but my body needs the sauna. I can tell when I haven't sauna-ed, I feel yucky. It's been 4 days now, and I didn't do it last night because Brent didn't want to have a sauna.
Now, today, he's still not going to want to but I have to prioritize me and my health, and be like, look, this is what me and my body need. If I have a sauna, I’ll fall asleep fater, get better quality sleep, and then I’ll wake up earlier and then I can work on the Phd, which will make me feel better. …and everyday I stay consistent and work on that PhD, day in and day out and at the end I’ll have a PhD.
For you it may be something like consistently eating healthy and workout daily, and in the end you’ll have a happy and healthier body. A better life, more self confidence, and you’ll feel like a better human.
Invest In Yourself
It’s like saving for a house. You save money every day. And eventually, you’ll have enough to put a down payment on a house. But you have to make conscious decisions along the way.
Do I want these fancy jeans, stuff on amazon, electronics, etc…? Do I want that right now to immediately be happy and literally within two seconds, you’re not as happy anymore when you actually have it?
Or do I want to invest in my future by putting money down, so I eventually can buy a house?
Every day, put in fitness. Even if it’s just 10 minutes, even if it’s just 20 minutes of you laying on the ground and stretching. Or 5 minutes of deep breathing. Even 1 minute of deep breathing. Taking 2 minutes to stand up when you’re on the computer just so you don’t have a 90-degree bend at your hips.
Every single thing that you do for your health and fitness, think of it as going in towards the mortgage. This is your life. Every single day.
You’re in Charge
If you do something good every day, in 365 days you are going to be a happier and healthier human. I guarantee it! I promise you that!
But it starts with you and taking care of yourself and your body first. Because this is the one and only place we get to live.
Even with all the money in the world, you can do a lot of stuff to your body, but you only have one vessel. The basis of it, your whole being, everything. You’re in charge.
You, your body, and your thoughts are the only thing on the planet that you are 100% in charge of. And how you talk to yourself matters.
Every little thing you do adds up. Set yourself up for success. Plan, plan, plan. All the movement counts. Don't let those around you sabotage you. Let them know that you have goals. And if they don't support your goals, I don't know if they're the right human for you.
Take Action
I really appreciate you guys! You're amazing!
Do something today to take action. It's great if you absorb all the information, but at the end of the day, if you don't apply it, you're not going to have a PhD at the end.
You can't just with for it to be done. You can't just take pills like everyone wants an easy solution.
If I had a magic wand, all my people would be skinny immediately and I would be rich.
It takes hard work and I'm here to support you.
Everyone's on their own journey. That's why I have a very individualized accountability program. If you need help, if you think I would be a good coach for you, that's something I'm really passionate about and truly love doing. So I would love to see that kind of change in humans.
So, do it! Plan, plan, plan, plan. If you didn't get anything out of this video, make a plan.
Make a plan and you can also jump on a goal call with me here. 15 minutes to see how we can change your life.
Have an awesome day!
💪Saara