Six Goal Setting Tips + One Crazy Face

In still photo grabs I am the female version of Jim Carey – apparently I do nothing other than make crazy faces while I talk.  Good thing I’m a public speaker.

Anyway, here’s this month’s Health & Fitness segment from NBC KARE 11.  Enjoy!

BE SPECIFIC. When deciding on a goal, be as specific as possible.  “Workout 4 times every week” or “Get to bed by 10:00 each night” are better targets than “Exercise more” or “Get more sleep” as you know exactly what you need to do.

STAMP IT WITH A DATE & TIME. Decide in advance where and when each activity will take place, then visualize yourself doing it. Studies show this type of planning increases your chances of success by almost 300%!

KEEP TRACK AND GO PUBLIC. An accountability system is critical.  Create a daily or weekly log to track whether or not you’ve completed your daily commitments.  I keep track of my workouts on my calendar every week to make sure I hit all of them.  Going public with your goals can also help build accountability – tell as many friends and family members as you can or post them on Facebook or Twitter.

EAT IF YOU’RE ON A DIET. There’s a strong link between glucose levels and self-control: no glucose = no willpower. Self-control requires energy from your brain in the form of glucose.  As the body uses glucose, it starts craving sweet things to eat to replace used glucose.  Eat a good breakfast of protein and carbohydrates every morning, have low glycemic snacks, and don’t let yourself get too hungry throughout the day.

CREATE OPTIMAL DEFAULTS. Our environments affect the choices we make.  Eating off a smaller plate means you may eat 22% less.  Moving the candy dish from your desk to the other side of the room reduces temptation and pieces eaten.  Portion out snacks instead of eating directly out of a box or bag.  Bring a healthy lunch to work instead of being tempted by things in the cafeteria.  Get a training partner.

BE REALISTIC. Be reasonable about what’s possible by starting small and building additional behaviors. You don’t have to meet every goal every time – the key is that you’re gradually improving over time.