A New Approach to Goal Setting
Focus more on your vision and less on the specific tactics.
What I’m thinking about…
This past week, I sat down, like many of you reflecting on 2023 and thinking about the year ahead. In the past, I have set traditional, specific SMART goals to help me progress forward but I wanted to try something different this year. I have elected to focus on my vision for what I want my life to look like 12 months from now and work backwards to determine the small simple steps I need to do daily, weekly and monthly to make that a reality. I know everyone and their brother has a planning tool - I liked the one created by Colby Kultgen and have attached a copy here for you to use.
By writing down how I will feel in a year, I will be more likely to reach my goals. It is important to embrace delayed gratification. The moment you plant a seed, you don't get to eat a juicy pear right away. Growing something requires nurturing, watering, and patience. Please join me on the journey as we see what happens.
There are generally two perspectives to take when making goals for yourself.
Avoidance goals: While there are specific situations where this works, it is generally not the way you want to resolve. Avoidance goals include “stop eating sugar” or “binge less Netflix.”
Approach goals: Instead of avoiding a behaviour, you create a new one. Your goals would be “eating more vegetables” or “reading more books” to replace the habits you want to shake.
A recent study found that approach goals are more likely to be accomplished (59%) than avoidance goals (47%) across a wide range of potential resolutions.
The last reminder I received this past week was to break goals down into SSS (smallest simplest step). One of my goals is to get into better shape by improving my V02 max and how much time I can free hang, squat and plank. This involves going to the gym regularly so the smallest simplest step is to keep my running shoes at the front door and my YMCA card beside my keys to decrease friction to get to the gym. See the visual representation of this idea below from milanicreative.
What I’m listening to…
Simran tracks. The Sanskrit definition of Simran is 'to remember, reminisce, recollect'). From a spiritual perspective, it can be translated into the continuous remembrance of the finest aspect of the self, and/or the continuous remembrance (or feeling) of the Universal Creator. Simran tracks play a mantra repeatedly which has been soothing for me and helps to bring me back to a humble and appreciative state of mind. Simran helps remind me to take a non-egoic lens to life and reconnect me with the idea of non-duality. The idea is that I am connected to the entire universe, so whatever challenges I am experiencing are fleeting and will pass and are not as big or stressful as my mind makes them out to be. Enjoy the track I’ve been listening to here.
Weekly Breathwork Tip
With 2024 around the corner, I am sure many of you have thought about getting into a more regular exercise routine. Building on last week’s tip on Performance breathing, I wanted to follow up with this week’s discussion on Recovery Breathing.
When exercising and finding yourself out of breath, use this technique to regain your control over your breathing. Take 5 big breaths in and out of your mouth, now 5 breaths in the nose and out of the mouth, now back to nasal breathing. Breathe slowly, extend your exhale (aim for 2x as long as you inhale) and watch your heart rate come down faster than ever.
Quote I’m resonating with…
If you are avoiding failure you are avoiding success
Jonathan Mann
I’ve been more conscious about firing more and spending less time aiming. This does not come naturally to me, so it has been a work in progress. What I have found is although my mind has good intentions to keep me safe, it also stunts my growth. I’ve been saying yes more to the things that make me feel uncomfortable because I know they will lead to experiences that will take me out of my comfort zone. For this quote, I don’t look at anything as leading to failure, and I like to replace failure with falling. Failing is falling and never getting up - quitting. Falling is a minor setback where you learn from why you fell and get up and try something a little different next time. My definition of success has also changed over the years. When I first started my career, I would say 80% of my success was tied to how much money I made. I think the focus on money has decreased and I focus more on the skills I am building and how I am being of service (both through vocation and life).
Action Items
Although you may not use the tracking tool I provided above, I encourage you to spend a few minutes looking at it because it may adjust how you have structured your goals for 2024.
Take a calculated risk (helping you find a partner, investment or work-related) this month and reflect less on the outcome, and more on how you felt during the process. I have been reminding myself that decisions we make take a few seconds and can result in significant changes to our lives.
Try the recovery breathing tips provided above the next time you finish a run or cardio routine and let me know if you found it to be effective at lowering your heart rate. Hopefully, you are wearing a wearable to help provide some quantitative data to convince you that it works!