In previous stages you chose a form of movement that you enjoy and that you can do every day or even just most days. Movement connects you to your body and the wonderful things it is capable of. Now it is time to connect more deeply with your body by setting some goals and making progress towards them.
This does not have to be high pressure. In fact, goals that require too much too fast are a recipe for disappointment and setbacks. Try the following…. consider your nutrition, your exercise or movement, and your overall physical wellbeing. Make one goal for each of these.
It does not matter what the goal is, or what change in your eating habits you decide to try or what type of exercise you like best. Taking consistent action towards these goals will give you physical peace.
Goals should be specific, measurable, and attainable with near term milestones. Break your goals down to something you can target each week and day. Here are some examples…
Nutrition
Drink less caffeine. Current – four cups of coffee per day. Goal – two cups of coffee per day. Plan – drop down to three cups immediately, and then two cups next week.
Eat more vegetables. Current – none. Goal – three servings per day. Plan – buy baby carrots and put them in my lunch immediately, add a salad to dinner by next week, and look up recipes for vegetable soups and breakfast ideas to try by the end of the month.
Exercise / Movement
Run faster. Current – one mile in 15 minutes. Goal – one mile in 8 minutes. Plan – beat my old time by at least a few seconds each time I run.
Walk more. Current – one mile per day. Goal – five miles per day. Plan – add a quarter mile per day until I reach five.
Overall Physical Well-being
Get more sleep. Current – 6 hours per night average. Goal – 8 hours per night average. Plan – start bedtime routines and get to sleep 30 minutes earlier this week, then 30 minutes earlier again next week…. until 8 hours per night is the average.
These are just examples. They demonstrate how goals can start out general, but have a specific, measurable end and an incremental plan for meeting it. Deep down, you know what changes you need to make so trust your gut. If you decide to have a larger, long term goal, that is OK. Make sure it has weekly success metrics to keep you motivated all the same. Daily is even better. What can you do today?
You will find that making progress towards your own personally defined goals is addictive in the most wonderful way. When you feel like adding another goal, do It! As long as your goals are specific, measurable and attainable, with weekly and daily checks for progress, you are sure to achieve it.
If you are new to setting your own goals for your body, start small. Exercising your authority over your body and your life strengthens your ability to do even more later, if you want to. It is the key to optimizing your life. If you need accountability, tell a friend about your goals and have them ask you regularly about your progress, or find a friend who has the same goals. Another creative solution for motivation is to bet money on yourself that, if you fail, will be sent to some cause that makes you cringe. Motivation is very individual. Experiment to find out what works best for you.
Lastly, celebrate your successes, no matter how small you might think they are. Celebrate meeting your daily goals with positive self talk. Celebrate meeting your weekly goals with a treat of some kind. And celebrate your big long term goals with an equally big reward.
